Inflammation 101: One of the Silent Drivers of Aging

Lifestyle |
5 min read

Published

August 28, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

There’s no stopping time, but have you ever wondered if your lifestyle habits influence the way you age?

Coined in the early 2000s, the term “inflammaging” refers to the idea that persistent, low-grade inflammation in the body contributes to age-related diseases and accelerates certain aspects of the aging process.¹

Here we’ll take a closer look at what inflammation is, what causes it, and how it may impact the way we age—through menopause and beyond.

What Is Inflammation?

Inflammation is typically a normal, natural part of healing. Consider this example, when you get a paper cut, mild redness or swelling are common signs that your immune system is responding to the injury. This short-term response, known as acute inflammation, helps protect the body and support the healing process.²

Chronic inflammation, the type associated with “inflammaging,” is a more gradual and complex issue. Rather than dissipating once the body has healed, chronic inflammation may persist for months, or even years, keeping the immune system in a heightened state of alarm. Researchers believe this ongoing inflammation may damage otherwise healthy cells and tissues, increasing the risk of age-related disease and associated symptoms.^3,4,5

Causes of Chronic Inflammation in Menopause

So, what drives chronic inflammation?

Experts believe that both environmental factors and lifestyle choices can contribute to chronic inflammation. Potential causes may include: ^6,7

Ongoing infection
A sedentary lifestyle
Persistent, unmanaged stress
Obesity
Imbalanced microbiome
Diet high in processed foods
Insufficient or fragmented sleep
Exposure to toxins (chemicals, hazardous waste, pollution)
Tobacco products
Regular alcohol consumption

Additionally, studies show that inflammation levels may be higher among women undergoing the menopause transition, with more severe menopause symptoms occurring in those with higher levels of inflammation.^8,9

How Does Chronic Inflammation Affect Aging?
Now that we understand what it is, how does chronic inflammation contribute to aging?

Experts believe that, by consistently damaging healthy cells, chronic inflammation may contribute to age-related diseases, including:^10,11,12

Heart disease
Type 2 diabetes
Gastrointestinal disease
Autoimmune diseases
Alzheimer’s disease
Mental health disorders
Lung disease
Some cancers

Inflammation Symptoms

Subtlety appears to be a hallmark of chronic inflammation, according to experts. he signs are not as easy to spot compared to the swelling associated with an acute inflammatory response. Chronic inflammation may be at play in someone who is experiencing the following symptoms: ¹³

Stomach pain
Chest pain
Insomnia and/or fatigue
Fever
Joint pain or stiffness
Skin rashes
Mood disorders (anxiety or depression)
GI problems
Frequent infections

As always, be sure to check in with your healthcare provider if you’re experiencing any new or persistent symptoms just to rule out any other underlying causes.

Healthy Aging Tips for Menopausal Women

Curious how to live a more anti-inflammatory lifestyle? You may not be able to slow time or control every factor, but researchers believe that certain lifestyle choices may support lower levels of inflammation throughout the body.

Do Your Best to Eat for Longevity

Certain foods, many of which align with the Mediterranean diet, have anti-inflammatory benefits. Nutrition experts recommend avoiding processed, fried, and sugar-laden foods. Consider opting instead for: ^14,15,16

Lean protein sources (chicken, eggs, fish)
Plant-based protein sources (beans, lentils, soy)
Antioxidant-rich, micronutrient-dense fruits and vegetables
Healthy fats (olive oil, nuts, seeds)
Fiber-rich whole grains (oats, quinoa, brown rice)

Try to Exercise Regularly

Research shows that exercise may offer anti-inflammatory benefits, especially for older adults who are at a higher risk for inflammatory diseases.^17,18

For most healthy adults, experts recommend at least 150 minutes of moderate-intensity activity plus two days of strength training per week. Those 65 years and above may also benefit from incorporating exercises that improve balance.¹⁹

Unsure where to start? After clearing any new activity with a healthcare provider familiar with your health status first, consider starting slow. Taking short daily walks—beginning with 10 minutes a day—is a great way to get started. Work your way up from there.

Other ideas regarding how to incorporate more physical activity into your daily routine include:

Biking
Hiking
Swimming
Jogging
Dancing
Yoga
Strength training

Consider Ways to Manage Stress Levels

According to health experts, chronic stress may contribute to inflammatory health problems such as high blood pressure, potentially increasing the risk for heart attack and stroke.^20,21Common stressors in midlife are often related to caregiving responsibilities, career roles, financial troubles, or social isolation.²²

Common ways to effectively manage stress include:²³

Spending time in nature
Meditation and breathwork
Journaling
Socializing
Calm, relaxing activities such as reading, listening to music, or yoga

Do Your Best to Prioritize Sleep

Chronic poor sleep is associated with higher inflammation markers, according to research; during sleep, cerebrospinal fluid sweeps away proteins in the brain associated with cell damage.²⁴ Consistent poor sleep may impair this process, potentially increasing levels of inflammation throughout the body.

Most adults need at least seven hours of sleep per night.²⁵ During menopause, consistent healthy sleep may be harder to maintain, due to night sweats and other symptoms resulting from changing hormones.

Consider the following for a better night’s sleep:²⁶

Stay hydrated throughout the day (to avoid drinking fluids before bed and therefore eliminating nighttime trips to the bathroom)
Limit screen time before bed
Wear cooling pajamas and opt for lightweight bed linens

Healthy Aging Through Menopause and Beyond

Aging is inevitable, but chronic inflammation isn’t entirely out of your control. Healthy lifestyle choices including being more intentional about your diet, movement, stress management, and sleep may help keep inflammation under control and improve the way you experience the aging process.

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