If there’s one thing we all have in common, it’s growing old. While humans have not yet cracked the genetic code to turn back the clock, how we age is shaped by factors we can influence. One of the most significant drivers of the aging process is inflammaging—a chronic, low-grade inflammation that quietly builds over time. Unlike acute inflammation, which serves as the body’s natural defense against injury or infection, inflammaging is a stealthy, insidious process fueled by immune system dysregulation, cellular damage, and metabolic shifts, leading to tissue dysfunction and contributing to conditions like arthritis, cardiovascular disease, type 2 diabetes, and neurodegenerative diseases.
Emerging research suggests that addressing this phenomenon could lead to healthier aging. Nicole Ehrhart, director of Colorado State University’s Columbine Health Systems Center for Healthy Aging, explains, “Health span—the number of years we live without the burden of chronic disease—has not kept pace with our extended life spans. Our aging cells don’t recover and repair from the wear and tear of everyday life as efficiently.”
A term coined over 20 years ago, inflammaging is a portmanteau of “inflammation” and “aging” that describes a systemic process tied to numerous age-related conditions, including cardiovascular disease, diabetes, cancer, and neurodegenerative disorders. At the cellular level, it is linked to the dysregulation of processes like autophagy (which generally helps repair or remove damaged components) and the accumulation of senescent cells, often called “zombie cells.” These damaged cells stop dividing but resist apoptosis (natural cellular death), releasing inflammatory signals that disrupt the body’s balance, accelerating tissue damage and organ dysfunction.
Put simply, zombie cells are like those party guests who just won’t leave. Instead, they hang around, causing inflammation, speeding up aging, and making your body work harder than it needs to. They linger in tissues, releasing pro-inflammatory molecules that exacerbate inflammaging. These cells upset the balance of cellular turnover and repair, contributing to diseases and degenerative conditions, many of which could be prevented or decelerated.
This article will help you better understand the roots of inflammaging and its cellular accomplices, providing holistic strategies to combat these processes naturally. We offer these beneficial, often overlooked insights to illuminate your path to mitigating inflammation, flushing out senescent cells, and supporting a more vibrant, resilient aging journey.
What Causes Inflammaging?
The exact causes of inflammaging are complex, multifaceted, and still under investigation, but researchers have identified several potential triggers. For starters, an overactive immune system can harm healthy tissues, and damage from free radicals speeds up cellular aging. Furthermore, cellular senescence is at the forefront of this inquiry because it compounds the problem. Other factors include shifts or imbalances in the microbiome, which can disrupt gut health and amplify systemic inflammation, and chronic infections, which keep the immune system constantly alert and overworked.
In addition to cellular and immune processes, lifestyle and metabolic factors significantly influence inflammaging. Visceral fat, especially around the waistline, produces inflammatory molecules that exacerbate the condition. Likewise, chronic stress and poor sleep have been strongly linked to elevated levels of inflammatory biomarkers. These combined factors create a vicious cycle, fueling inflammation and drastically accelerating aging.
So, why and how do we age, and can we influence the process? These questions drive modern aging research, particularly the study of zombie cells and their inflammatory impact. For example, studies show that people with multiple chronic conditions tend to have higher markers of inflammation, correlating with worse health outcomes. Yet in this scholarly paper, two aging experts on different continents agree that “inflammation might have been evolutionarily selected because of beneficial effects early in life and adulthood,” however, “it becomes detrimental in old age when the effect of natural selection is no longer active.”
You may be eager to learn what to look out for, but first, a word of caution: the symptoms of inflammaging can often be subtle but impactful. Many individuals experience fatigue, joint stiffness, brain fog, and skin changes as they age—symptoms often dismissed as “normal aging.” But over time, these issues can escalate into chronic diseases. Facing inflammation head-on early in life could be your best way to prevent long-term health consequences later.
Senolytic Herbs: Targeting Zombie Cells
Instead of undergoing apoptosis (programmed cell death), zombie cells linger in the body, releasing inflammatory chemicals that damage neighboring tissues. Removing these cells is critical to mitigating inflammaging and promoting cellular health—and Mother Nature provides remarkable tools to do that. Combined with your body’s innate healing capacity, Pachamama is so powerful that she already knows how to kick these freeloaders out with the help of supportive herbs, foods, and holistic practices.
Certain herbs and plant compounds, known as senolytics, help clear zombie cells and restore balance to the body. Quercetin, found in elderberries, onions, and green tea, works synergetically with fisetin, abundant in strawberries, apples, and persimmons, to remove senescent cells and protect against DNA damage. Another powerhouse is Japanese Knotweed, a rich source of resveratrol, which has demonstrated the potential to induce senescent cell death while protecting cellular integrity.
In addition to targeting senescent cells, some herbs also enhance the body’s ability to repair and renew itself. For example, Ginkgo biloba supports healthy circulation and oxygenation, clearing cellular waste and rejuvenating tissues. These senolytic herbs reduce the inflammatory burden caused by zombie cells as they create an environment conducive to overall healthy cell function and tissue regeneration. The benefits of senolytic herbs can be amplified through complementary rituals like intermittent fasting and regular exercise. Fasting activates autophagy, the body’s natural process of recycling damaged cells, while movement boosts circulation, delivering oxygen and nutrients to tissues.
As we unpack such complex concepts, isn’t it amazing to consider that with just a few simple changes, you can help your cells feel younger, and maybe extend your life span?
What Organs Are Key Players?
Reducing inflammaging requires a multi-faceted approach that addresses systemic inflammation and cellular dysfunction. This involves stimulating autophagy, the body’s natural cellular recycling process, and supporting liver and lymphatic system detoxification pathways. Additionally, balancing immune responses plays a vital role in mitigating the effects of chronic inflammation.
The gut, often called the "second brain," is central to managing inflammaging. A compromised gut barrier allows toxins and inflammatory molecules to enter the bloodstream, exacerbating inflammation. Herbal remedies like triphala, marshmallow root, and cat’s claw help repair the gut lining, modulate immune responses, and restore balance. Similarly, the skin, the body’s largest organ, mirrors internal inflammation. Herbs like hibiscus and Baikal skullcap provide antioxidant protection while detoxifying allies like triphala help to maintain skin vitality and clarity.
The liver is another essential organ in combating inflammaging, as its detoxification pathways clear pro-inflammatory toxins from the body. Herbs like milk thistle, dandelion root, and burdock root support liver function, enabling efficient waste elimination and regulation of inflammatory mediators. Meanwhile, the lymphatic system, which transports immune cells and removes cellular waste, benefits from herbs like calendula, pau d’arco, and nettles. These plant powerhouses can enhance lymphatic drainage, prevent stagnation, and promote a healthier immune landscape.
Herbs that stimulate autophagy also play a critical role in cellular repair and longevity. Astragalus protects DNA and extends cellular lifespan, while turmeric (curcumin) activates mitochondrial repair and reduces oxidative stress. Schisandra and green tea (rich in EGCG) further support detoxification and mitochondrial recycling, reducing systemic inflammation and preserving cellular health.
Traditional Medicinal Approaches to Inflammaging
Traditional medical systems offer ever more wisdom in addressing inflammaging, though they would have called it by many other names. Ayurveda employs herbs like triphala and shatavari to balance inflammation and support cellular rejuvenation, in addition to rituals such as oil pulling and abhyanga, which enhance circulation and lymphatic detoxification. Similarly, Traditional Chinese Medicine (TCM) addresses inflammation through herbs like schisandra and Dong Quai, which nourish the liver and kidneys while regulating systemic heat and stagnation. Indigenous traditions throughout what is now Latin America integrate botanicals like pau d’arco for inflammation and cacao for antioxidant-rich heart support.
To provide a holistic approach to a longer life, combining herbal remedies with lifestyle strategies, such as a nutrient-rich diet, regular physical activity, stress management, and quality sleep, forms the foundation for effectively combating inflammaging. These synergistic efforts reduce inflammation, support overall longevity and well-being, and are best applied as long-term commitments rather than approaching them as one-time “quick fix” solutions.
Holistic Lifestyle & Dietary Considerations
A holistic approach must also integrate diet and lifestyle practices to support cellular health and reduce inflammation. A Mediterranean-style diet rich in omega-3s, polyphenols, and whole foods, such as strawberries, grapes, and cruciferous vegetables, is essential for lowering inflammatory markers and improving cellular function. Regular physical activity, including practices like yoga and HIIT, promotes autophagy, which helps the body recycle damaged cells and stimulate cellular repair. Additionally, prioritizing restorative sleep regulates immune function and reduces inflammation, and managing chronic stress through practices like meditation or breathwork prevents cortisol from fueling further inflammation.
Supporting detoxification and overall well-being may require integrating other therapies and mindful habits. Sulfur-rich vegetables like garlic, broccoli, and omega-3-rich foods such as flaxseeds and fatty fish further reduce systemic inflammation. Heat therapies like saunas activate proteins that repair damaged cells. Conversely, cold therapy, such as ice baths, boosts mitochondrial function and enhances detoxification. Combined, these practices create a balanced environment for the body to heal, strengthen, and combat the effects of inflammaging.
The Future of Ageing
Even if the word is new to you, it’s easy to see that inflammaging is more than just an abstract concept. It is a tangible factor that influences our biological age. While more breakthroughs in combating inflammaging are still on the horizon, current findings offer proactive strategies to mitigate its effects. Cutting-edge research is shedding light on innovative ways to combat inflammaging. Studies have shown that senolytic compounds like quercetin and fisetin can clear harmful "zombie" cells, reducing inflammation in aging tissues.
Additionally, autophagy-stimulating herbs like turmeric and green tea help recycle damaged cells and protect against oxidative stress. New insights into the PEPITEM pathway, which regulates immune cell trafficking, also offer hope for developing geroprotective agents targeting inflammaging in conditions like rheumatoid arthritis. Biotech advancements, such as Deinde, a skincare line backed by L’Oréal, are now applying these discoveries to address inflammaging at the cellular level in their products.
Ultimately, combating inflammaging is about more than just prolonging life—it’s about enhancing the quality of those years. By combining supportive herbs, dietary strategies, and lifestyle changes, we can make the body’s innate ability to renew itself more potent and long-lasting. Crafting an ancient-meets-modern approach to living longer using Nature’s gifts and continued scientific advancements can preserve vitality and resilience well into our later years.
