Written by: Allison Ditmer
Medically Reviewed by : Dr. Bob Arnot
When you hear the term "inflammaging" what comes to mind? Likely the word "inflammation."
While most of us are familiar with inflammation as a temporary response to an injury like breaking a bone or developing an infection from an illness, inflammaging is a chronic form of inflammation linked to aging.
Inflammaging is a condition that silently impacts health as we age, but the good news is that lifestyle changes can help combat its effects for some people.
What Is Inflammaging?
Inflammaging is chronic, low-grade inflammation that occurs with age, increasing the risk of age-associated diseases like heart attack, cancers, and Alzheimer's. Unlike acute inflammation, which helps the body heal from injury or infection, chronic inflammation at this level can do more harm than good.
Inflammation is a normal part of the immune system. It helps to promote healing when you have an injury or are sick with an infection.
But as you age, your body may mistakenly trigger inflammatory responses even without injury or infection. Over time, this ongoing inflammation contributes to tissue damage, weakened immune function, and multiple health problems.
“Inflammaging is among the most under-recognized and yet easily improvable causes of accelerated aging, which is great news. Inflammaging describes a chronic, low-grade inflammation throughout our bodies driven by elevated levels of inflammatory substances that drive the aging process and the development of age-related diseases.” - Dr. Bob Arnot, MD Chief Medical Officer of Goode Health.
Signs and Symptoms of Inflammaging
How do you know if you suffer from inflammaging?
The following physical symptoms could signify inflammaging being present in your body:
*Chronic fatigue
*Joint issues with pain and stiffness
*Cognitive decline and the inability to remember things
*Skin changes with more redness and swelling for no reason
*Digestive issues with bloating and discomfort
*Mood changes with increased risk for anxiety or depression
*Cardiovascular issues with chest pain and trouble breathing
*Muscle weakness and reduced muscle mass
However, all of these could contribute to other conditions, so you should speak with your doctor.
While there is no specific biomarker of inflammaging, increased levels of C-reactive protein (CRP0 and interleukin-6 (IL-6) in the body could be indicators in blood tests.
What Causes Infammaging?
Several factors contribute to inflammaging, ranging from genetics to lifestyle choices.
Obesity
Obesity can increase the risk of chronic inflammation. Excess fat, especially visceral fat, can accumulate in the body and contribute to metabolic issues, insulin resistance, and type 2 diabetes.
Cellular senescence
Cellular senescence is when aging cells stop dividing like normal cells and begin to deteriorate.
With this natural breakdown, these senescent cells secrete pro-inflammatory cytokines, promoting chronic inflammation and accelerating senescence.
Senescence-associated secretory phenotype (SASP) includes cytokines, chemokines, bioactive lipids, and other growth factors. SASP can be both beneficial and harmful.
Depending on the context of the cell, it can be beneficial in promoting wound healing. This is what you typically experience at a younger biological age.
Where it can be harmful to human aging is that it can bring about chronic inflammation and sometimes kick-start tumor growth related to certain cancers.
Gut health
A couple of different things can happen to the gut as you age.
You can experience gut dysbiosis, where the gut microbiota are imbalanced. This means you may not have enough beneficial bacteria, an overload of too many harmful bacteria, or a loss of bacteria diversity in general to aid with proper digestion. This could result from poor diet, antibiotic use, stress, or genetic mutations in the body.
Gut permeability, or leaky gut, can also occur as you age, allowing larger molecules of bacteria and toxins into the bloodstream. This happens because the intestinal lining becomes more permeable, contributing to inflammation.
Oxidative stress
Cell damage occurs when the body has more free radicals than antioxidants.
Free radicals support immune system function, but when they reach higher levels in the body, oxidative stress occurs, and you don't realize it.
Extensive exposure to the sun, as well as air and water pollution, can cause oxidative stress, which can lead to cell damage.
Chronic infections
Chronic infections can also cause inflammaging as you age.
Examples of chronic infections include HIV (human immunodeficiency virus), CMV, and immune cells that become defective from age-related changes in microRNA transcription.
Genetic predisposition
These are inherited scenarios in which you may be more genetically prone to low-grade chronic inflammation associated with the aging process.
Understanding the underlying factors that cause inflammaging can help researchers develop potential new therapies to help minimize its effects.
Immune Responses and Inflammaging
Innate and adaptive immunity play a role in the body’s inflammatory response. The innate immune system is the first defense against harmful invaders like bacteria and viruses.
Key immune cells, such as macrophages and T cells, help fight these threats but can also contribute to inflammaging when they are overactive.
When the immune system becomes unbalanced, it can cause long-term inflammation, increasing the risk of age-related diseases.
Consequences of Inflammaging
The consequences of inflammaging are not good.
Inflammaging can be associated with various age-related diseases and conditions including:
*Cardiovascular disease
*Chronic infections
*Neurodegenerative diseases
*Metabolic disorders
*Chronic kidney disease
*Alzheimer's and dementia
*Parkinson's disease
*Atherosclerosis
*Type 2 diabetes
*Cancer
*Arthritis
Essentially, inflammaging can lead to significant damage to tissue and organ function, which is where many of these chronic and life-threatening conditions begin. Physical and cognitive function and overall human health start to decline.
If there are factors you can control, like watching your diet, getting regular exercise, and learning how to deal with life stresses, you can help reduce your risks of being diagnosed with inflammaging.
Healthy Ageing Practices
Aging is a privilege, but how you age is up to you.
Here are actionable strategies you can adopt to help manage and reduce inflammaging:
1. Focus on your diet
Anti-inflammatory foods are the way to go. Consider antioxidant-rich options and fiber-focused foods.
Antioxidant foods
*Blueberries
*Cherries
*Tomatoes
*Broccoli
*Spinach
*Carrots
*Asparagus
*Avocados
*Sweet potatoes
*Collard greens
Eating fish like salmon is also important to boost your omega-3 fatty acids and whole grains for fiber.
Tumeric is a spice to consider in your foods, as research shows that it can also help reduce the inflammatory response due to health conditions like arthritis and diabetes.
If you're a tea drinker, focus on black, white, or green teas. These teas contain antioxidants and polyphenols that help reduce inflammation. Our Goode Health nutrition shake has 64x more polyphenols than other superfood shakes, which can help combat inflammation.
You want to avoid processed foods (boxed, instant meals) and foods high in sugar.
2. Get physical activity
And it shouldn't be surprising that prioritizing physical movement in your day is also necessary to help fight chronic inflammation.
The increased risk of obesity occurs when fat starts compounding. So, you want to reduce your body fat, and you can do that by going for longer walks, running, swimming, or incorporating some weight training into your exercise plan.
The balance of eating right and exercising will help you maintain a healthy weight and avoid developing acute inflammation.
3. Manage stress smartly
Knowing how to handle normal everyday stress is also important as you age. Hopefully, you've developed healthy ways of handling life's problems and challenges.
But if it's still a problem area for you, the good news is you can start today.
Get as much sleep as possible. Embrace a routine and go to bed when you're tired.
Proactively schedule time in your day to relax. Look into meditation practices or take 10 minutes to lay down and concentrate on breathing in and out.
Connecting with friends and family can also help relieve stress. Find joint activities you like doing together and engage in positive conversation.
4. Consider supplements with anti-inflammatory ingredients
One other way to help combat inflammaging is to consider taking supplements with anti-inflammatory ingredients.
Vitamin D and probiotics have been known to help promote healthy aging. But check with your doctor first before taking any added supplements.
As Dr. Bob Arnot says, “Fortunately, there are a wealth of well-researched healthy aging practices that will make you feel years to decades younger. Combining these strategies can effectively blunt the effects of inflammaging on the immune system, promote healthier aging, and reduce the risk of age-related diseases.”
Inflammatory Markers Can Determine if Inflammaging Occurs
Ask your physician if a blood test is necessary to understand whether biomarkers indicate inflammation is an issue for you.
Dr. Bob Arnot provides a list of biomarkers you can request:
1. Interleukin-6 (IL-6): Elevated levels of IL-6 are consistently associated with aging and have been linked to increased mortality.[1-3]
2. Tumor Necrosis Factor-alpha (TNF-α): This pro-inflammatory cytokine is also commonly elevated in older adults and is associated with systemic inflammation.[1-2][4]
3. C-reactive protein (CRP): High-sensitivity CRP (hs-CRP) is a well-established marker of systemic inflammation and is frequently elevated in the elderly.[1-3]
4. Neopterin: This marker is associated with immune activation and has been linked to both age and mortality.[1]
5. Kynurenine/Tryptophan Ratio (KTR): This ratio is indicative of tryptophan metabolism via the kynurenine pathway and is associated with aging and mortality.[1]
6. Soluble Tumor Necrosis Factor Receptor II (sTNFR-II): Elevated levels of this receptor are associated with increased age and systemic inflammation.[5]
7. Prostaglandin E2 (PGE2): Increased levels of PGE2 are observed with aging and are indicative of chronic inflammation.[6]
8. MicroRNAs (miR-21 and miR-146a): These non-coding RNAs are involved in the regulation of inflammatory pathways and are considered markers of inflammaging.[7]
Research shows that Inflammaging is a complex health condition that contributes to various age-related diseases and conditions.
Understanding what causes inflammation and its effects enables you to make lifestyle changes to manage it.
FAQS About Inflammaging
Here are some other frequently asked questions related to inflammaging and inflammation.
Can you reverse inflammaging?
Yes, it's possible that inflammaging can be reversed through lifestyle changes. Consider adopting an anti-inflammatory diet rich in fruits, vegetables, omega-3 fatty acids, and whole grains. Getting regular physical activity and utilizing ways to reduce stress is also helpful. In addition, avoiding smoking and excessive alcohol and getting plenty of rest can help combat inflammatory diseases. Some studies suggest supplements like curcumin and probiotics may also help. Consult a healthcare provider for a personalized approach to reducing inflammaging and promoting healthy aging.
What is inflammaging leaky gut?
Inflammaging leaky gut is a condition where chronic, low-grade inflammation associated with aging disrupts gut health, leading to increased intestinal permeability or "leaky gut." This occurs when the gut lining becomes weakened, allowing harmful substances like toxins and undigested food particles to enter the bloodstream, triggering more inflammation. A diet high in processed foods, stress, and aging-related changes in gut microbiota can contribute to this issue.
What is the biggest cause of inflammation?
The biggest cause of inflammation is when you have an injury or develop an infection. This is when inflammation is a normal immune system function. However, an unhealthy lifestyle that includes a bad diet, chronic stress, lack of exercise, poor sleep, and smoking can increase your risk of inflammatory responses in the body. As you age, this can lead to chronic, low-grade inflammation called inflammaging. Health issues including heart disease, diabetes, and autoimmune conditions can develop.
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Additional References:
1.
Immunosenescence and Inflammaging: Mechanisms and Role in Diseases.
Ajoolabady A, Pratico D, Tang D, et al.
Ageing Research Reviews. 2024;101:102540. doi:10.1016/j.arr.2024.102540.
Leading Journal New Research
2.
miR-34a: A Promising Target for Inflammaging and Age-Related Diseases.
Raucci A, Vinci MC.
International Journal of Molecular Sciences. 2020;21(21):E8293. doi:10.3390/ijms21218293.
3.
Cellular Senescence and Inflammaging in the Skin Microenvironment.
Lee YI, Choi S, Roh WS, Lee JH, Kim TG.
International Journal of Molecular Sciences. 2021;22(8):3849. doi:10.3390/ijms22083849.
4.
Inflamm-Ageing: The Role of Inflammation in Age-Dependent Cardiovascular Disease.
Liberale L, Montecucco F, Tardif JC, Libby P, Camici GG.
European Heart Journal. 2020;41(31):2974-2982. doi:10.1093/eurheartj/ehz961.
5.
Connecting Aging Biology and Inflammation in the Omics Era.
Walker KA, Basisty N, Wilson DM, Ferrucci L.
The Journal of Clinical Investigation. 2022;132(14):e158448. doi:10.1172/JCI158448.
Leading Journal
6.
Inflammaging: Mechanisms and Role in the Cardiac and Vasculature.
Ajoolabady A, Pratico D, Vinciguerra M, et al.
Trends in Endocrinology and Metabolism: TEM. 2023;34(6):373-387. doi:10.1016/j.tem.2023.03.005.
Leading Journal
7.
Rasa SMM, Annunziata F, Krepelova A, et al.
Cell Reports. 2022;39(13):111017. doi:10.1016/j.celrep.2022.111017.
Leading Journal
