As a Star Trek junkie for many years, I appreciate Spock’s mantra: “Live long and prosper.” And as a wellness coach for over 12 years, I believe it’s absolutely possible to live long and prosper—especially if you’re controlling your inflammaging.

So, what is inflammaging? It’s low-level inflammation that increases as you age. In other words, it’s getting old before your time. And I don’t know about you, but I don’t think that’s a good look!

But today, I want to dive deeper into the symptoms and causes of inflammation, plus review what you can do about it.

What Does Inflammaging Look Like?

A great example is people who smoke or drink heavily. Have you noticed how their skin often looks wrinkled and aged beyond their years? That’s inflammaging at work—it doesn’t just affect your appearance, but also your kidneys, lungs, and skin.

Now, we’re all going to age—there’s no stopping that. But if you’re like me, you want it to be gradual and in the fullness of time, not prematurely.

I remember reading a book a few years ago where the author included a graph on optimal lifespan. The graph showed a steady, high-quality health level across the years, all the way to about 85–90 years old. Then suddenly, it plummeted—like falling off a cliff. The point? We weren’t designed to spend 10–30 years of our lives in pain and disease.

We should be living a full, high-quality life—right up until it’s time to go. That’s my goal. That’s what I want for myself, for my family, and for you.

Possible Symptoms of Inflammaging

Now, symptoms vary from person to person, and having one doesn’t automatically mean inflammaging is the cause. But here are some common signs:

• Aches and pains – Ever notice how older folks sit around the table talking about their joint stiffness, muscle aches, and random pains? Many chalk it up to “just getting older,” but that’s not a given. It could be chronic inflammation, which means you can do something about it.
• Fatigue – If you constantly feel drained, always needing to sit down and rest, or if you struggle with insomnia, that could be a sign of chronic inflammation.
• Gut issues – If you’ve suddenly become sensitive to foods that never used to bother you, deal with bloating, constipation, diarrhea, or nausea, inflammation could be the culprit. (Personal note: I recently figured out my bloating was caused by not soaking my beans overnight—something my mom told me to do years ago!)
• Skin problems – Dry, irritated skin, rashes, premature wrinkles, and redness/swelling could be signs of low-grade inflammation.
• Mood swings – They used to call it “getting old and cranky,” but frequent irritability, anxiety, or depression could actually be linked to inflammation in the body.
• Cognitive decline – Memory struggles? Brain fog? It’s easy to assume it’s dementia or Alzheimer’s, but sometimes it’s dehydration, toxins, or even side effects from medications. Before jumping to conclusions, look at possible triggers you can control.
• Weakened immune system – If you seem to catch every bug going around, your immune system might not be functioning at its best, and inflammation could be part of the issue.

What’s Causing It?

Several lifestyle factors contribute to inflammaging:

• A weakened immune system (which can happen with age, but you can still support it!)
• Poor lifestyle choices – Smoking, alcohol, lack of sleep, and a poor diet all fuel inflammation.
• Environmental exposures – toxins and other factors that may be affecting your health. So, take a look at what’s happening in your surroundings and how it might be contributing to inflammation.
• Excess body fat – excess fat creates a toxic environment in your body, fueling low-grade inflammation.

What Can You Do?

If you missed the previous video, go back and check it out, but let’s review the key steps:

1. Eat Anti-Inflammatory Foods

• Load up on fruits, vegetables, omega-3s, and healthy fats. These help calm inflammation in your body.
• Avoid pro-inflammatory foods like ultra-processed snacks, refined sugars, and unhealthy fats—those just fan the flame.

2. Stay Hydrated

• Water helps flush toxins out. Aim for half your body weight in ounces of water daily.

3. Exercise Regularly

• Stop talking about what you used to do and start moving now. Even if it’s just walking or isometric exercises—do something.

4.Prioritize Sleep

• Your body and brain repair themselves during sleep. Most people need 7–9 hours!

5. Manage Stress

• You can’t eliminate stress, but you can manage it. Take breaks throughout the day, practice deep breathing, prayer, meditation—whatever helps you reset.

6. Consider Supplements

• If you’re low on vitamin D, B vitamins, or omega-3s, talk to your doctor about adding supplements.

If you’re noticing signs of inflammaging, take action. Don’t just talk about it—do something about it! Address the root cause, make small changes, and give your body what it needs to thrive.

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