Why Inflammation Increases With Age and What You Can Do About It

Are your joints feeling a little stiffer than they used to? Does it take longer to recover after exercise? Have you noticed that your energy levels aren’t quite the same?

Many people assume these changes are simply a normal part of getting older. But researchers have found that an underlying biological process may also be playing a role: chronic low-grade inflammation. The connection between inflammation and aging is increasingly recognized as an important factor in many of the chronic conditions that become more common later in life, including heart disease, type 2 diabetes, and cognitive decline.

Scientists even have a name for the gradual rise in inflammation that can occur with aging: inflammaging. The encouraging news is that lifestyle habits can strongly influence inflammatory processes in the body, meaning there are steps you can take to support healthier aging.

To understand why inflammation tends to increase with age, it helps to first understand what inflammation actually is and how it works in the body.

 

What Is Inflammation?

Inflammation is part of the body’s natural defense system. When you get a cut, sprain your ankle, or catch a virus, the immune system activates protective responses to help the body heal and defend itself.

There are two main types of inflammation.

Acute inflammation
Acute inflammation is short-term and beneficial. It occurs when the immune system responds to an injury or infection and sends immune cells to the affected area to repair tissue and fight harmful microbes. Examples include:

• redness and swelling after a cut
• soreness after an intense workout
•  the immune response that occurs when the body is fighting a cold or infection

Once the injury or illness resolves, this response typically subsides.

Chronic inflammation
Chronic inflammation is different. Instead of turning off after the body has healed, the immune system remains mildly activated over long periods of time.

This persistent, low-grade immune activation can gradually affect tissues and organs throughout the body. Over time, it has been linked to many of the chronic diseases that become more common with age. Research suggests it plays a role in conditions such as:

• cardiovascular disease
• type 2 diabetes and insulin resistance
• arthritis
• Alzheimer’s disease and cognitive decline
• certain cancers
• metabolic syndrome

Some researchers now consider chronic inflammation to be one of the key biological drivers of age-related disease. Unlike acute inflammation, this process often develops quietly and may not cause obvious symptoms at first. Researchers now use the term inflammaging to describe the gradual increase in chronic inflammation that can occur as we age.

 

What Is Inflammaging?

Inflammaging refers to the slow rise in chronic, low-grade inflammatory activity that can develop over time as part of the aging process.

Unlike the short-term response that helps the body heal after injury or infection, inflammaging tends to persist quietly in the background. Over time, it may contribute to many of the chronic conditions commonly associated with aging, including cardiovascular disease, metabolic disorders, and neurodegenerative diseases.

While some increase in inflammatory activity may occur naturally with age, lifestyle factors such as diet, physical activity, sleep, stress, and body composition can strongly influence how much inflammatory signaling occurs in the body.

Understanding these influences can help identify practical ways to support healthier aging.

 

Why Inflammation Increases With Age

Several biological changes occur as we get older that can contribute to higher levels of chronic inflammatory activity. Researchers believe these changes interact with lifestyle factors to influence the body’s overall inflammatory environment.

Changes in the immune system
As we age, the immune system undergoes gradual changes, a process sometimes referred to as immunosenescence. Certain immune cells become less effective at fighting infections while others produce more inflammatory signaling molecules such as cytokines. This shift can lead to a state of persistent immune activation that contributes to chronic inflammatory processes over time.

Increased visceral fat
Body fat distribution often changes with age, with a tendency to accumulate more visceral fat around the abdominal organs. Unlike subcutaneous fat that sits just under the skin, visceral fat is metabolically active and releases inflammatory compounds such as interleukin-6 (IL-6) and tumor necrosis factor alpha (TNF-α). These signaling molecules are strongly associated with insulin resistance and cardiovascular risk.

In clinical practice, this is something I often see when reviewing metabolic labs. Even when someone’s weight has not changed dramatically, increases in abdominal fat can be associated with worsening insulin sensitivity and elevated inflammatory markers.

Mitochondrial and cellular changes
Mitochondria are the structures inside cells responsible for producing energy. As we age, mitochondrial function tends to decline, which can increase oxidative stress and cellular damage. Damaged cells may release signals that further stimulate immune activity, contributing to ongoing inflammatory processes.

Changes in the gut microbiome
The trillions of microbes living in the digestive tract also influence immune regulation. Research suggests microbial diversity may decline with age while beneficial bacteria decrease. These shifts may affect the intestinal barrier and immune signaling, potentially contributing to systemic inflammatory activity.

Lifestyle factors
Daily habits can strongly influence inflammatory pathways at any age. Diets high in ultra-processed foods, physical inactivity, poor sleep, chronic stress, and excess body weight have all been associated with elevated inflammatory markers.

The encouraging news is that many of these factors are modifiable.

 

How to Decrease Inflammation

While some biological changes occur naturally with aging, research shows that daily habits can significantly influence inflammatory activity in the body.

Eating patterns rich in vegetables, fruits, whole grains, legumes, healthy fats, and omega-3 rich foods have been associated with lower levels of inflammatory markers. Regular physical activity, adequate sleep, and stress management also play important roles in regulating immune signaling.

If you’d like more detailed guidance, I share additional strategies in my article:
17 Diet and Lifestyle Tips to Decrease Inflammation.

Many of the factors that contribute to inflammaging can be influenced by daily habits.

Focus on nutrient-dense foods

Diet has a powerful effect on inflammatory pathways. Eating patterns similar to the Mediterranean diet have been associated with improved cardiometabolic health and lower levels of inflammatory markers.

Foods that may help support a healthy inflammatory response include:

• leafy greens and other vegetables
  • berries and colorful fruits
  • olive oil
  • nuts and seeds
  • fatty fish such as salmon, sardines, and mackerel
  • polyphenol-rich foods such as cocoa, green tea, and herbs

These foods provide antioxidants, fiber, healthy fats, and plant compounds that help regulate immune signaling and metabolic health.

Prioritize protein
Adequate protein intake becomes increasingly important with age. Protein supports muscle maintenance, metabolic health, and recovery from physical activity. Loss of muscle mass with aging, known as sarcopenia, has been associated with increased inflammatory activity and metabolic dysfunction.

Increase fiber intake
Fiber supports gut health and immune regulation. Certain fibers are fermented by gut bacteria to produce short-chain fatty acids such as butyrate, which help support the intestinal barrier and regulate immune activity. Higher fiber intake has also been associated with lower inflammatory markers and improved metabolic health.

Stay physically active
Regular physical activity is one of the most effective ways to support healthy inflammatory balance. Both aerobic exercise and resistance training have been shown to improve insulin sensitivity and reduce inflammatory markers. Exercise also supports mitochondrial function and helps maintain muscle mass with age.

At the same time, recovery is an important part of the equation. Very intense or excessive training without adequate rest can temporarily increase inflammatory stress in the body. Allowing time for recovery helps the body repair and adapt to exercise. Incorporating rest days, prioritizing sleep, and listening to your body are important parts of a healthy exercise routine.

Prioritize sleep
Sleep plays an important role in immune regulation. Even short periods of sleep deprivation have been shown to increase inflammatory markers such as C-reactive protein and interleukin-6.

Manage chronic stress
Chronic stress can increase inflammatory signaling through hormonal pathways involving cortisol and the sympathetic nervous system. Stress management strategies such as mindfulness practices, physical activity, social connection, and time outdoors may help support healthier immune regulation.

Supplements that may help support a healthy inflammatory response
Before starting any supplements, it’s important to discuss them with your physician, particularly if you take medications or have underlying health conditions.

While diet and lifestyle have the greatest influence on inflammatory activity, certain supplements may provide additional support in some cases. Omega-3 fatty acids, curcumin (turmeric extract), vitamin D, and magnesium have all been studied for their potential role in supporting healthy immune and inflammatory responses.

The Bottom Line

Some increase in inflammation may occur with aging, but persistent low-grade inflammation is not inevitable.

Many of the factors that influence inflammation are within your control. Nutrition, physical activity, sleep, stress management, and maintaining muscle mass all play important roles in supporting metabolic health and healthier aging.  Small, consistent lifestyle changes can make a meaningful difference over time.

If you’d like help building an anti-inflammatory plan to support your metabolic health and healthy aging, I can help. Learn more about working with me here.

References

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