10 Ways to Slow ‘Inflammaging’ (the Inflammation That Happens With Aging)

“Inflammaging is generally defined as the combination of ‘inflammation + aging,’ or a chronic pro-inflammatory state that emerges as we get older, resulting from self-perpetuating cycles of tissue damage, host response, and immune dysregulation,” says Thomas McDade, PhD, a professor of medical social sciences at Northwestern University in Chicago who has researched inflammaging.

1. Aim for an Anti-Inflammatory Diet

While diet matters for immune health, keep in mind that the best anti-inflammatory diet doesn’t have to be strict or universal, says Maximilien Franck, PhD, a former postdoctoral researcher in Quebec who has studied inflammaging. “Broadly, diets centered on minimally processed foods, fiber-rich plant foods, and healthy fats are likely to be beneficial for most people.”

2. Avoid Pro-Inflammatory Foods

3. Routinely Work Up a Sweat

“Exercise training may be one of the most important interventions for inflammaging, as both cardiorespiratory fitness and muscle mass are some of the strongest predictors of longevity and healthspan,” says Brian Andonian, MD, a rheumatologist and an assistant professor of medicine at Duke University School of Medicine in Durham, North Carolina, who has studied the effects of inflammaging on age-related disease.

4. Prioritize High-Quality Sleep

5. Minimize Stress Through Mindfulness

Psychological stress triggers inflammation by activating a pro-inflammatory gene expression pattern, says Dr. Cohen. ”If that stress exposure is repeated or prolonged, it contributes to a chronic, low-grade inflammatory state similar to what’s seen in inflammaging,” Cohen says.

• Meditating for at least 10 minutes daily to help improve your body’s stress response.

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• Yoga has been shown to reduce inflammatory markers, cortisol levels, physiological markers of stress, and perceived stress, with regular sessions producing more significant changes.

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• Journaling for 15 minutes a day three times a week, which combats stress and promotes emotional stability.

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6. Limit Alcohol Consumption

7. Maintain a Healthy Weight and Lose Belly Fat

8. Add Key Nutrients Wherever Possible

Along with incorporating an anti-inflammatory diet overall, there are certain key compounds worth calling attention to that may counter inflammaging further, Andonian says.

“This is an area of growing interest among both patients and scientists. Unfortunately, there are a lot of recommendations from the wellness space and on social media that are being amplified before the evidence is there,” Andonian says. He recommends getting these nutrients from your diet whenever possible — which could be emphasized in the following ways.

• For a probiotic boost, consider a probiotic supplement or fermented dairy foods like kefir or Greek yogurt.

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• For protein intake, try a protein supplement or reach for plant-based or lean protein sources such as fish, eggs, beans, nuts, and soy.

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9. Prioritize Connection and Purpose

“One of the best things you can do for your health is to know why you wake up in the morning; to feel like you’ve got a reason to be alive, and to be surrounded by people you care about,” says Cohen. “If you have that, the rest often falls into place.”

10. Talk to a Healthcare Provider

“There is unlikely to be any single tip that ‘solves’ inflammaging,” Franck says. “What seems to matter most is the overall lifetime exposures: diet, physical activity, infections, stress, sleep, pollutants, and other environmental conditions all interacting over time.”

“Studies show us that chronic inflammation is not necessarily an inevitable part of aging, and that it is possible to break the links among inflammation, aging, and disease that we commonly see in the United States,” McDade says.