You may not be able to see it, but low-grade inflammation could be quietly accelerating the aging process in your body.

Often referred to as inflammaging, this chronic, systemic inflammation is increasingly recognized as a contributing factor to biological aging and age-related health changes. It may influence everything from your skin to your joints, brain, heart, and immune system.

In this blog, we’ll explore how inflammation is linked to signs of aging, how to recognize potential symptoms, and what you can do through natural lifestyle support.

What Is Inflammaging?

Inflammaging describes the low-level, chronic inflammation that tends to develop as we age. Unlike acute inflammation—such as redness from a cut or soreness from a cold—this type is persistent and more subtle [1].

Research suggests that elevated inflammatory markers like interleukin-6 (IL-6), C-reactive protein (CRP), and tumor necrosis factor-alpha (TNF-α) may be linked with declines in physical function, cognitive performance, and tissue repair over time [2].

How Inflammation May Influence Aging

Chronic inflammation can contribute to age-related changes in several ways:

• Damaging Collagen and Elastin – May lead to wrinkles, reduced skin elasticity, and skin changes over time
• Disrupting Cellular Repair – May affect the body’s natural repair mechanisms for cells and DNA
• Increasing Oxidative Stress – Can raise free radical levels that stress cells and tissues
• Affecting Immune Response – May reduce overall immune efficiency
• Contributing to Mitochondrial Changes – May influence energy production and fatigue levels

Over time, these effects may be associated with visible aging signs and general wellness concerns such as joint stiffness, changes in skin appearance, and energy fluctuations [3].

Common Signs of Low-Grade Inflammation

While chronic inflammation may be largely silent, some signs could suggest its presence:

• Joint stiffness or general discomfort
• Digestive irregularities like bloating or gas
• Skin sensitivity, redness, or breakouts
• Low energy, fatigue, or occasional brain fog
• Weight fluctuations not tied to lifestyle changes

Lifestyle Factors That May Promote Inflammation

Certain daily habits can play a role in promoting or maintaining inflammation:

• Diets high in processed foods, sugar, and refined carbohydrates
• Sedentary lifestyle or lack of regular movement
• Chronic stress without regular relaxation
• Poor sleep quality
• Exposure to environmental toxins, such as smoke or pollution

Natural Ways to Support a Healthy Inflammatory Response

Thankfully, several research-backed strategies may help support the body’s response to inflammation and promote overall well-being:

1. Adopt an Anti-Inflammatory Die

Focus on nutrient-rich whole foods such as:

• Colorful vegetables and fruits (rich in antioxidants)
• Fatty fish like salmon and sardines (sources of omega-3s)
• Healthy fats from olive oil, avocados, and nuts
• Herbs and spices such as turmeric, ginger, and garlic

2. Prioritize Regular Movement

Moderate daily activity may support healthy inflammatory markers and immune balance [4]. Aim for at least 30 minutes of physical movement most days.

3. Manage Everyday Stress

Ongoing stress can elevate cortisol and may influence inflammation. Practices like meditation, deep breathing, walking in nature, or journaling may help promote balance.

4. Support Gut Health

As a large portion of the immune system resides in the gut, maintaining a healthy microbiome can be essential. Include prebiotic and probiotic-rich foods, and consider gut-friendly nutrients like L-glutamine and collagen-rich sources.

5. Incorporate Targeted Nutrients

Some nutrients and plant compounds are studied for their potential role in supporting inflammation balance, such as:

• Omega-3 fatty acids (EPA/DHA)
• Curcumin (from turmeric)
• Quercetin (found in apples, onions, and berries)
• Magnesium
• Vitamin D (especially when sun exposure is limited)

Final Thoughts

While chronic inflammation may not be visible, it may still play a role in how we age and how we feel over time. Fortunately, supportive lifestyle changes—such as eating nutrient-rich foods, staying active, managing stress, and prioritizing sleep—can make a meaningful difference in how the body responds to internal stressors. Aging is natural, but through mindful choices, it’s possible to support vitality and well-being at every stage of life.

References

1. Franceschi, C., Garagnani, P., Parini, P., Giuliani, C., & Santoro, A. (2018). Inflammaging: a new immune–metabolic viewpoint for age-related diseases. Nature Reviews Endocrinology, 14(10), 576–590. https://doi.org/10.1038/s41574-018-0059-4
2. Ferrucci, L., & Fabbri, E. (2018). Inflammageing: chronic inflammation in ageing, cardiovascular disease, and frailty. Nature Reviews Cardiology, 15(9), 505–512. https://doi.org/10.1038/s41569-018-0064-2
3. Chung, H. Y., Cesari, M., Anton, S., Marzetti, E., Giovannini, S., Seo, A. Y., … & Leeuwenburgh, C. (2009). Molecular inflammation: underpinnings of aging and age-related diseases. Ageing Research Reviews, 8(1), 18–30. https://doi.org/10.1016/j.arr.2008.07.002
4. Gleeson, M., Bishop, N. C., Stensel, D. J., Lindley, M. R., Mastana, S. S., & Nimmo, M. A. (2011). The anti-inflammatory effects of exercise: mechanisms and implications for the prevention and treatment of disease. Nature Reviews Immunology, 11(9), 607–615. https://doi.org/10.1038/nri3041