Researchers have coined the term 'inflammaging' to describe the chronic, sterile, low-grade inflammation that increases with age. Unlike acute inflammation (which resolves), inflammaging persists — driven by senescent cells, visceral fat, gut dysbiosis, and accumulated cellular damage. Your immune system stays partially activated at all times, slowly damaging healthy tissue.
Inflammaging is measurable. C-reactive protein (CRP), interleukin-6 (IL-6), and tumour necrosis factor alpha (TNF-α) are blood markers that reveal your inflammatory status. Elevated hs-CRP above 1.0 mg/L is associated with significantly increased risk of cardiovascular events, and higher levels predict worse outcomes across virtually every disease.
Diet is the biggest modifiable factor. Refined sugar triggers inflammatory cascades through multiple pathways. Seed oils high in omega-6 promote pro-inflammatory eicosanoid production. Ultra-processed food damages the gut barrier, allowing bacterial toxins (endotoxins) into the bloodstream. Excess alcohol, trans fats, and food additives all contribute.
Beyond diet: visceral fat (belly fat) is an active endocrine organ that constantly secretes inflammatory cytokines. Poor sleep increases inflammatory markers within days. Chronic psychological stress raises cortisol and NF-kB activation. Sedentary behaviour allows inflammatory molecules to accumulate without the anti-inflammatory effects of regular muscle contraction.
The anti-inflammatory lifestyle is straightforward: eat whole foods (especially fatty fish, vegetables, berries, and olive oil), move daily, sleep 7-9 hours, manage stress, and maintain a healthy body composition. These basics address the root causes rather than masking symptoms.
Targeted supplements can help: omega-3 fish oil (2-3g EPA/DHA daily) is strongly anti-inflammatory. Curcumin (with piperine for absorption) inhibits NF-kB. Vitamin D deficiency is pro-inflammatory — optimise your levels. Regular sauna use and cold exposure both reduce inflammatory markers over time. Test your hs-CRP every 6-12 months to track progress — you should see measurable improvement within weeks of lifestyle changes.
Anyone interested in evidence-based longevity strategies, health optimisation, and understanding the latest research on ageing and healthspan.
You are pregnant, breastfeeding, taking prescription medications, or have a pre-existing medical condition. This content is educational and does not replace professional medical advice.
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