Managing Inflammation as You Age

This article is general information about diet and lifestyle. It is not medical advice, and it does not describe the effects of any supplement. If you have a health condition or take medication, talk to your doctor before making changes.

Acute and chronic inflammation

Inflammation is the body's natural response to injury or infection — the immune system's “first responder.” When the body detects harm, it sends white blood cells to the area to deal with it, and you notice the classic signs: redness, swelling, warmth and discomfort. This kind of acute inflammation is short-term and an essential part of healing.

Problems can arise when inflammation doesn't settle and instead becomes long-term, or “chronic.” Research links persistent low-grade inflammation with a higher risk of several long-term conditions, including heart disease, type 2 diabetes and Alzheimer's disease. Understanding the difference between short-term and chronic inflammation is a useful part of thinking about long-term health.

What contributes to chronic inflammation

Chronic inflammation usually reflects a mix of factors that build up over time. Diet is one of the most discussed: regularly eating heavily processed foods, fried foods and sugary drinks is associated with low-grade, persistent inflammation. Environmental factors such as air pollution, and lifestyle factors such as ongoing stress and poor sleep, are also part of the picture, and genetics can play a role too — though everyday choices still matter.

A commonly suggested starting point is an “anti-inflammatory” style of eating: more fresh vegetables and fruit, whole grains, and healthy fats such as olive oil, and fewer highly processed foods, fried foods and sugary drinks.

The role of diet

What's on your plate is one of the most practical levers people talk about. Eating patterns rich in vegetables, fruit, whole grains, legumes and healthy fats — the Mediterranean diet is the classic example — are widely studied as part of a balanced, healthy diet. These foods provide fibre, vitamins and a range of plant compounds. Diets high in processed meats, refined carbohydrates and saturated fat are, by contrast, associated with a higher risk of long-term health problems.

Everyday habits

Alongside diet, the habits often discussed for supporting long-term health include regular movement, managing stress (for example through relaxation, meditation or yoga), getting enough good-quality sleep, and maintaining a healthy weight. Oily fish such as salmon and sardines, and plant sources like flaxseed, are commonly cited sources of omega-3 fats, and supporting gut health through fibre and fermented foods is another area of active research.

Read more about the choices that support ageing well on our blog.

A note: healthy eating and supplements support general wellbeing — they are not a treatment for, and not a substitute for medical care for, any disease. If you're concerned about inflammation or a health condition, please see your GP.