Is Inflammation Aging You Faster?

Have you ever heard of inflammaging? It describes the increase in chronic inflammation that can happen as we get older. When inflammation remains elevated, it can manifest as fatigue, slower recovery, joint discomfort, and even an increased risk of chronic disease.

This article breaks down why inflammaging can happen in the body and how everyday food choices can help keep inflammation in check.

How Chronic Inflammation Speeds up Aging

Low‑grade inflammation can cause continued stress in the body. Over time, it can result in DNA damage, slower repair processes, and changes in how your cells function. This type of inflammation is common in many age‑related conditions, such as arthritis and heart disease, and plays a large role in the aging process.¹

It also explains why people often say they “feel older” when inflammation is high. Energy drops, joints feel stiff, healing takes longer, and even skin and muscle tone can change.

Anti-Inflammatory Diet

Certain dietary patterns can lower inflammatory markers such as CRP and IL‑6.² These diets include:

• The Mediterranean diet, which includes regular fish consumption paired with fruits, vegetables, healthy fats, and limited red meat, shows the strongest and most consistent reductions in inflammatory biomarkers across multiple studies.^2,3
• Vegetarian diets, which reduce the intake of processed foods and emphasize whole, plant-based options, have also been associated with lower CRP.

The most effective anti‑inflammatory dietary patterns share common traits: high antioxidant intake, fiber‑rich foods, healthy fats, and minimal ultraprocessed items.²

How Protein Helps With Inflammaging

Protein isn’t usually the first thing people think of to help inflammation, but it can play a meaningful role in healthy aging.

Certain foods can decrease inflammatory cytokines, the messengers that drive chronic inflammation. Fruits and vegetables have the highest impact on decreasing cytokine levels, followed by protein-rich foods like fish, dairy, legumes, and whole grains.⁴

Protein supports healthy aging by:

• Maintaining muscle mass, which supports metabolic health and helps keep inflammation in check
• Supporting immune function, which helps the body regulate inflammatory responses
• Pairing naturally with anti‑inflammatory foods, which include options like fish, yogurt, beans, and lentils

Alongside whole‑food sources, high‑quality protein supplements can also help you meet daily protein needs. When it comes to different protein options, whey protein is a complete protein rich in essential amino acids and has been studied for its role in supporting muscle repair and immune function.⁵ Another option for those who prefer a dairy-free choice is pea protein. This is a well‑tolerated plant‑based option that provides a complete amino acid profile.⁶ Both can be easy ways to increase daily protein intake, which supports muscle health and may indirectly help reduce inflammation over time.*

Anti-Inflammatory Diet Example

A simple, realistic day of eating might include:

• Breakfast: Greek yogurt with berries and chia
• Lunch: Lentil or bean‑based soup with leafy greens
• Dinner: Salmon or another fatty fish (herring, sardines, trout) with vegetables and olive oil
• Snacks: Nuts, cottage cheese, fruit, or edamame

This example incorporates elements of both Mediterranean and vegetarian diets, keeping meals simple, satisfying, and aligned with foods shown to help calm chronic inflammation over time.

Takeaway

Inflammation doesn’t age you overnight, but chronic, low‑grade inflammation can play a role in how you feel and function as you get older. The good news is that a diet rich in colorful plants, healthy fats, and high-quality protein can make a difference in healthy inflammatory signals.

If you have difficulty meeting daily protein needs, consider adding high-quality protein supplements, like whey or pea protein, in addition to whole food sources.

References

1. Baechle JJ et al. Mol Metab. 2023;74:101755.
2. Reyneke GL et al. Nutr Rev. 2025.
3. Tsigalou C et al. Biomedicines. 2020;8(7):201.
4. D'Antonio V et al. Nutrients. 2025;17(17):2834.
5. Adler S et al. Nutrients. 2023;15(18):4081.
6. Shanthakumar P et al. Molecules. 2022;27(16):5354.