Over the years, our body changes on many levels. One of the most invisible, and at the same time most decisive for health, is the low-grade inflammation that accumulates with age. This phenomenon is called "inflammaging," a term that combines "inflammation" and "aging." Although it may not be noticeable in our day-to-day lives, it is closely linked to the way we age and the appearance of many chronic diseases.
What is inflammaging?
Inflammaging is a persistent, silent, and low-level inflammation that appears with age, even when there are no infections. It is not a one-time event, but a continuous state that develops over the years.
It is considered one of the drivers of biological aging because it affects the immune system, tissues, and the body's ability to repair itself. This does not mean that all inflammation is negative (in fact, acute inflammation is a very useful defense mechanism), but rather that when it remains chronic, it begins to "wear down" the body from within.
Causes of inflammaging
Oxidative stress and accumulated antigenic load
Throughout our lives, we are exposed to small aggressions: pollution, solar radiation, infections, stress, poor diet… All of this generates what is known as oxidative stress, a type of "internal oxidation" that damages cells and promotes low-grade inflammation.
Furthermore, over the years our body has had to face thousands of viruses and bacteria. Each encounter leaves a "trace" on the immune system: this is the antigenic load. That accumulation of memories of past battles eventually takes its toll, because it keeps the immune system in a state of constant activity.
Immunosenescence and immune system dysregulation
With age, our defense system also ages. This process is known as immunosenescence. It means that the immune system responds less effectively to viruses, bacteria, or vaccines, but at the same time keeps a silent inflammation burning in the background. This imbalance is a key piece of inflammaging.
Role of cytokines
Our body's defenses communicate by releasing cytokines, small proteins that send messages between cells. Their function is to coordinate the immune response. The problem is that, with age, some of these cytokines (such as IL-6 or TNF-α) remain constantly elevated. This keeps the body in a state of "chronic alert" that accelerates the wear and tear of tissues and organs.
Acute inflammation vs. chronic inflammation
Not all inflammation is bad: "good" inflammation is what we feel, for example, when we get a wound or have a fever: the body reacts, acts, and recovers. It is a highly effective defense tool. The problem arises when inflammation becomes chronic and silent; it gives no clear symptoms, but slowly deteriorates health.
Consequences of inflammaging for health
- Associated diseases: Inflammaging is not an isolated problem; it has been linked to cardiovascular diseases, diabetes, cognitive decline, cancer, or even loss of muscle mass.
- Frailty and metabolic dysfunction: One of the clearest effects is frailty: less energy, more pain, greater vulnerability. Metabolic alterations, such as insulin resistance, also appear.
Strategies for managing inflammaging
Although inflammaging is inevitable, we can reduce its impact and delay its consequences. The pillars are nutrition, exercise, microbiome care, and a good foundation of micronutrients.
Anti-inflammatory nutrition
The Mediterranean diet is one of the best allies: rich in fruits, vegetables, oily fish, olive oil, legumes, and nuts. This pattern provides antioxidants, fiber, and omega-3 fatty acids, which help modulate inflammation.
Regular physical activity
Moderate exercise (walking, swimming, cycling, or light strength training) helps reduce systemic inflammation. Furthermore, it maintains muscle mass, which is not just "muscle": muscle tissue releases myokines, substances with an anti-inflammatory effect that benefit the entire body.
Positive stress (hormesis)
Although it seems contradictory, our body also strengthens when we expose it to small controlled challenges. This is called hormesis: for example, intermittent fasting, cold showers, or intense exercise for short periods. These stimuli "stress" the body in a mild way, which responds by activating repair and defense mechanisms. This improves resilience and counters chronic inflammation.
Gut microbiota and longevity
A balanced gut is essential for regulating inflammation. The reason is that the gut microbiota (the set of "good" bacteria that live in our gut) acts as a true health control center.
When the microbiota is in balance, it produces substances that strengthen defenses, regulate inflammation, and protect against infections. But with age, this balance is altered (dysbiosis): less beneficial bacteria that promote chronic inflammation increase.
Probiotics, prebiotics, and a fiber-rich diet help maintain a healthy and diverse microbiota. In this way, the gut becomes an ally against inflammaging, contributing to more active and balanced aging.
Regulation of the immune system
The goal is not to turn off inflammation, but to regulate it. Vitamins, minerals, and antioxidants play a key role, helping the immune system maintain a healthy balance.
Mr. Loris products we recommend for inflammaging
These are some of the recommended products to fight inflammaging:
- Cranberry: Its polyphenols and D-mannose reshape the microbiota, promote protective bacteria, and reduce pathogens. Furthermore, its consumption has been shown to increase gut microbial diversity.
- Centella asiatica: It provides antioxidant and anti-inflammatory compounds that help modulate the immune response and promote a more balanced microbiota, thus reducing the chronic low-grade inflammation characteristic of inflammaging. If you want to discover more about Centella asiatica, consult our article Centella asiatica and its benefits for the skin: firmer and healthier skin.
- Colloidal Vitamin C: By remaining more bioavailable in plasma, it reinforces antioxidant defenses and modulates the activity of immune cells, which contributes to controlling excess inflammation and supporting the immune system.
- Hydrolyzed Collagen: It provides peptides and amino acids that stimulate the synthesis of new collagen and modulate the inflammatory response in joints and tissues, helping to preserve the integrity of cartilage and skin.
- Calcium + Magnesium + Zinc: They work in synergy to support bone, muscle, and immune health. Together, they help limit the deterioration associated with inflammaging.
