As we age, not only do we accumulate experiences and begin to observe the marks of the passage of time such as wrinkles, but something more silent happens in your body: an inflammation that does not hurt, but never completely goes away. Scientists call it inflammationand it is one of the keys to understanding why we age and how we could do it better.
Your body remembers what happened 20 years ago. Researcher Juan Pablo de Rivero Vaccari, from the University of Miami so he warns. For years, the modern lifestyle—calorie diets, constant stress, lack of sleep and a sedentary lifestyle—has kept the immune system on a kind of permanent “red alert.” Normally, inflammation is a useful response: it helps repair tissues and defend us from infection. But when that response is not extinguished, it becomes a slow fire that gradually deteriorates the body’s systems.
From Mayo Clinic they describe it like an internal civil war: innate immune cells, which should act only when faced with a threat, begin to chronically release inflammatory substances. Meanwhile, adaptive defenses—those that “learn” from viruses—are weakened. The result is felt in practice: a simple flu that takes weeks to pass, wounds that heal more slowly or constant fatigue. Immunologist Jessica Lancaster sums it up in a simple way: “With age, the immune system ages and this constant inflammation can deplete defenses and damage healthy tissues.”
An internal fire? The inflammation of aging appears to arise from a combination of cellular stress, metabolism, and lifestyle. According to researcher Alan Cohen of Columbia University, stressed cells release proteins that indicate that “something is wrong,” even in the absence of disease.
However, we do not all age the same. a study, published in Nature Aging by Cohen himself and colleagues from several universitiescompared people from Italy and Singapore to indigenous communities from Bolivia (the Tsimane) and Malaysia (the Orang Asli). The finding was surprising: only populations in industrialized countries showed the classic pattern of increasing inflammation with age. The hypothesis is clear: the inflammation It could be, more than an inevitable consequence of the passage of time, a side effect of modern life.
Assembling the puzzle. Because science has already found the pieces. AT Yale University, Vishwa Dixit’s team analyzed plasma from adults who reduced their caloric intake by 14% over two years. They found that this moderate calorie restriction markedly reduced levels of a key inflammatory protein, complement C3a, linked to immune activation.
In other words, they found that inhibiting C3a reduces age-related inflammation and improves metabolic health. Furthermore, in mice, pharmacological blockade of the same component of the complement system increased longevity and improved metabolic function.
In parallel, another team, led by Marissa Schaferidentified a new marker of cellular aging: the interleukin-23 receptor (IL-23R). This biomarker increases with age in both humans and mice and is associated with inflammation in organs such as the kidney or liver. However, there is hope: certain senolytic drugs—such as fisetin (present in strawberries) or venetoclax, used against cancer—managed to reduce these inflammatory levels in old animals. The idea is simple but powerful: eliminate poorly aging cells to relieve inflammation from within.
Any plan to avoid it? While science searches for treatments, experts agree: lifestyle remains our best medicine. From Mayo Clinic they explain it simply: sleeping well, maintaining a healthy weight, exercising and eating fewer ultra-processed foods are the most effective keys to strengthening the immune system. In fact, As Dr. Lancaster points out: “Sleep is probably the most critical factor for immunity, more so than diet or exercise.” During sleep, the body releases proteins that fight infections and eliminate brain toxins.
For its part, in a report for the Washington Post They add that controlling blood pressure, visceral fat and blood sugar is essential to reduce inflammation. And Yale researcher Vishwa Dixit sums it up with ancient wisdom: “The same thing your grandmother and mine said: do things in moderation, don’t eat too much, and move more.”
Towards aging without fire. Scientist Alan Cohen uses a perfect metaphor: “Inflammation is like a fire alarm. It’s not always pleasant, but it indicates that something is wrong. The important thing is not to turn it off, but to prevent it from ringing all the time.” For this reason, experts recommend not becoming obsessed with micromanaging each biological marker or pursuing eternal youth through supplements.
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