Everyday life is full of challenges—grabbing a quick takeaway, sitting at a desk for hours, or juggling endless notifications. These habits might seem harmless, but they can quietly contribute to chronic inflammation, a key player in how we age. Unlike the swelling you notice from a sprained ankle, chronic inflammation works in the background, slowly impacting your cells and increasing your risk of conditions like heart disease, diabetes, and cognitive decline.
The good news? You don’t need to overhaul your life overnight. Simple tweaks to your routine can help reduce inflammation and keep you feeling your best as you age.
What’s Chronic Inflammation, Anyway?
Inflammation is your body’s way of protecting itself when you’re injured or unwell. It’s like your immune system’s fire brigade, putting out problems and helping you heal. But when this response stays switched on—often due to things like poor diet, stress, or lack of sleep—it can cause damage instead of repair. This ongoing, low-level inflammation, often called “inflammageing,” speeds up ageing and raises the risk of age-related diseases.
Here are some easy ways to tackle chronic inflammation and support healthier ageing:
1. Choose Foods That Help, Not Hurt
What you eat has a direct impact on inflammation. Diets high in processed foods, sugar, and alcohol fan the flames, while whole, nutrient-packed options help cool things down.
- Fill Your Plate With: Colourful fruits and veggies, whole grains, oily fish (like salmon), nuts, and spices like turmeric and ginger.
- Cut Back On: Sugary drinks, packaged snacks, and excessive alcohol.
Even small changes, like swapping chips for a handful of nuts or adding more greens to your meals, can make a big difference over time.
2. Sweat It Out (and Relax) in a Sauna
Saunas aren’t just for fancy spas—they’re a great way to help your body recover and reduce inflammation. The heat boosts circulation, lowers stress hormones, and promotes muscle recovery. Plus, regular sauna use has been linked to better heart health and reduced inflammatory markers.
Tip: Start small with 10–15 minutes and make sure to stay hydrated.
3. Move Your Body
Exercise isn’t just good for your fitness—it’s a powerful tool against inflammation. It helps regulate your immune system and keeps inflammation levels in check.
- Aim For: 30 minutes of moderate activity most days, like walking, swimming, or yoga.
- Mix It Up: Strength training and stretching can help protect your joints and keep you flexible.
- Short on Time? Even a quick stretch or walk around the block counts.
4. Don’t Skimp on Sleep
When you’re sleep-deprived, your body doesn’t get the chance to repair itself properly, which can ramp up inflammation.
- Stick to a Schedule: Try to go to bed and wake up at the same time every day.
- Create a Sleep Sanctuary: Keep your bedroom cool, dark, and quiet.
- Unwind Before Bed: Swap scrolling for a book, meditation, or gentle stretching.
5. Manage Everyday Stress
Stress doesn’t just affect your mood—it can also increase inflammation. Taking steps to manage stress is key to staying healthy.
- Breathe and Relax: Deep breathing, meditation, or even just a few quiet moments can help.
- Get Outside: A walk in nature can do wonders for your mind and body.
- Do What You Love: Whether it’s painting, gardening, or dancing, make time for things that bring you joy.
6. Stay Connected
Loneliness can take a toll on your health, but strong relationships help reduce stress and inflammation.
- Reach Out: Regular coffee dates or phone calls with friends and family go a long way.
- Join a Group: From book clubs to sports teams, connecting with others who share your interests can be energising.
- Be Present: Listening and showing gratitude strengthens bonds and supports mental well-being.
7. Watch Out for Inflammatory Triggers
Some habits and products can sneakily increase inflammation, so it’s worth taking a closer look at your environment.
- Limit Alcohol and Smoking: Both can aggravate inflammation and damage cells.
- Choose Natural Products: Switch to non-toxic cleaning and skincare options.
- Stay Hydrated: Water helps your body flush out toxins and keeps everything running smoothly.
Small Changes, Big Rewards
Chronic inflammation may be invisible, but its effects on your health and ageing are real. By making small, manageable changes—like eating better, staying active, and managing stress—you can take control of your health and support a longer, healthier life.
Remember, it’s not about perfection. Every positive step adds up, helping you feel better and age with confidence.
