Some people seem to “age faster” than others. One idea that helps explain this is inflammageing — a slow, low-level form of inflammation that can build up as we get older. Unlike the short, helpful burst you get when you cut a finger or fight a cold, this background activity isn’t tied to an obvious injury or infection.
What is Inflammageing & Why Does it Matter?
Inflammation is part of your body’s defence and repair system. It should switch on when needed and off once the job is done. With age, that “off” switch can be less reliable, leaving a persistent trickle of immune activity in the background. Researchers are studying how this low-grade process relates to how we feel and function as we age
Higher background inflammation has been associated with reduced physical resilience as we age and with a higher likelihood of several health problems over time — for example cardiovascular disease (CVD), type 2 diabetes, cognitive decline, frailty, and changes in bone and muscle health (osteoporosis and sarcopenia).
What’s Happening Inside the Body
- Senescent (retired) cells: Some cells stop dividing with age but don’t die. They can release chemical messages that keep inflammation ticking over.
- Mitochondria (cell batteries): When stressed or worn, mitochondria can be less efficient and leak by-products that nudge immune alarms.
- Immune system drift (macrophages): Front-line clean-up cells called macrophages can change how they behave, sometimes becoming slower at tidy-up tasks while still sending inflammatory signals.
- Gut–immune crosstalk: Ageing can affect the gut lining and the balance of gut microbes. Tiny fragments from the gut may enter the bloodstream more easily and draw attention from the immune system.
Women, the Menopause Transition, and Inflammageing
Early research suggests women may experience this “slow-burn” inflammation more than men, partly because of differences in immunity, genes and hormones. Around menopause, as oestrogen drops, some women see a small rise in this background inflammation that isn’t just due to getting older. Day-to-day factors matter: carrying extra weight, poor sleep, high stress and low activity can turn the dial up, while healthy routines can turn it down.
Quick analogy: oestrogen is like the traffic lights that help keep inflammation flowing smoothly—when the timing changes in midlife, steady habits (sleep, movement, nourishing food) help keep traffic moving.
What You Can Do (evidence-informed, everyday steps)
- Move most days; include strength work if suitable. Gentle, regular activity supports joint function, muscle mass and balance. Start small and build steadily.
- Prioritise whole foods and fibre; include omega-3s. Vegetables, pulses and whole grains, plus sources of oily fish. Limiting ultra-processed foods where possible is a practical step most people can try.
- Sleep and stress routines. Consistent bedtimes, brief breathing exercises, daylight exposure and short walks can support general wellbeing.
- Social connection. Staying engaged with family, friends or local groups is linked with better health as we age.
- Sunlight & vitamin D (UK). In autumn/winter, discuss vitamin D with your pharmacist or GP to see if it’s appropriate for you.
Sensible cautions
- Red flags — seek urgent medical care if you have: unexplained weight loss, fever, night pain, recent significant trauma, loss of bladder/bowel control, numbness in the groin/saddle area, or progressive limb weakness.
- Existing conditions: If you live with conditions such as inflammatory arthritis, cardiovascular disease, diabetes or osteoporosis, continue to follow your medical team’s plan. Lifestyle steps sit alongside, not instead of, appropriate care.
The Bottom Line
Inflammageing is that quiet, background “simmer” that can accompany getting older—but it isn’t destiny. The most dependable levers are still everyday ones: regular movement (including some strength you can sustain), decent sleep, stress-calming routines, fibre-rich food and social connection. Be especially kind to yourself through midlife, when hormones are shifting and routines matter even more. And if aches, stiffness or confidence with movement are getting in the way, a chiropractor can assess how you move, offer personalised exercise and practical tips, and signpost to your GP when needed. Small, steady steps add up—supporting the kind of active, independent ageing most of us want.
