Inflammation and Aging: Fighting Inflammaging

Introduction: The Slow Fire of Aging

Inflammation is the body’s essential healing response—when something goes wrong, inflammation signals repair crews to the scene. But what happens when this emergency response never fully turns off?

Chronic, low-grade inflammation—“inflammaging”—is now recognized as a central driver of nearly every age-related disease. Understanding and addressing this silent process may be one of the most important longevity strategies available.

Acute vs. Chronic Inflammation

Acute Inflammation: The Good Kind

When you cut yourself or catch an infection, acute inflammation responds:

Characteristics:

• Rapid onset
• Clear trigger (injury, infection)
• Resolves when threat is eliminated
• Essential for survival

Signs: Redness, swelling, heat, pain

Chronic Inflammation: The Silent Killer

Chronic inflammation operates differently:

Characteristics:

• Subtle, often undetectable without testing
• No single clear trigger
• Persists for months or years
• Damages tissues over time

No obvious signs: Often called “sterile inflammation”—you don’t feel it.

What Is Inflammaging?

Definition

Inflammaging (inflammation + aging) describes the chronic, low-grade inflammatory state that develops with age.

Research in Immunity and Ageing established inflammaging as a key aging mechanism.

Key Features

Why It Happens

Multiple sources feed inflammaging:

Cellular senescence:

• Senescent cells secrete inflammatory factors (SASP)
• Accumulate with age
• Major inflammaging driver

See our senescent cells guide.

Gut dysfunction:

• Leaky gut increases bacterial translocation
• Microbiome changes with age
• Intestinal inflammation increases

Mitochondrial dysfunction:

• Damaged mitochondria release pro-inflammatory signals
• Energy production impairs immune regulation

Fat tissue:

• Visceral fat is metabolically active
• Secretes inflammatory cytokines
• Obesity accelerates inflammaging

Immunosenescence:

• Aging immune system less efficient
• Can’t clear senescent cells
• Chronic low-level activation

Diseases Linked to Chronic Inflammation

The Connection

Research links inflammaging to virtually every major age-related disease:

The Common Thread

Study after study shows elevated inflammatory markers predict:

• Mortality risk
• Disease development
• Functional decline
• Quality of life reduction

Measuring Inflammation

Key Biomarkers

High-sensitivity CRP (hs-CRP):

• Most commonly used marker
• Produced by liver in response to inflammation
• Predicts cardiovascular risk

Other markers:

• IL-6 (interleukin-6)
• TNF-alpha
• Fibrinogen
• ESR (erythrocyte sedimentation rate)

Testing Recommendations

For most people:

• Annual hs-CRP as part of routine labs
• Trend over time more valuable than single reading

For optimization:

• Consider broader inflammatory panel
• Include IL-6 and TNF-alpha
• Work with healthcare provider

Interpreting Results

Elevated hs-CRP may indicate:

• Chronic inflammation (if consistently elevated)
• Acute infection (if newly elevated)
• Need for lifestyle intervention
• Increased disease risk

Note: Single readings can be misleading. Repeat testing confirms patterns.

Anti-Inflammatory Strategies

1. Diet: The Foundation

Mediterranean diet: Strongest evidence for reducing inflammation

Research in JAMA showed Mediterranean diet reduced inflammatory markers significantly.

Key components:

• Abundant vegetables and fruits
• Olive oil as primary fat
• Fish (omega-3s)
• Whole grains
• Minimal processed foods

Foods to emphasize:

Foods to minimize:

• Refined sugars
• Processed meats
• Trans fats
• Excessive omega-6 oils
• Ultra-processed foods

2. Exercise: Natural Anti-Inflammatory

Exercise has powerful anti-inflammatory effects:

Research in Brain, Behavior, and Immunity showed just 20 minutes of walking reduced TNF production.

How exercise helps:

• Muscle releases anti-inflammatory myokines
• Reduces visceral fat
• Improves immune regulation
• Lowers cortisol

Recommendation: 150+ minutes moderate activity weekly

See our exercise for longevity guide.

3. Sleep: Recovery Time

Poor sleep increases inflammation:

• Elevated CRP with sleep deprivation
• IL-6 increases with poor sleep
• Chronic sleep debt compounds effects

Target: 7-9 hours quality sleep

See our sleep and longevity guide.

4. Stress Reduction

Chronic stress elevates inflammatory markers:

• Cortisol dysregulation
• Sympathetic activation
• Immune suppression

Evidence-based approaches:

• Meditation (reduces CRP)
• Yoga
• Nature exposure
• Social connection

5. Weight Management

Visceral fat is inflammatory:

• Adipocytes secrete cytokines
• Macrophages infiltrate fat tissue
• Creates systemic inflammation

Losing excess visceral fat significantly reduces inflammatory markers.

6. Supplements

Several supplements have anti-inflammatory evidence:

Omega-3 fatty acids:

• Resolve inflammation
• Reduce CRP and IL-6
• 2000-3000mg combined EPA/DHA

See our omega-3 guide.

Curcumin:

• Potent NF-kB inhibitor
• Enhanced absorption forms required
• 500-1000mg enhanced curcumin

See our curcumin guide.

Quercetin:

• Broad anti-inflammatory
• Also senolytic
• 500-1000mg daily

SPMs (Specialized Pro-Resolving Mediators):

• Derived from omega-3s
• Actively resolve inflammation
• Emerging supplement category

Anti-Inflammatory Stack

Targeting the Sources

Clearing Senescent Cells

Senescent cells are major inflammaging drivers:

Senolytic approach:

• Fisetin: Natural senolytic
• Quercetin: Senolytic properties
• Periodic dosing recommended

See our senescent cells guide.

Gut Health

Gut barrier function affects systemic inflammation:

Support strategies:

• Fiber-rich diet
• Probiotic foods
• Avoid unnecessary antibiotics
• Limit alcohol

Mitochondrial Health

Healthy mitochondria reduce inflammation:

• Exercise (mitochondrial biogenesis)
• NAD+ precursors
• CoQ10 support

See our mitochondria guide.

Monitoring Progress

Track Your Markers

Regular testing helps assess interventions:

Lifestyle Assessment

Beyond labs, monitor:

• Energy levels
• Joint comfort
• Recovery from exercise
• Sleep quality
• Mental clarity

Improvements often track with reduced inflammation.

Frequently Asked Questions

What’s a good target hs-CRP?

Below 1.0 mg/L is considered low risk. Below 0.5 mg/L is optimal. Many people achieve this with comprehensive lifestyle approaches.

How quickly can I reduce inflammation?

Dietary changes can show effects within weeks. hs-CRP improvements often visible at 1-3 months. Full optimization may take 6-12 months of consistent effort.

Are anti-inflammatory drugs good for longevity?

Chronic NSAID use has significant risks (GI, cardiovascular) and isn’t recommended for longevity. Focus on lifestyle and targeted supplements instead.

Does inflammation cause aging or result from it?

Both. Inflammation is both a consequence of other aging processes (senescence, mitochondrial decline) and a driver of further damage. It’s a central hub connecting multiple aging mechanisms.

Can you have too little inflammation?

Yes. Some inflammation is necessary for immune function and tissue repair. The goal is resolving inflammation appropriately, not eliminating it entirely.

Conclusion: Cooling the Fire

Inflammaging may be one of the most modifiable aspects of aging:

1. Central to disease: Links to nearly every age-related condition
2. Measurable: hs-CRP and other markers accessible
3. Modifiable: Diet, exercise, sleep, supplements all help
4. Multiple sources: Address senescence, gut, mitochondria, fat
5. Synergistic approach: Combined interventions most effective

Reducing chronic inflammation isn’t a single supplement or hack—it’s a comprehensive lifestyle approach that addresses this fundamental aging mechanism.

Explore related guides on omega-3s, curcumin, and senescent cells.

Medical Disclaimer: This content is for informational purposes only. Consult a healthcare provider before starting any supplement regimen or making significant health changes.