Inflammaging

Inflammation is a normal response that protects the body. When an injury occurs or bacteria enter the body, immune cells gather, causing swelling and warmth as they help with recovery. Once their work is done, the response subsides. Muscle soreness after exercise is also one aspect of the recovery process.

With age, however, inflammatory substances in the blood have been observed to tend to remain slightly elevated without an obvious trigger. This is mild inflammation, without fever or swelling, that people can barely notice themselves. In 2000, a research team led by Italian researcher Claudio Franceschi described this using the term 'inflamm-aging,' which is now widely known as 'inflammaging.'

This concept views inflammaging not as the result of a single cause, but as the cumulative result of several changes.

• Signals from senescent cells — Senescent cells, which no longer divide, continue to release inflammatory substances into their surroundings.
• Changes in the immune system — With age, the balance of immune cells changes, making the system more likely to lean toward inflammation even under everyday conditions.
• Fat tissue — Visceral fat in particular is known to produce inflammatory substances.
• Accumulation of damage within cells — Damage that builds up within cells over a long period stimulates immune responses.
• Lifestyle and environment — Factors such as sleep, activity levels, diet, and stress also play a role.

Blood tests assess inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6). You can find more details in Inflammatory markers CRP and IL-6. However, there is not yet a single standard test or set of diagnostic criteria specifically for inflammaging.

Because inflammaging is difficult to notice through how you feel, it is discussed alongside various age-related changes.

• Muscles — An inflammatory state is linked to Anabolic resistance, in which muscles respond less to protein intake, making it harder to build muscle. This is why it is discussed alongside Sarcopenia.
• Energy and recovery — It is discussed as a factor underlying Frailty, which involves declining energy and slower recovery.
• Metabolism — It often occurs alongside abdominal obesity and changes in blood sugar and blood pressure.

For a perspective that considers recovery speed alongside muscle responses, see Inflammation and musculoskeletal healing.

Observations suggest that inflammatory responses can vary with lifestyle habits. Consistently maintaining basic habits is more helpful than looking for a special trick.

• Move your body often. It is fine to start with gentle movement, and try adding strength training two or three times a week. Increasing muscle activity is known to release signaling substances that benefit the body. Try starting with Walking.
• Spread your protein intake across meals. To preserve muscle, it is helpful to include protein-rich side dishes evenly across breakfast, lunch, and dinner.
• Enjoy meals that include vegetables, fruit, fish, nuts, and whole grains. Balanced eating patterns with a variety of ingredients, such as a Mediterranean-style diet, are often suggested. It is better to look at the balance of your overall diet than to rely on a single food.
• Get enough sleep. Reports suggest that insufficient sleep raises inflammatory markers. Pay attention to Sleep hygiene.
• Ease mental tension. When Chronic stress and muscle tension build up, they also affect the body's inflammatory responses. Breathing exercises, walks, and time for hobbies can help.
• Quit smoking, limit alcohol, and manage your waist circumference. Smoking, excessive drinking, and visceral fat are common factors that increase inflammatory responses.

If you notice signs that are unusual for you, such as fever, joint swelling, unexplained weight loss, or fatigue lasting several weeks or longer, get them checked through a health screening or medical consultation. Inflammaging describes a state that progresses quietly without these symptoms, so slightly elevated blood test results do not necessarily mean you have a disease. The meaning of these results needs to be assessed in the context of your age and health status.