Inflammaging, Unique to Modern Society

One of the more interesting recent studies to look at inflammaging was published in 2025, called “Nonuniversality of inflammaging across human populations.” In short, the study found that inflammaging is shaped by our environments and lifestyles, and that compared to people living in industrialized nations, indigenous populations experience little to no inflammaging. The researchers wrote, “Inflammaging … appears to be largely a byproduct of industrialized lifestyles, with major variations across environments and populations.”² What is an industrialized lifestyle? One that is marked by high levels of stress, poor diets, including way too many ultra-processed foods, low levels of physical activity, and an almost constant exposure to toxins, from microplastics to pesticides. But the news isn’t all bad; lead author of the study, Alan Cohen, PhD, said that “Inflammaging may not be a direct product of aging, but rather a response to industrialized conditions … it’s promising, because it means we can intervene and change things.”³

Tame the Flame with an Anti-Inflammatory Diet

Why do our bodies gradually become more inflamed as we grow older? Lots of factors come into play, most are modifiable—genetic susceptibility, obesity, dysbiosis and increased gut permeability, cumulative oxidative stress, immune cell dysregulation, and even chronic infections can all increase inflammation. And then there are the outside factors, such as a poor diet and exposure to toxins. This chronic, low-grade inflammation is a risk factor for developing cardiovascular disease, chronic kidney disease, diabetes, cancer, depression, dementia, and even frailty (loss of muscle mass, strength, and mobility).⁴ But just as there are many processes that drive inflammation, there are also many tactics to reduce it!

Diet is a good starting point. Evaluate what you eat most often—do ultra-processed foods, especially those containing sugar, high-fructose corn syrup, and seed oils like corn, cottonseed, soy, and canola dominate? Do you eat a lot of foods that spike blood sugar and insulin, like bagels and other white breads, pizza, pasta, breakfast cereal, and white rice? Do you frequently drink alcohol? All of these foods and drinks can drive inflammation. Work to shift to an anti-inflammatory diet—think loads of colorful, low-starch vegetables, healthy fats, and high-quality proteins (the Natural Grocers^® Regenivore Meal Wheel is an excellent resource to help build a healthy plate).

The Mediterranean diet (MD) is also a good general eating guideline; the original MD included a high consumption of extra-virgin olive oil; high intake of vegetables, fruits, and legumes; regular consumption of fatty fish, milk, cheese, yogurt, eggs, meat, and nuts; and the regular inclusion of a variety of spices and herbs. According to the World Health Organization (WHO), which looked at mortality statistics over a 30-year period, a diet that adheres to the traditional principles of the MD is associated with longer survival.⁵ A separate review of several studies found that a close adherence to the MD was associated with a significant decrease in general mortality among elderly people.⁶ When it comes to healthy aging, the MD has been found to help preserve muscle mass and bone mineral density, with a high adherence found to be related to a lower incidence of frailty and “functional disability” and better mobility in older adults.⁷ The health benefits of the traditional MD are in part related to its ability to reduce inflammation. The ATTICA study, a large, cross-sectional study involving 1,128 men and 1,154 women found that those most closely following the MD had lower levels of several markers of inflammation, including C-reactive protein (CRP), interleukin-6, tumor necrosis factor, fibrinogen, and homocysteine.⁸ Other studies have shown that extra-virgin and virgin olive oils, staples in the MD, contain phenolic compounds that suppress several pro-inflammatory genes.⁹

Choosing organic food is another way to reduce inflammation—conventional foods that contain pesticide residues (often several types of residues) contribute to systemic inflammation in the body. A study published in 2023 reported that exposure to toxic pesticides initiates an inflammatory cascade at the cellular level, leads to dysbiosis in the gut microbiota (which also increases inflammation), and increases oxidative damage, which leads to even more inflammation.¹⁰

These Supplements Give You an Extra Edge

Once you shift to an anti-inflammatory diet, these science-backed supplements will give you an extra edge to get a handle on inflammation.

Curcumin

Curcumin, the most active constituent in the spice turmeric, modulates the body’s inflammatory response at the molecular level, inhibiting, suppressing, and down regulating the expression of a number of pro-inflammatory molecules.^{11 12} It has been shown to have therapeutic potential in numerous chronic inflammatory diseases, including neurodegenerative and cardiovascular diseases; asthma, allergies, and bronchitis; inflammatory bowel disease; and rheumatoid arthritis.^{13 14}

Take: 400-600 mg daily, in divided doses. For better absorption, take it with a meal containing fat and black pepper, or with fish oil.^{15 16 17 18}

Omega-3s

Possibly the most well-known of all natural anti-inflammatory compounds, the fatty acids EPA and DHA have been shown to suppress the production of pro-inflammatory prostaglandins (hormone-like substances in the body), while promoting the production of anti-inflammatory prostaglandins. Additionally, these fatty acids are directly used by the body to produce molecules called resolvins and protectins, which help to initiate the body’s internal process to stop inflammation.^{19 20} It is especially important to consume enough omega-3s to counterbalance the pro-inflammatory effect of omega-6 fats (found abundantly in seed oils), which are prevalent in our modern diet.²¹

Take: 2 to 3 grams of total EPA and DHA daily.^{22 23 24}

Probiotics

Beneficial bacteria may not be the first thing that comes to mind for subduing inflammation, but research is showing they do just that. One study found that Lactobacillus rhamnosus in particular lowered C-reactive protein levels, a marker of inflammation.²⁵ Other research has found that Bifidobacterium breve, Streptococcus thermophilus, and B. infantis reduced tumor necrosis factor and interleukin-6, inflammatory cytokines, in addition to CRP levels.^{26 27} A probiotic supplement will also help restore balance to the gut microbiota (remember that dysbiosis triggers chronic inflammation.)

Take: a multi-strain probiotic formula.

References

1. Karpuzoglu, E., Holladay, S. D., & Gogal, R. M. (2025). Inflammaging: triggers, molecular mechanisms, immunological consequences, sex differences, and cutaneous manifestations. Frontiers in Immunology, 16, 1704203. https://doi.org/10.3389/fimmu.2025.1704203
2. Franck, M., Tanner, K. T., Tennyson, R. L., Daunizeau, C., Ferrucci, L., Bandinelli, S., Trumble, B. C., Kaplan, H. S., Aronoff, J. E., Stieglitz, J., Kraft, T. S., Lea, A. J., Venkataraman, V. V., Wallace, I. J., Lim, Y. a. L., Ng, K. S., Yeong, J. P. S., Ho, R., Lim, X., . . . Cohen, A. A. (2025). Nonuniversality of inflammaging across human populations. Nature Aging, 5(8), 1471–1480. https://doi.org/10.1038/s43587-025-00888-0
3. Aging-Related inflammation is not universal across human populations. (2025, July 11). Columbia University Mailman School of Public Health. https://www.publichealth.columbia.edu/news/aging-related-inflammation-n…
4. Ferrucci L, Fabbri E. Inflammageing: chronic inflammation in ageing, cardiovascular disease, and frailty. Nat Rev Cardiol. 2018 Sep;15(9):505-522. doi: 10.1038/s41569-018-0064-2. PMID: 30065258; PMCID: PMC6146930.
5. Trichopoulou A, Vasilopoulou E. Br J Nutr. 2000 Dec;84 Suppl 2:S205-9. Mediterranean diet and longevity. University of Athens Medical School, Department of Hygiene and Epidemiology.
6. Trichopoulou A. Traditional Mediterranean diet and longevity in the elderly: a review. Public Health Nutr. 2004 Oct;7(7):943-7.
7. Mazza, E., Ferro, Y., Pujia, R., Mare, R., Maurotti, S., Montalcini, T., & Pujia, A. (2021). Mediterranean Diet In Healthy Aging. The journal of nutrition, health & aging, 25(9), 1076–1083. https://doi.org/10.1007/s12603-021-1675-6
8. Chrysohoou C, Panagiotakos DB, Pitsavos C, Das UN, Stefanadis C. J Am Coll Cardiol. 2004 Jul 7;44(1):152-8. “Adherence to the Mediterranean diet attenuates inflammation and coagulation process in healthy adults: The ATTICA Study.” First Cardiology Clinic, School of Medicine, University of Athens, Athens, Greece. (ncbi.nlm.nih.gov/pubmed/15234425)
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12. http://lpi.oregonstate.edu/infocenter/phytochemicals/curcumin/
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17. Swamy MV, Citineni B, et al. “Prevention and treatment of pancreatic cancer by curcumin in combination with omega-3 fatty acids.” Nutr Cancer. 2008. http://www.ncbi.nlm.nih.gov/pubmed/19003584
18. Altenburg J, Bieberich A, et al. “A synergistic antiproliferation effect of curcumin and docosahexaenoic acid in SK-BR-3 breast cancer cells: unique signaling not explained by the effects of either compound alone.” BMC Cancer. 2011. http://www.biomedcentral.com/1471-2407/11/149
19. Kohli P and Levy V. “Resolvins and protectins: mediating solutions to inflammation.” Br J Pharmacol. 2009 Oct; 158(4): 960-971. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2785519/
20. Serhan C, Chiang N, and Van Dyke T. “Resolving inflammation: dual anti-inflammatory and pro-resolution lipid mediators.” Nat Rev Immunol. 2008; 8(5): 349-361 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2744593/
21. Norris P and Dennis E. “Omega-3 fatty acids cause dramatic changes in TLR4 and purinergic eicosanoid signaling.” Proc Natl Acad Sci. 2012;109(22): 8517-8522. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3365225/
22. Maroon J, Bost J, and Maroon A. “Natural anti-inflammatory agents for pain relief.” Surg Neurol Int. 2010; 1: 80. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3011108/
23. Bronwell, L. (2024, October 1). Omega-3 fatty acids against chronic inflammation. http://www.lifeextension.com/magazine/2012/9/fish-oils-health-benefits/…
24. Chalmers, A., MD. (2025, October 13). How much omega 3 per day should I take? Omega3 Innovations. https://www.omega3innovations.com/blog/how-much-omega-3-fish-oil-daily-…
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