What Is Inflammaging? How Inflammation Affects Ageing and What You Can Do About It Nutrition tips for reducing inflammation, preserving strength, and feeling better with age.
As we get older, it’s natural to notice changes slower recovery, more fatigue, and perhaps a few more aches and pains than we used to have. While we often chalk these up to “just ageing,” science shows there’s more going on under the surface. A hidden form of chronic inflammation, known as inflammaging, may be quietly influencing how we feel day to day.
What Is Inflammaging?
Inflammaging is a term used to describe the low-grade, chronic inflammation that tends to increase as we age. Unlike the inflammation you get from a cold or injury, inflammaging is subtle and ongoing. Over time, it can contribute to the development of common age-related health conditions, such as:
- Heart disease
- Type 2 diabetes
- Dementia and cognitive decline
- Arthritis and joint pain
- Osteoporosis and bone loss
- Sarcopenia (muscle loss)
Even if you don’t have a specific diagnosis, inflammaging can still be affecting your energy levels, strength, memory, and comfort.
Common Signs of Inflammaging
Because it works in the background, inflammaging can be hard to spot. But some common signs include:
- Tiredness or reduced stamina
- Brain fog or forgetfulness
- Ongoing joint or muscle aches
- Slower wound healing
- Digestive issues like bloating or discomfort
- Unintended weight loss or gain
- General feeling of “not quite right”
These symptoms are often dismissed as “just part of getting older,” but they may signal your body is dealing with ongoing inflammation and nutritional imbalance.
The Role of Nutrition in Healthy Ageing
Here’s the good news: what you eat can have a big impact on inflammation, immunity, and long-term wellbeing. Nutrition plays a key role in reducing the effects of inflammaging and supporting your body to age well.
At Optimum Intake Dietitians, we work closely with older adults to develop personalised nutrition plans that target inflammation and support vitality. We focus on:
- Anti-inflammatory foods: These include colourful fruits and vegetables, extra virgin olive oil, nuts, seeds, whole grains, and oily fish.
- Protein for strength: As we age, we need more protein, not less, to preserve muscle and reduce inflammation. Older adults often need 1.2–1.5 g of protein per kilogram of body weight per day, ideally spread across meals with 25–30 g per meal.
- Leucine-rich foods like dairy, eggs, lean meats, legumes, and tofu are especially effective for muscle repair and maintenance.
- Gut health support: Fibre and probiotic-rich foods help reduce inflammation and support digestion.
- Meal timing and textures: Especially important if you have reduced appetite, chewing difficulties, or are on texture-modified diets.
Sarcopenia and Inflammaging: A Double Challenge
Sarcopenia, the gradual loss of muscle mass and strength is another common part of ageing that can be worsened by inflammaging. The two often go hand-in-hand, contributing to frailty, falls, and reduced independence.
By focusing on high-quality protein intake and anti-inflammatory nutrition, you can help combat both at once. This is where dietitians can really make a difference.
What Makes Eating Well More Difficult With Age?
It’s important to acknowledge that eating well can become more challenging as we age. Factors like:
- Reduced appetite
- Changes in taste or smell
- Swallowing difficulties
Dental issues - Living alone or changes in routine
- Medication side effects
- Financial constraints
…can all make nourishing your body harder. That’s why we don’t just tell you what to eat—we work with you to find realistic, achievable solutions based on your needs, lifestyle, and preferences.
Feel Better With Support From an Experienced Dietitian
If you’ve been feeling more tired than usual, struggling with appetite or meals, or want to take proactive steps to support your health, our team at Optimum Intake Dietitians is here to help.
We provide practical advice and tailored support to:
- Reduce inflammation
- Improve energy
- Maintain strength and mobility
- Prevent or manage chronic conditions
- Navigate age-related nutrition changes with confidence
You don’t have to figure it all out alone.
Book an Appointment Today
Whether you’re managing a health condition or simply want to feel your best, nutrition can make a powerful difference. Let’s work together to make ageing a little easier and a lot healthier.
