Inflammaging: How Silent Inflammation Shapes Ageing (and How to Fight Back

 How Silent Inflammation Shapes Ageing and How to Fight Back

As we grow older, many of us expect a few aches and pains. But scientists have identified something far more subtle happening in the background — a slow, body-wide inflammation called inflammaging. Unlike the swelling you see when you cut your finger, this inflammation is low-level and chronic. You can’t feel it, but over the years it can quietly affect your health and how you age (Ajoolabady et al., 2023).

What exactly is inflammaging?

The term “inflammaging” describes a persistent, low-grade activation of the immune system that becomes more common with age. This background inflammation is linked to heart disease, type 2 diabetes, Alzheimer’s disease, osteoporosis, and even the loss of muscle mass and strength (sarcopenia) (Tylutka et al., 2024).

Why does it happen?

Scientists believe inflammaging develops from several overlapping causes:

  1. Senescent cells and SASP – Over time, some of our cells stop dividing and become “senescent.” These cells release a mix of inflammatory proteins called the senescence-associated secretory phenotype (SASP), which keeps the immune system slightly activated (Ajoolabady et al., 2023).

  2. Immune system changes – As the immune system ages (a process called immunosenescence), certain defensive functions weaken while inflammatory responses stay switched on. This imbalance can fuel chronic inflammation (Sattui et al., 2024).

  3. Cell and DNA damage – Damaged DNA, worn-out mitochondria, and cellular debris release “danger” signals that stimulate the immune system (Tylutka et al., 2024).

  4. Lifestyle and environment – Diets high in ultra-processed foods, obesity, inactivity, poor sleep, and environmental exposures can all raise inflammatory markers. New research suggests our modern, industrialised lifestyles may play a major role in inflammaging (Franck et al., 2025).

The big 2025 breakthrough

A landmark study published in Nature Aging compared people living in industrialised cities with indigenous groups who maintain traditional lifestyles. The results were striking: inflammatory markers rose with age in the industrialised groups but not in the traditional-living groups. This means inflammaging is not inevitable — it’s heavily influenced by lifestyle and environment (Franck et al., 2025). That’s good news, because it means we can do something about it.

What does inflammaging do to the body?

Because the inflammatory signals circulate through the bloodstream, they can affect many systems:

  • Heart and blood vessels – Encouraging the build-up of plaques in arteries (atherosclerosis) (Sattui et al., 2024).

  • Muscles – Reducing muscle strength and mass, increasing frailty (Tylutka et al., 2024).

  • Brain – Increasing risk for neurodegenerative diseases.

  • General resilience – Slowing recovery from illness or injury (Ajoolabady et al., 2023).

Doctors often measure levels of C-reactive protein (CRP), IL-6, and TNF-α as indicators of low-grade inflammation, with IL-6 being particularly important in ageing research (Tylutka et al., 2024).

What can we do to reduce it?

While there’s no single “anti-inflammaging pill,” research points to several powerful lifestyle changes:

  1. Stay active – Regular exercise reduces inflammation and supports healthy immune function. A mix of walking, strength training, and balance work is best for older adults (Ajoolabady et al., 2023; Huang et al., 2025).

  2. Eat an anti-inflammatory diet – Prioritise vegetables, fruits, whole grains, legumes, nuts, oily fish, and fermented foods. Limit ultra-processed foods and added sugars (Franck et al., 2025; Sattui et al., 2024).

  3. Maintain a healthy weight – Belly fat is a strong source of inflammatory chemicals.

  4. Prioritise sleep – Aim for 7–9 hours of quality sleep per night; poor sleep raises inflammation.

  5. Manage stress – Chronic stress keeps inflammatory signals high. Try mindfulness, nature walks, or gentle stretching.

  6. Avoid smoking and limit alcohol – Both increase inflammatory markers and accelerate age-related decline.

  7. Talk to your doctor about new therapies – Some drugs and supplements (like senolytics, metformin, or targeted anti-inflammatory agents) are under study, but lifestyle is still the first line of defence (Huang et al., 2025; Sattui et al., 2024).

Inflammaging matters because it’s linked to so many age-related conditions. But the most recent research gives us hope: lifestyle choices — not just age — play a big role in whether it develops. By eating well, staying active, getting good sleep, and managing stress, we can take real steps to protect our health and age more vibrantly (Franck et al., 2025; Ajoolabady et al., 2023).

References

Ajoolabady, A., Vinciguerra, M., Lip, G. Y. H., Franceschi, C., & Ren, J. (2023). Inflammaging: Mechanisms and role in the cardiac and vasculature. Trends in Endocrinology & Metabolism, 34(6), 373–387. https://doi.org/10.1016/j.tem.2023.03.005

Franck, M., Franceschi, C., Gurven, M., Cohen, A. A., et al. (2025). Nonuniversality of inflammaging across human populations. Nature Aging. https://doi.org/10.1038/s43587-025-00888-0

Huang, H., Ren, J., & Liu, G. (2025). Insights and interventions in age-associated inflammation. Current Opinion in Genetics & Development, 91, 102306. https://doi.org/10.1016/j.gde.2024.102306

Sattui, A., Sheshadri, A., Sherman, A. N., Singh, N., Zhang, Y., & LaHue, S. C. (2024). Inflammation and aging-related disease: A transdisciplinary review. Journal of the American Geriatrics Society. Advance online publication. https://doi.org/10.1111/jgs.19077

Tylutka, A., Walas, Ł., & Zembron-Łacny, A. (2024). Level of IL-6, TNF, and IL-1β and age-related diseases: A systematic review and meta-analysis. Frontiers in Immunology, 15, 1330386. https://doi.org/10.3389/fimmu.2024.1330386

Disclaimer: This blog post is for informational and educational purposes only and is not intended as medical advice. Always consult your doctor or qualified health professional before making changes to your diet, exercise, or health routines. 

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