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

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

As we age, most of us expect a few aches and pains. But researchers have discovered something more hidden going on in the background  a slow, body-wide inflammation called inflammaging.

Unlike the redness and swelling you see when you injure yourself, this inflammation is low-level and long-term. You can’t feel it, but over time it can quietly affect your health and speed up the ageing process (Ajoolabady et al., 2023).

What Is Inflammaging?

“Inflammaging” refers to a constant, mild activation of the immune system that becomes more common as we get older. This kind of hidden inflammation has been linked to heart disease, type 2 diabetes, Alzheimer’s, osteoporosis, and muscle loss (sarcopenia) (Tylutka et al., 2024).

Why Does It Happen?

Scientists think inflammaging builds up for several reasons that overlap:

  • Senescent cells and SASP  As we age, some cells stop dividing and become “senescent.” These cells release inflammatory molecules known as SASP (senescence-associated secretory phenotype), which keep the immune system slightly active (Ajoolabady et al., 2023).

  • Immune system changes  The ageing immune system (a process called immunosenescence) loses some of its defensive power but keeps producing inflammatory signals, leading to imbalance (Sattui et al., 2024).

  • Cell and DNA damage Damaged DNA and worn out cell parts release “danger signals” that keep inflammation going (Tylutka et al., 2024).

  • Lifestyle and environment  Diets high in ultra-processed foods, lack of exercise, poor sleep, obesity, and pollution can all raise inflammation levels. Studies suggest our modern lifestyles 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 live traditional lifestyles. The results were remarkable: inflammatory markers rose with age only in the industrialised groups  not in the traditional living ones.

This shows that inflammaging isn’t inevitable  it’s strongly shaped by lifestyle and environment (Franck et al., 2025). That’s encouraging, because it means we can take action to reduce it.

How Inflammaging Affects the Body

Low grade inflammation can affect nearly every organ system:

  • Heart and blood vessels  Promotes plaque build-up in arteries (atherosclerosis) (Sattui et al., 2024).

  • Muscles  Reduces strength and mass, increasing frailty (Tylutka et al., 2024).

  • Brain  Raises risk for neurodegenerative diseases.

  • Overall resilience Slows recovery from illness or injury (Ajoolabady et al., 2023).

Doctors often measure C-reactive protein (CRP), IL-6, and TNF-α to track low-grade inflammation. Of these, IL-6 is particularly important in ageing research (Tylutka et al., 2024).

How to Fight Back

There’s no single “anti-inflammaging pill,” but research shows that lifestyle choices can make a big difference.

  • Stay active  Regular movement lowers inflammation and supports immune health. Combine walking, strength training, and balance exercises (Ajoolabady et al., 2023; Huang et al., 2025).

  • Eat an anti-inflammatory diet Focus on vegetables, fruits, whole grains, legumes, nuts, oily fish, and fermented foods. Cut back on ultra-processed foods and added sugars (Franck et al., 2025; Sattui et al., 2024).

  • Maintain a healthy weight  Belly fat releases inflammatory chemicals, so keeping weight in check helps.

  • Get enough sleep  Aim for 7–9 hours of good-quality rest; poor sleep increases inflammation.

  • Manage stress  Ongoing stress keeps inflammation high. Mindfulness, time in nature, or gentle stretching can help.

  • Avoid smoking and limit alcohol Both raise inflammation and speed up ageing.

  • Stay informed about new treatments Some drugs and supplements (like senolytics, metformin, or targeted anti-inflammatory agents) are being studied, but lifestyle remains the first and most effective defence (Huang et al., 2025; Sattui et al., 2024) 

Recap:

Inflammaging is a hidden process that can quietly affect how we age but it’s not unavoidable. The latest science shows that how we live matters as much as how old we are.

By staying active, eating well, sleeping soundly, and managing stress, we can help calm chronic inflammation, protect our organs, 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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