Understanding Inflammation: A Guide for Healthy Aging

Inflammation has become a wellness buzzword, often cast as the villain in every health story. But this framing misses something important: inflammation isn't your enemy. It's your body's essential repair and defense system.

The problem isn't inflammation itself—it's when that system becomes chronically activated, persisting beyond its useful purpose. Understanding this distinction is key to healthy aging.

What Inflammation Actually Is

Inflammation is your immune system's response to perceived threats:

Acute inflammation occurs when you cut your finger, catch a cold, or strain a muscle. Blood flow increases. Immune cells arrive. Repair processes activate. This is inflammation doing exactly what it's designed to do.

Signs of acute inflammation:

• Redness
• Warmth
• Swelling
• Pain
• Sometimes reduced function

These symptoms aren't problems—they're evidence of healing in progress. Acute inflammation typically resolves on its own once the threat is addressed.

Chronic inflammation is different. It's low-grade, persistent inflammation that continues without a clear triggering event. It doesn't produce obvious symptoms like acute inflammation—instead, it simmers beneath the surface.

This type of inflammation is increasingly linked to age-related conditions:

• Cardiovascular disease
• Type 2 diabetes
• Certain cancers
• Cognitive decline
• Joint degeneration

"Inflammaging": The Age-Inflammation Connection

Researchers have coined the term "inflammaging" to describe the chronic low-grade inflammation that tends to increase with age.

Several factors contribute:

Accumulated Cellular Damage

Years of oxidative stress, environmental exposures, and cellular wear create ongoing signals that activate inflammatory pathways.

Senescent Cells

As we age, damaged cells that should die instead persist, secreting inflammatory compounds that affect surrounding tissue.

Gut Changes

The gut microbiome shifts with age, potentially increasing intestinal permeability and inflammatory signalling.

Decreased Physical Activity

Movement has anti-inflammatory effects. Reduced activity removes this protective factor.

Fat Tissue Changes

Fat cells themselves produce inflammatory compounds. Changes in body composition with age can increase this inflammatory burden.

Dietary Patterns

Decades of Western diet (high omega-6, low omega-3, high processed foods) create a pro-inflammatory foundation.

The Omega Connection

Your inflammatory response is heavily influenced by fatty acid balance.

Here's the basic biochemistry:

Omega-6 fatty acids (particularly arachidonic acid) are precursors to pro-inflammatory compounds (prostaglandins, leukotrienes).

Omega-3 fatty acids are precursors to anti-inflammatory and pro-resolution compounds (resolvins, protectins).

The ratio of these in your diet affects which compounds your body produces. A high omega-6 to omega-3 ratio tilts the balance toward inflammation. A balanced ratio supports appropriate inflammatory response and resolution.

The GLA Exception

GLA (gamma-linolenic acid) is an omega-6 that behaves differently. Instead of producing pro-inflammatory compounds, GLA converts to anti-inflammatory prostaglandins (PGE1).

This makes GLA particularly valuable—it provides omega-6's structural benefits without the inflammatory push.

Natural Approaches to Inflammatory Balance

Dietary Shifts

• Reduce: Processed vegetable oils (corn, soy, sunflower), processed foods, excess sugar
• Increase: Fatty fish, walnuts, flaxseed, hemp, leafy greens
• Consider: Mediterranean diet pattern, which research supports for anti-inflammatory effects

Movement

Regular physical activity reduces inflammatory markers. This doesn't mean intense exercise—moderate, consistent activity like walking, swimming, or cycling is effective.

Sleep

Poor sleep increases inflammatory markers. Prioritising sleep quality and duration is anti-inflammatory.

Stress Management

Chronic stress promotes inflammation. Practices like meditation, gentle yoga, time in nature, and social connection help.

Targeted Nutrition

Specific nutrients support healthy inflammatory response:

• Omega-3 fatty acids (EPA, DHA, ALA)
• GLA (gamma-linolenic acid)
• Antioxidants (vitamin E, vitamin C, polyphenols)
• Curcumin (from turmeric)
• Ginger

Topical Support

For localised inflammatory issues (joint discomfort, muscle soreness), topical application of anti-inflammatory compounds provides targeted support without systemic effects.

The Resolution Phase

Modern research has revealed something important: inflammation isn't just "turned off"—it's actively resolved.

Your body produces specific compounds (resolvins, protectins, maresins) that orchestrate the resolution of inflammation. These are produced from omega-3 fatty acids.

Without adequate omega-3s, resolution may be impaired. Inflammation that should resolve instead lingers.

This explains why omega-3 supplementation helps some inflammatory conditions—it's not just reducing inflammation, it's providing the raw materials for resolution.

What You Can Do Today

Assess Your Current State

• Are you eating plenty of omega-3 rich foods?
• Is your diet high in processed vegetable oils?
• Are you moving regularly?
• How's your sleep?
• What's your stress level?

Make Strategic Changes

• Swap cooking oils (olive oil instead of vegetable oil)
• Add fatty fish twice per week
• Include walnuts, flaxseed, or hemp seeds regularly
• Begin or maintain a movement practice
• Address sleep issues

Consider Targeted Support

• Omega-3 supplementation if dietary intake is low
• Topical omega-rich oils for local joint/muscle issues
• Other anti-inflammatory nutrients as appropriate

Think Long-Term

Inflammatory balance is a cumulative outcome. Years of pro-inflammatory patterns can be shifted, but it takes consistent effort over time. Start now—the sooner you begin, the more years of benefit ahead.

The Balanced View

Inflammation isn't good or bad—it's necessary. The goal isn't eliminating inflammation but supporting its appropriate function:

• Acute inflammation when needed (injury, infection)
• Efficient resolution once the threat is addressed
• Minimal chronic background inflammation
• Balanced omega-6 to omega-3 ratio
• Adequate resolution compound production

This balanced inflammatory response is achievable at any age. It requires attention to diet, movement, sleep, stress, and targeted nutrition—but the payoff is substantial.

Healthy aging isn't about avoiding all inflammation. It's about keeping your inflammatory system working as designed.

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References

1. Franceschi, C., & Campisi, J. (2014). Chronic inflammation (inflammaging) and its potential contribution to age-associated diseases. Journals of Gerontology Series A, 69(S1), S4-S9.
2. Calder, P.C. (2017). Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society Transactions, 45(5), 1105-1115.
3. Serhan, C.N., & Levy, B.D. (2018). Resolvins in inflammation: emergence of the pro-resolving superfamily of mediators. The Journal of Clinical Investigation, 128(7), 2657-2669.
4. Simopoulos, A.P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365-379.
5. Kapoor, R., & Huang, Y.S. (2006). Gamma linolenic acid: an antiinflammatory omega-6 fatty acid. Current Pharmaceutical Biotechnology, 7(6), 531-534.
6. Minihane, A.M., et al. (2015). Low-grade inflammation, diet composition and health: current research evidence and its translation. British Journal of Nutrition, 114(7), 999-1012.
7. Furman, D., et al. (2019). Chronic inflammation in the etiology of disease across the life span. Nature Medicine, 25(12), 1822-1832.