Inflammation is your body’s natural defense mechanism against injury, infection, and harmful stimuli. While acute inflammation is necessary for healing, chronic inflammation often lurks beneath the surface, contributing to aging and a host of diseases, including heart disease, diabetes, and arthritis. As we age, the body’s ability to regulate inflammation becomes less effective, exacerbating the risk of chronic illnesses. This process, known as “inflammaging”, is a significant factor in declining health and vitality (1).

The Connection Between Inflammation and Aging

Research shows that inflammation accelerates cellular damage and oxidative stress, both of which are linked to aging. Chronic inflammation triggers the overproduction of pro-inflammatory cytokines, which can damage tissues, impair immune function, and interfere with the body’s repair mechanisms. Over time, these effects manifest as age-related conditions such as cognitive decline, joint stiffness, and metabolic disorders (2).

Recent studies have identified a key driver of chronic inflammation that accelerates aging. Researchers at the University of Virginia School of Medicine discovered that improper calcium signaling in the mitochondria of certain immune cells, specifically macrophages, leads to chronic inflammation responsible for many age-related ailments (3).

inflammation and aging

Mechanisms of Inflammaging

  • Cellular Senescence: As cells age, they can enter a state of senescence, characterized by the secretion of pro-inflammatory factors known as the senescence-associated secretory phenotype (SASP). This contributes to chronic inflammation and can induce senescence in neighboring cells (4).
  • Immunosenescence: Aging is associated with changes in immune cell function, leading to a weakened immune system and an inability to clear senescent cells and inflammatory factors efficiently (5).
  • Mitochondrial Dysfunction: The loss of mitochondrial function in immune cells, particularly their ability to properly utilize calcium, has been identified as a key factor in age-related inflammation (3).

Strategies to Combat Inflammaging: Practical Applications

Emerging research highlights several effective ways to address age-related inflammation naturally. Below are strategies with actionable examples for each:

  1. Enhancing Calcium Signaling
    Calcium plays a crucial role in cellular health, particularly in macrophages (immune cells). Supporting calcium uptake in mitochondria can help regulate inflammatory responses (3).
    Examples:
    • Incorporating magnesium-rich foods like spinach, almonds, and avocados into your diet supports calcium metabolism and improves cellular signaling.
    • Supplements like calcium citrate or magnesium glycinate may assist if dietary intake is insufficient. Always consult a healthcare provider before starting supplements.
  2. Clearing Senescent Cells
    Senescent cells release inflammatory substances known as the senescence-associated secretory phenotype (SASP). Reducing these cells can help manage chronic inflammation (4).
    Examples:
    • Natural compounds like quercetin (found in apples and onions) and fisetin (abundant in strawberries) have shown promise in reducing senescent cells.
    • Fasting and caloric restriction have also been linked to lowering the burden of senescent cells by promoting cellular repair processes such as autophagy.
  3. Optimizing Lifestyle Choices
    A healthy lifestyle significantly impacts inflammation levels (5).
    Examples:
    • Diet: Adopt an anti-inflammatory diet, such as the Mediterranean diet, which includes plenty of omega-3 fatty acids (from fatty fish like salmon), polyphenol-rich foods (like berries and green tea), and healthy fats (like olive oil).
    • Exercise: Engage in moderate activities like walking, swimming, or yoga, which help reduce inflammatory markers like C-reactive protein (CRP).
    • Stress Management: Practices like meditation, tai chi, and deep breathing exercises lower cortisol levels, which are linked to inflammation.
    • Sleep Hygiene: Maintain 7–9 hours of quality sleep per night, as poor sleep increases inflammation-related cytokines.
  4. Exploring Therapies
    Cutting-edge research is delving into therapies targeting specific inflammatory pathways and cellular aging mechanisms (2).
    Examples:
    • Senolytic drugs are under investigation to eliminate senescent cells selectively.
    • Supplements: Curcumin (from turmeric) and resveratrol (found in grapes) are widely studied for their anti-inflammatory properties.
    • Infrared sauna therapy: Studies show that regular use can lower systemic inflammation and improve markers of cellular health. The heat stress enhances circulation, promotes detoxification, and reduces pro-inflammatory cytokines.

By incorporating these strategies into daily life, you can actively combat inflammaging and support overall health and longevity.

More on Infrared Saunas and Inflammation Reduction

Infrared saunas play a significant role in reducing inflammation, which is increasingly recognized as a root cause of many chronic illnesses. Research shows that infrared sauna therapy can help decrease systemic inflammation by lowering levels of inflammatory markers in the body. The penetration of infrared heat stimulates blood circulation and promotes the release of anti-inflammatory compounds, addressing inflammation at its source. 

A study published in PubMed Central found that far infrared radiation therapy can inhibit pro-inflammatory cytokines like interleukin-6 and tumor necrosis factor alpha, while also recovering endothelial nitric oxide synthase expression (6). This multi-faceted approach to reducing inflammation contributes to the overall health benefits associated with regular infrared sauna use, impacting a wide range of inflammatory-related conditions. By targeting inflammation at the cellular level, infrared saunas offer an effective therapy for those seeking to address the underlying causes of chronic health issues(7).

older man in an infrared sauna

Conclusion: Embrace Healthy Aging

Understanding the link between inflammation and aging reveals powerful opportunities to slow the aging process and improve quality of life. Addressing chronic inflammation is emerging as a cornerstone for preventing age-related diseases and enhancing healthspan.

Infrared sauna therapy is a simple yet effective solution to combat inflammaging. By reducing inflammation at its root, saunas provide immediate relief and long-term vitality, supporting graceful aging. Regular sessions can transform your wellness routine and help you reclaim your health at every stage of life.

Prioritize your well-being with science-backed strategies like infrared saunas, and enjoy a healthier, more vibrant future!

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References

  1. Franceschi, C., & Campisi, J. (2014). Chronic Inflammation (Inflammaging) and Its Potential Contribution to Age-Associated Diseases. The Journals of Gerontology: Series A, 69(Suppl_1), S4–S9. https://doi.org/10.1093/gerona/glu057
  2. Nature Medicine. (2023). Inflammation and Aging: Signaling Pathways and Intervention. Published in Nature Aging. https://www.nature.com/articles/s41392-023-01502-8
  3. University of Virginia School of Medicine. (2023). Inflammation Discovery Could Slow Aging, Prevent Age-Related Diseases. https://news.virginia.edu/content/inflammation-discovery-could-slow-aging-prevent-age-related-diseases
  4. National Center for Biotechnology Information. (2019). Redefining Chronic Inflammation in Aging and Age-Related Diseases: Proposal of the Senoinflammation Concept. Published in PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC6457053/
  5. National Center for Biotechnology Information. (2016). An Update on Inflamm-Aging: Mechanisms, Prevention, and Treatment. Published in PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC4963991/
  6. Lau WKW, Leung MWM, Chan KH, Yiu YF, Lau KK, Lau CP, et al. Effects of Far Infrared Radiation on Inflammatory Cytokines and Endothelial Function in Patients with Chronic Heart Failure: A Randomized Controlled Trial. J Card Fail. 2020 Nov;26(11):925-934. https://pubmed.ncbi.nlm.nih.gov/18202320/
  7. Mayo Clinic. Do Infrared Saunas Have Any Health Benefits? Mayo Clinic Health System [Internet]. 2022 [cited 2024 Nov 20]. Available from: https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954