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What Is "Inflammaging"? Steps to Help Promote a Healthy Inflammation Response

By Joe Boland

November 13, 2025

It's almost impossible to go through a day without hearing about inflammation, and that maintaining a healthy response to inflammation is important for supporting overall health. 

In fact, there is even a newer term called inflammaging — also known as “inflamm-aging” or “inflammageing” — circulating these days, which is exactly what it sounds like: inflammation associated with normal aging. Learn what it is, then how to prevent it from being chronic or out of control.

What is inflammaging vs. healthy inflammation?

The burning fires of inflammation are often villainized, but not all inflammation falls in that category. In fact, inflammation is a natural response of a healthy immune system, which occurs when the body’s white blood cells and their chemicals move in to fight for maintaining the health of the body. 

This natural, normal healthy inflammation response is necessary and can actually benefit us. How exactly? 

A healthy inflammation response is one of our body’s first lines of defense and takes its cues from our immune system, the body’s commander-in-chief for maintaining robust health. 

While maintaining a healthy inflammation response can be a balancing act, it’s worth pursuing, since keeping it in check can positively impact DNA, bodily organs and more–and can be positively impacted through healthy dietary habits and lifestyle factors.

Overall, it can be simple to tackle inflammaging and promote a healthy response to inflammation, including consuming a whole foods diet high in inflammation-balancing foods; exercising regularly; maintaining a healthy weight; managing stress; getting adequate, restful sleep and supplementing your diet when necessary. (Read more about these below.)

Of course, you should always consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including one that helps to promote a healthy inflammation response. 

Steps to help promote a healthy inflammation response

Promoting a healthy inflammation response (and even healthy “inflammaging”) often involves adopting a holistic approach that includes lifestyle modifications, dietary changes, regular physical activity, stress management and, in some cases, targeted supplementation. Here are some approaches that may help support a healthy inflammation response:

1. Eat a healthy inflammation-supporting diet 

If you want to help support a healthy inflammation response, you should consume more healthy inflammation-response supporting foods. Here are some of the best foods to eat:

• Omega-3 foods: Found in fatty fish (salmon, mackerel), flaxseeds, chia seeds and walnuts. Omega-3s have healthy inflammation-supporting properties.

• Colorful fruits and vegetables: Rich in antioxidants and phytochemicals.

• Turmeric and ginger: Try this ginger turmeric tonic recipe.

• Healthy fats: Include sources of healthy fats in your diet, such as avocados, olive oil and nuts. 

• Probiotic foods: Foods rich in probiotics include yogurt, kefir and fermented vegetables.

Make sure you also drink plenty of water to support overall health and hydration. Certain herbal teas, such as green tea and chamomile, contain compounds with healthy inflammation-promoting benefits as well.

See this list of anti-inflammatory diet recipes.

2. Avoid inflammatory ingredients

You also want to avoid foods that boost the body’s inflammation response. Limit or avoid processed foods, refined sugars and excessive intake of red meat.

What foods can cause the most inflammation issues? Here are some inflammatory ingredients to avoid or at least limit:

• Added sugars

• Processed meats like bacon, sausage and hot dogs

• Hydrogenated fats and some saturated fat

• High omega 6 oils, including corn, safflower, sunflower, soy and peanut oils

• Refined carbohydrates/white flour products, including most pasta and breads

• For some people, you may want to avoid gluten, which is found in wheat, barley and rye grains

• For others, dairy products may be difficult for some to digest

• Artificial sweeteners, as they can be hard to digest

3. Regular exercise

Regular exercise helps lower chronic inflammation through several interconnected mechanisms, all of which support healthier immune function and metabolic balance.

First, movement increases the production of anti-inflammatory cytokines — often called “myokines” — that are released by contracting muscles. These myokines help calm overactive inflammatory pathways and improve communication between the immune system and tissues throughout the body. At the same time, exercise reduces levels of pro-inflammatory cytokines, helping shift the body toward a more balanced immune response.

Exercise also improves insulin sensitivity, supports a healthier body composition and reduces visceral fat — one of the main drivers of chronic inflammation. Since visceral fat releases inflammatory signaling molecules, decreasing it through physical activity meaningfully lowers baseline inflammation levels.

Additionally, exercise enhances blood flow, supports lymphatic circulation and reduces oxidative stress, all of which help the body clear out inflammatory byproducts more efficiently. Together, these effects make consistent physical activity one of the most effective lifestyle tools for reducing chronic, low-grade inflammation.

Aim for a mix of aerobic exercise, strength training and flexibility exercises. Moderate-intensity activities like walking, cycling or swimming can be beneficial.

4. Stress management

When stress becomes chronic, the body stays in a prolonged fight-or-flight state, leading to elevated cortisol and ongoing activation of the sympathetic nervous system. Over time, this dysregulates the immune system: Cortisol becomes less effective at controlling inflammation, pro-inflammatory cytokines increase, and the body shifts into a state of persistent low-grade inflammation.

Stress-management practices help reverse this. Techniques like deep breathing, meditation, yoga, time in nature, mindfulness and adequate sleep stimulate the parasympathetic nervous system (the “rest-and-digest” state). This lowers cortisol, calms the HPA axis and reduces the production of inflammatory signaling molecules. Stress reduction also improves sleep, mood, metabolic health and immune regulation — all of which further decrease inflammation.

In short, managing stress doesn’t just “feel good” — it physiologically shifts the body away from chronic inflammation and toward more balanced immune function.

5. Supplements

As always, please consult with a healthcare professional before taking supplements. Some supplements with potential overall healthy inflammation-response supporting benefits include:

• Omega-3 fatty acid supplements

• Curcumin (from turmeric)

• Vitamin D

• Probiotic supplements for gut health

• SuperGreens

• Elderberry

• Liver cleanse supplements

• Candida supplements

• Collagen for joint health

It's crucial to note that individual experiences with these may vary. Additionally, these steps or approaches are not a substitute for professional medical advice. Individuals with underlying health conditions or concerns should consult with a healthcare professional for personalized guidance on promoting a healthy response to inflammation (including during normal aging) and overall health.