Inflammaging: How Chronic Inflammation Accelerates Aging and What You Can Do About It

Have you ever wondered how aging affects your body at the cellular level? The answer may lie in a process known as inflammaging. This hidden driver of chronic inflammation accelerates age-related diseases, potentially impacting everything from your mobility to your memory. But what exactly is inflammaging, and why could understanding it be the key to healthier aging?

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Inflammaging is the chronic, low-grade increase in inflammation that accompanies aging. It is driven by factors like immune system dysfunction, cellular senescence, and oxidative stress—all of which contribute to declines in health and cognitive function over time. As we age, our immune system becomes less efficient at fighting off pathogens, resulting in a baseline of persistent, low-level inflammation. Cellular senescence—a hallmark of aging where cells stop dividing and release proinflammatory proteins like IL-1β and IL-6—further fuels inflammaging. Additionally, oxidative stress from age-related mitochondrial dysfunction produces reactive oxygen species (ROS) that damage surrounding neurons, compounding inflammation.

Inflammation is a common thread among nearly all age-related diseases. In the brain, inflammaging drives neurodegeneration and contributes to the onset of dementia by creating a constant inflammatory environment that gradually damages brain cells, disrupts neural connections, and accelerates cognitive decline. Addressing inflammaging, therefore, is crucial for preventing or slowing these neurodegenerative processes.

One of the most effective tools for combating inflammaging is an anti-inflammatory diet. This approach emphasizes inflammation-fighting foods—such as fruits, vegetables, whole grains, and fish—while discouraging pro-inflammatory items, including red meat, eggs, refined grains, and processed, fried, and sugary foods. Extra-virgin olive oil, a staple of an anti-inflammatory diet, has been shown to reduce inflammation and may even enhance cognitive function (Lauretti et al., 2021). A recent study by Dove et al. (2024) reinforced the benefits of an anti-inflammatory diet. They found that individuals with cardiometabolic conditions who followed an anti-inflammatory diet had significantly larger brain volumes and a 31% lower risk of developing dementia compared to those on a pro-inflammatory diet. These findings underscore the power of an anti-inflammatory diet as a promising path to better brain health and increased longevity.

By understanding and addressing inflammaging, we can unlock new ways to protect our brains as we age, paving the way for a healthier, longer life.

References 

Lauretti et al., 2021 - https://www.sciencedirect.com/science/article/abs/pii/B9780128195284000183 

Dove et al., 2024 - https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2822212