I don’t mind getting older. Honestly, I’ve always been a bit of an old soul anyway. I read journal articles for fun, cherish meandering conversations, prefer handwritten notes, and never quite mastered the art of being “cool” or on trend. But I do care deeply about how I age. Not because I’m chasing youth or wrinkle-free skin, but because I want to keep living with the same curiosity and vitality I’ve always felt on the inside.
With vitality on my mind, I’ve been exploring the research around aging and age-related conditions quite a bit recently. I’ve read a lot about Blue Zones and the secrets of Centenarians. One term keeps coming up in the science: inflammaging.
I know the term sounds like one of those wellness buzzwords designed to scare you into buying a potion to turn back the hands of time. But the more I’ve read about inflammation and inflammaging, the more intrigued and empowered I’ve become.
The term “inflammaging” was first coined in the early 2000s by Dr. Claudio Franceschi, an Italian immunologist and professor. It’s been widely adopted to describe the chronic, low-grade inflammation that seems to creep in as we get older. It’s present even when we’re not sick, and slowly contributes to many of the conditions we often associate with “normal” aging like heart disease, diabetes, brain fog, arthritis and more.
The science is clear. This kind of low, chronic inflammation acts like a slow internal rust. You don’t see it at first. But over time, it compromises your system—your blood vessels, your brain, your gut, your joints all start wearing down. You start feeling older than you actually are.
This rust isn’t inevitable. It doesn’t come from the passing of time alone. It’s heavily influenced by how we eat, move, sleep and manage stress. In fact, studies have shown that chronic inflammation is often driven by Western, industrialized lifestyles. Research comparing older adults in places like Italy and Singapore with Indigenous groups like the Tsimane of the Bolivian Amazon and the Orang Asli in Malaysia found that while Western adults showed rising inflammation with age, the Indigenous groups did not; even with high exposure to infections. For them, inflammation wasn’t age-linked or degenerative. These studies suggest aging doesn’t automatically mean inflammation. Our environment and lifestyle play a huge role. In other words, we don’t have to speed up the rust—unless we choose to.
Before we start casting inflammation as the enemy, it’s important to remember that not all inflammation is bad. In fact, it’s essential. If you sprain your ankle or catch a cold, your immune system ramps up inflammation to help you heal. That’s acute inflammation, and it’s a hero, not a villain. But when inflammation stays “on” indefinitely, without injury or illness, that’s when things go sideways. Essentially, the immune system gets stuck in a low-grade alert state. It’s like having your oven on constantly at 200 degrees. Never quite hot enough to roast those peppers, but just hot enough to make everything smolder—drying out and rusting from the inside.
Inflammaging isn’t dramatic, but it’s persistent. And it takes a toll. Thankfully, inflammaging is reversible—not with pills, but through holistic lifestyle changes. The research consistently shows:
- More movement (even light walking) lowers inflammatory markers.
- Fermented and high-fiber foods help balance gut bacteria, which regulate inflammation.
- Better sleep and stress management support a healthy immune system.
- Cutting back on ultra-processed foods reduces the “fuel” for inflammation.
It’s not about giving up everything you love or living like an Indigenous tribe. It’s about working with your biology instead of against it. We all need to age. We all need some inflammation. That said, we don’t need to smolder as we grow older! Every meal, every walk, every good night’s sleep is a message to your body: You’re safe, you’re supported, and you can turn off the alarm.
I don’t think we need to romanticize ancient diets or pretend modern life is all bad. But I do think we’ve lost something important—and our bodies know it. I encourage everyone to get curious and trying at least one healthier choice each day. For me, I’m not giving up dessert, but I am fermenting things on my counter. More than anything, I’m paying attention. I’m moving more. I’m eating more plants and fewer packages. And I’m letting go of the idea that getting older has to mean slowing down or falling apart.
Reach out if you’d like support countering inflammaging or if you’re willing to share your secrets for success.
Carolyn Kontos, MS, ACC, offers Wellness & Nutrition Coaching at the JCC through her Eat Well Programs. For more information, contact Carolyn at [email protected]
