What if I told you there may be a silent force smouldering inside us as we age - one that’s increasingly linked to everything from heart disease and dementia to joint pain and fatigue?
It’s called inflammaging - a low-grade, chronic inflammation that builds slowly in the body over time. Not dramatic, not infectious, not something your GP can even point to with one blood test - but insidious. And, according to mounting evidence, it's one of the key contributors to how - and how fast - we age.
The Inflammation-Ageing Connection
As we get older, our immune system subtly shifts. Protective responses become overactive in some areas, underactive in others. The result? A state of background inflammation that can do more harm than good.
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Long-running population studies, like the Framingham Heart Study, have shown that people with higher levels of inflammatory markers - like C-reactive protein (CRP) and interleukin-6 (IL-6) - are at increased risk of heart disease, stroke, cognitive decline, frailty, and even early death.
Other large cohort studies have found similar patterns: the more inflammation in your system, the more likely you are to develop age-related diseases - even if you’re otherwise healthy.
We also know that these markers tend to rise predictably with age, regardless of infection or illness. And in people who live into their 90s and beyond in good health (so-called “super-agers”), inflammation levels are consistently lower than average.
We have strong observational evidence that inflammation correlates with many chronic diseases of ageing. But it’s still being debated in the scientific community whether inflammation is the root cause of these age-related diseases - or a by-product of the body breaking down (see box for more information). Most probably, say experts, it’s a feedback loop: inflammation causes damage, which causes more inflammation, and so on. While the concept of inflammaging is based on compelling evidence and growing biological insight, not all interventions are ready for your GP’s prescription pad just yet.
What You Can Do - Right Now
While we await more breakthroughs, here’s the empowering part: your daily habits can dial down inflammation - provenly and powerfully. Here are four evidence-backed ways to reduce inflammaging, starting today:
1. Eat to extinguish inflammation
Let’s start with the obvious. Ultra-processed foods (think crisps, sweets, fast food, ready meals) are packed with inflammatory fats, sugar, and additives. On the flip side, both Mediterranean and Nordic diets - rich in vegetables, whole grains, healthy fats (like olive or rapeseed oil), legumes, and fish - have been shown to lower inflammation, improve gut health, and reduce the risk of age-related disease.
Tip: Build your meals around colour and plants. The more vibrant the plate, the more polyphenols (natural plant compounds that fight inflammation) you’re getting.
2. Move gently - but often
You don’t need high-intensity workouts. Regular, moderate exercise is one of the most powerful anti-inflammatory tools we have. Studies show it lowers pro-inflammatory cytokines and boosts anti-inflammatory compounds. A daily brisk walk, a swim, a dance around the kitchen - done daily - has the potential to slow inflammaging and even reverse frailty.
Tip: Aim for 30 minutes of moderate movement most days. Bonus points for incorporating strength training twice a week.
3. Sleep like it matters (because it does)
Sleep isn’t a luxury - it’s an immune reset. Poor sleep increases inflammation the very next day and chronic sleep deprivation has been linked to higher CRP levels and accelerated cognitive ageing. In fact, deep and REM sleep help clear away inflammatory waste in the brain - like amyloid plaques, associated with Alzheimer’s disease.
Tip: Guard your sleep like you would your skin. No screens for 45 minutes before bed, dim the lights, and set a consistent sleep/wake time.
4. Calm the mind, connect the heart
Chronic stress and loneliness are two of the most potent, under-recognised sources of inflammation. Studies show social isolation raises IL-6 levels, while even 10 minutes of mindfulness or deep breathing can measurably reduce inflammatory markers. And people with strong social ties tend to live longer - not just because of emotional support, but because community itself is anti-inflammatory.
Tip: Make space every day for a moment of stillness - and one of connection. A text, a hug, a deep breath - it all counts.
Final Thought: It's Not About Perfection
Inflammaging is a signal - your body is talking. And the best way to answer is to adopt simple, daily habits rooted in nourishment, movement, rest, and connection. Science may still be working out every detail, but one thing is clear: a calmer, more balanced lifestyle doesn’t just feel good - it’s profoundly protective. So let’s cool the fire. Your future self will thank you.
BOX: So what’s causing Inflammaging?
Inflammaging isn’t caused by one thing - it’s a perfect storm of several subtle biological changes:
Senescent cells - These are damaged cells that stop dividing but don’t die. Instead, they hang around and secrete inflammatory chemicals known as SASP (senescence-associated secretory phenotype), which irritate nearby tissues.
Immunosenescence - As we age, our immune system loses its finely tuned balance. Some parts become overzealous, while others weaken - leading to misfiring, persistent low-grade inflammation.
Oxidative stress - The wear and tear from environmental pollutants, poor diet, and even our own metabolism generates free radicals, which damage cells and provoke inflammatory responses.
Gut changes - The gut microbiome can become less diverse and more permeable over time, allowing inflammatory compounds to leak into the bloodstream.
Lifestyle factors - Diet, inactivity, stress, poor sleep, smoking, loneliness - all amplify the fire.
