The TL;DR
Acute inflammation is a superhero (healing a cut, fighting a virus). Chronic inflammation is a silent killer. As we age, our systemic background inflammation levels rise—a phenomenon known as “Inflammaging.” This smoldering fire damages DNA, erodes telomeres, and drives virtually every age-related disease, from Alzheimer’s to heart disease.
Accessibility Level
Level 1 (Foundation): Inflammation is often invisible until it manifests as disease. Measuring hs-CRP (High-Sensitivity C-Reactive Protein) is the accessible “smoke detector” for this fire.
The Science of Inflammaging
Why do we get more inflamed as we age?
- Senescent Cells: Old “zombie” cells accumulate and secrete a toxic soup of inflammatory cytokines (the SASP), infecting healthy neighbors.
- Mitochondrial Debris: When mitochondria fail, they leak DNA into the cell. The body mistakes this for a bacterial invader and launches an immune attack against itself.
- Leaky Gut: Compromised intestinal barriers let bacterial endotoxins (LPS) into the bloodstream, triggering systemic alarm bells.
- Visceral Fat: Belly fat is not inert storage; it is an active gland pumping out IL-6 (an inflammatory marker).
The Consequences
Chronic inflammation acts as static noise in cellular communication. It:
- Promotes insulin resistance.
- Destabilizes atherosclerotic plaques (causing heart attacks).
- Degrades the blood-brain barrier (leading to neurodegeneration).
Evidence Matrix
| Source | Verdict | Notes |
|---|---|---|
| Claudio Franceschi | Coined “Inflammaging” | Identifying it as the central pillar of age-related pathology. |
| Paul Ridker | Critical | Showed that lowering inflammation (CANTOS trial) reduces heart attacks independent of cholesterol. |
| Blue Zones | Observation | Centenarians typically have remarkably low levels of systemic inflammation. |
Optimal Ranges
| Marker | Standard Range | Longevity Target |
|---|---|---|
| hs-CRP | < 3.0 mg/L | < 0.5 mg/L |
| Homocysteine | < 15 umol/L | < 8 umol/L |
| Ferritin | 30-400 ng/mL | 30-100 ng/mL (High levels often signal inflammation) |
How to Optimize
- Diet: Eliminate inflammatory triggers (processed seed oils, added sugars, trans fats). Eat anti-inflammatory foods (omega-3 rich fish, berries, leafy greens).
- Oral Health: Gum disease (periodontitis) is a major source of systemic inflammation. Flossing is a longevity intervention.
- Sleep: Sleep loss triggers an immediate rise in inflammatory cytokines.
- Stress Management: Chronic cortisol dysregulation fuels the inflammatory pathway.
References
Franceschi, C., et al. (2018). Inflammaging: a new immune-metabolic viewpoint for age-related diseases. Nature Reviews Endocrinology, 14(10), 576-590.
Ridker, P. M., et al. (2017). Antiinflammatory Therapy with Canakinumab for Atherosclerotic Disease. The New England Journal of Medicine, 377, 1119-1131.
Ferrucci, L., & Fabbri, E. (2018). Inflammageing: chronic inflammation in ageing, cardiovascular disease, and frailty. Nature Reviews Cardiology, 15(9), 505-522.