Why does the body feel more tired, stiffer, and less resilient than 10 years ago – even though you eat, sleep, and exercise just as well? “Inflammaging” may be one reason. Here we explain what it is and how you can slow it down.
The body's baseline level of inflammation usually increases with age, resulting in a chronic, low-grade inflammation, which is commonly called “inflammaging.” It is a common tendency but not an inevitable process. Factors such as genes, lifestyle, diseases, and your body composition can influence it.
Here we go through five causes of inflammaging and what you can do yourself to influence it.
1. Old cells remain
When a cell is damaged or has divided many times, it can stop multiplying. It then becomes aged. This does not mean it stops serving a function, but it does need to be cleared away. And the body becomes worse at this with age. The old cells can then accumulate in tissues where they secrete inflammatory signaling molecules that affect the surrounding cells.
What can you do yourself?
Regular exercise is one of the most effective ways to help the body clear away old cells. Research is also looking into whether substances like quercetin can influence this process, but more studies on humans are still needed.
2. The immune system loses precision
A younger immune system can quickly trigger inflammation when needed and then shut it off again. With age, however, the composition and function of several immune cells change, and the response can become less accurate – while low-grade signals persist longer. This change is called immunosenescence and is closely linked to inflammaging.
What can you do yourself?
Nutrient-dense food, good sleep, and sufficient levels of vitamin D, omega-3, and zinc give the immune system better conditions to function properly.
3. The cells’ energy factories start leaking distress signals
The mitochondria produce the energy that cells need. As they age, the risk of damage increases, while the cells’ cleanup of worn-out mitochondria becomes less efficient. Parts of damaged mitochondria can then end up where they don’t belong, which the immune system interprets as a warning signal and activates inflammation.
What can you do yourself?
Mitochondria are positively affected by physical activity but also need proper nutrition. Q10 and NAD+ have become some of the most noted substances in research on cellular energy production because they help mitochondria produce the energy cells need to function.
4. The gut barrier becomes more vulnerable
The gut flora changes throughout life and is influenced by food, medications, diseases, and lifestyle. At the same time, the gut lining’s barrier and repair ability can deteriorate. If this happens, substances that normally stay in the gut can more easily pass through the gut lining. This can in turn activate the immune system and contribute to inflammatory reactions. How much this matters varies between people, but the gut is today considered an important piece in the inflammaging puzzle.
What can you do yourself?
Fiber, fermented foods, and eating a varied diet help many of the bacteria that produce substances that strengthen the gut environment. Lactic acid bacteria or butyrate (butyric acid) can also be valuable supplements to support the gut environment.
5. Fat tissue becomes more inflammatory
Fat tissue is not just energy storage; it also sends hormonal and inflammatory signals. With age, fat is more easily stored around organs and inside muscles. Especially visceral fat – the fat inside the body around the organs – can contribute to a more inflammatory environment while also affecting insulin sensitivity and metabolism.
What can you do yourself?
Regular strength training and everyday physical activity are two of the most effective ways to influence body composition. Eating plenty of vegetables, legumes, fish, and healthy fats also contributes to a less inflammatory environment.
