What Is Inflammaging—and How It Speeds Up Aging from the Inside Out
The Hidden link between chronic inflammation and premature aging—and learn simple, daily habits to protect both your glow and long-term health.
This week, we’re tackling one of the most powerful (and misunderstood) wellness topics out there: aging—and how much of it we can actually influence.
You’ve probably heard of inflammation before.
But have you heard of inflammaging?
🔥 What Is Inflammaging—And Why Does It Matter?
Inflammation is a necessary and protective function of the immune system, helping the body respond to threats like injuries, infections, and even cancer cells.
But here’s the problem:
Modern lifestyles—filled with chronic stress, poor sleep, environmental toxins, and ultra-processed foods—have overloaded our systems with inflammatory triggers, putting our bodies into a near-constant state of inflammation.
Instead of resolving quickly (like the redness around a cut), this exposure leads to chronic, low-grade inflammation that lingers and spreads silently throughout the body.
⏳ How Inflammaging Accelerates Aging & Disease
As we age, our immune system naturally weakens—a process called immunosenescence—making us more vulnerable to infections, cancer, and chronic disease.
Inflammaging worsens this decline by creating a vicious cycle:
Immune dysfunction fuels inflammation → which further weakens the immune system → which fuels more inflammation.
In this loop, the body gradually loses its ability to defend itself, leading to persistent, low-grade systemic inflammation.
The result? Widespread cellular damage that contributes to accelerated aging and serious age-related diseases.
💸 Why Expensive Band-Aids Won’t Fix It
We can keep spending on the latest skincare products, juice cleanses, and infrared light therapies—but if we don’t address the chronic, underlying inflammation, we’ll continue to feel worse, age faster, and waste money on expensive band-aids.
These quick fixes will never outpace the effects of lifestyle-driven inflammation on how we feel, look, and glow.
🌿 The Good News? You Have More Control Than You Think
Instead of constantly chasing the latest skin treatment, procedure, or pricey supplement, let’s start by changing the way we live.
Small, consistent, daily choices that reduce inflammation can make a huge difference.
You know when you see someone and think, “Wow, they glow”?
That can be you too. And the secret isn’t found in a bottle—it’s in the free, simple practices that help you radiate health from the inside out.
✨ Graceful Aging Is About More Than Aesthetics
The better we take care of ourselves now, the better—and longer—we live.
It’s about increasing our healthspan: the number of years we feel youthful, energized, clear-headed, and truly well.
Of course, we all want to look good.
But when we focus on feeling good, looking our best becomes the natural byproduct.
Let’s dive in!
🔥 The Most Common Triggers of Inflammaging
These are some of the biggest culprits of inflammation that contribute to 'inflammaging'—or premature aging.
❌ Sugar and processed foods
❌ Refined flours and high-glycemic carbs
❌ Hydrogenated fats and inflammatory oils (including seed oils!)
❌ Food additives
❌ Alcohol
❌ Smoking and vaping
❌ Sedentary lifestyle
❌ Toxin exposure
🧠 How to Know If You’re Aging Faster Than You Think
You don’t need wrinkles to know something’s off.
These subtle—but powerful—signs may be your body’s way of signaling inflammation and accelerated aging:
⚡ Low energy and fatigue
😟 Anxiety, mood swings, and irritability
🌫️ Brain fog and trouble focusing
🌙 Sleep struggles
🔄 Hormonal imbalances
🔥 Skin breakouts and inflammation
⚖️ Unexplained weight gain
🦴 Joint stiffness and pain
💨 Bloating and digestive issues
These are not just “normal” signs of getting older—they’re body clues. And when we start listening, we can begin healing.
Eat to Age Well: Lowering Inflammation Through Everyday Food Choices
1. Focus on Balancing Blood Sugar
Quick spikes in blood sugar are often followed by sharp crashes—which can drive inflammation and leave you feeling drained.
To support steady energy and reduce inflammation, focus on meals built around vegetables, protein, and healthy fats, and minimize sugar, refined carbohydrates, and excess starches.
To avoid blood sugar spikes and crashes, limit simple carbs and always include fat, protein, and fiber in your meals and snacks to support stable energy and metabolism.
A few tips to prevent big blood sugar spikes…
Add a generous drizzle of olive oil to your potatoes & starches
Pair dates and fruit with nut butter
Combine leafy greens with your grains
Add a scoop of organic greek yogurt to your desert
Load your oatmeal with nuts and seeds
Balancing your blood sugar is key for preventing inflammation, balancing hormones, maintaining consistent energy, avoiding afternoon dips and protecting our bodies from chronic disease (most of which are driven by chronic inflammation & poor metabolic health!).
One of our favorite resources to learn more about balancing blood sugar is Glucose Goddess. Her book is amazing too!
2. Avoid inflammatory foods
Reduce your consumption or eliminate the following foods from your diet:
Refined carbohydrates (pizza, cakes, cookies, breads, pasta)
Sugar
Alcohol
Processed Foods
Food Additives or anything you wouldn’t eat on it’s own!
High-fructose corn syrup
Hydrogenated fats
If you need a refresher on what to look out for to avoid processed foods with suspicious ingredients, check out our guide to reading labels and decoding whether a food is truly healthy here!
3. Eat a nutrient-dense, anti-inflammatory, whole foods diet
Build your meals around anti-inflammatory, whole food ingredients that fight oxidative stress, support hormone balance, and protect your skin and cells from the inside out.
Focus on eating lots of:
🥑 Olive oil, avocado oil, coconut oil
🥜 Nuts and seeds (flax, chia, hemp, almonds, walnuts)
🐟 Fatty fish (salmon, sardines, tuna)
🥦 Cruciferous veggies (kale, broccoli, brussels sprouts)
🍎 Apples, berries, and colorful produce
🥩 Grass-fed meats and 🥚 pasture-raised eggs
🥬 Tons and tons of leafy greens
🫚 Ginger and turmeric
🍵 Green tea
🍫 75%+ dark chocolate
If you want to dive deeper, check out our anti-inflammatory grocery guide for skin health and our guide to eating a whole foods diet.
🫐 What You Can Start Doing This Week
🥦 Swap out processed foods for whole foods, and focus on eating a nutrient-dense, blood sugar-balancing diet. Start with just one swap we promise it will make a difference!
If you put brown sugar in your morning oatmeal, swap it for cinnamon and seeds.
If you add milk to your coffee, switch to a clean brand (use our guide to find a high-quality dairy or nut-based option!).
Swap your nightly treat for a whole food–based dark chocolate—we love this one!
Add flax seeds and chia seeds to your morning shake for extra fiber and omega-3 fatty acids.
Snack on a handful of organic berries.
🌿 Prioritize relaxing, calming activities like spending time in nature, meditating, journaling, coloring and simply sitting with yourself.
Here is a fun and cute coloring book.
We deep dove into how to feel your feelings if you’re looking for more practical tips.
😴 Aim for 7–9 hours of high-quality sleep each night.
We’ve shared this a million times but it’s worth another share. This magnesium body butter seriously works!
A cold dark room.
Limit screen time before bed and choose a book instead! I’m reading this and love it.
👯♀️ Connect with friends and your community! Studies show that loneliness is as dangerous for your health as smoking. Prioritize quality time with friends and family.
Plan a walk after work with a friend.
Invite a friend or co-worker to your next workout.
Call someone you haven’t talked to in a while the next time you’re driving.
🫧 Swap to non toxic cleaning and personal care products - Eliminate toxins as much as you can in your home and personal care products. We will deep dive into this in later Wellness Guides but will share a few of our favorite non toxic swaps here!
🍠 LFG-Approved Favorite Anti-Aging Recipes
Grapefruit Avocado Salad with Pepitas and Tahini Dressing
Healthy Green Goddess Chicken Salad with Crispy Chickpeas and Fresh Herb Dressing
Kale Salad with Tahini and Herb Dressing
Sheet Pan Greek Chicken and Chickpea Salad
Your energy, mood, and glow are all connected. And they start with how you fuel and care for your body today.
Here’s to feeling good — at every age.
Quick reminder- This newsletter is for informational and educational purposes only and is not intended as medical advice. I’m simply sharing my personal experience—please consult with your healthcare provider before making any changes to your health or wellness routine ❤️
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