New scientific understanding is shifting the narrative on chronic inflammation, a key driver of serious illnesses like heart disease and cancer. While long considered an unavoidable hallmark of ageing, emerging evidence suggests our daily habits and environment play a far greater role than previously thought.
The Inflammation Puzzle: Not Just About Age
Inflammation is a natural and vital part of the body's immune defence, explains Dr Owen Kavanagh, a senior biomedical sciences lecturer and immunology specialist. It's the innate system's rapid response to threats like pathogens, helping to heal wounds and fight infections.
However, problems arise when this protective mechanism becomes persistent. "Low-grade inflammation is the perfect example of that going wrong," Dr Kavanagh states. This chronic state, where the body's defences are constantly, mildly activated, can damage tissues and organs over time.
Groundbreaking research published in Nature Aging in 2025 challenged the assumption that rising inflammation is an inevitable part of growing older. The study compared populations in industrial societies like Singapore and Italy with non-industrial indigenous communities in the Amazon and Malaysian forests.
"In the non-industrial groups, they didn't see inflammaging or the connection with disease," Dr Kavanagh notes. This pivotal finding indicates that lifestyle and environmental factors may be critically important in determining our inflammation levels and associated disease risk as we age.
Four Free, Actionable Strategies to Combat Inflammation
While genetics and some environmental factors are beyond our control, Dr Kavanagh emphasises that powerful, natural interventions are within reach. He outlines four key, cost-free approaches to help reduce unwanted inflammation.
1. Embrace Regular Movement
"The clearest example is regular exercise – even moderate exercise," says Dr Kavanagh. Physical activity releases chemicals that actively reduce inflammation while strengthening the immune system and the body's overall resilience.
He suggests simple steps like a short walk after eating to aid digestion. Research supports this timing; a study in the International Journal of General Medicine found a 30-minute walk immediately after a meal could be more effective for weight management than waiting an hour, partly due to better blood sugar regulation.
2. Nourish Your Body and Gut
Diet is a major lever for influencing inflammation. Dr Kavanagh advises reducing ultra-processed foods (UPFs), which the body can recognise as foreign threats, triggering an inflammatory response in the gut.
Instead, focus on whole, nutritious foods. Crucially, he highlights the importance of gut microbiome diversity. A rich and varied gut ecosystem is linked to better health outcomes. To cultivate it:
- Aim for colourful plates filled with a variety of plant-based foods.
- Include probiotics (e.g., yoghurt, kefir) and prebiotics (e.g., garlic, onions, leeks, beans).
- Consider immune-supporting foods like selenium-rich nuts and ginger.
3. Get Your Dose of 'Vitamin O' (Open Air)
Dr Kavanagh prescribes "Vitamin O" – time outdoors in clean, open air. This helps reduce exposure to urban pollutants, which are linked to increased inflammation and higher rates of conditions like Alzheimer's. Sunlight exposure also boosts vitamin D, which has anti-inflammatory properties.
He also points to an intriguing finding from the Nature Aging study: higher parasite rates in non-industrial groups. "I'm a big proponent of getting your kids out and getting them dirty," he says, advocating for early-life immune system training through exposure to diverse microbes in natural environments.
4. Rethink Bad Habits
Established detrimental habits are significant inflammation triggers. Chronic stress, smoking, and excessive alcohol consumption all promote inflammatory pathways.
Professor David Nutt, a leading neuropsychopharmacologist, explains that the fatigue and low mood from infections like colds or COVID-19 are inflammation-driven. "Alcohol produces the same kind of inflammation in the brain," he adds, noting that part of a hangover is due to alcohol's toxic effects causing neuroinflammation. Cutting back on alcohol can directly reduce this burden.
A New Path Forward for Long-Term Health
The latest science offers a empowering perspective: chronic inflammation may not be an inescapable fate of ageing. While Dr Kavanagh acknowledges the complexity of factors at play—from pollution and genetics to diet—the research opens a door to proactive health management.
"This study opens a door to new thinking, and now we need to walk through that door and expand the studies to get more conclusive answers," he says. In the meantime, integrating these four evidence-based lifestyle strategies presents a practical and potent way to combat inflammation, lower the risk of non-communicable diseases, and promote lifelong wellness.
