How to Lower Inflammation Fast: A Science-Backed Guide for Long-Term Aging

Most people think of inflammation as something that happens after a fall or a flu, then disappears. But a quieter, low-grade version runs in the background for years, driving what scientists call inflammaging: chronic inflammation that accumulates silently and accelerates the aging process itself. It's one of the 12 recognised hallmarks of aging, and it doesn't just sit alongside the others — it amplifies them. The encouraging part is that, unlike your chronological age, this kind of inflammation responds to how you live, which means it's something you can actively work to reduce.

Want the full picture of how inflammaging quietly drives biological age? Read Chronic Inflammation & Inflammaging: The Hidden Driver of How You Age.

The cellular toll of persistent inflammation 

Short bursts of inflammation are protective, clearing out damaged cells and pathogens before switching off. The problem is when that switch never fully flips back, when inflammatory signalling stays elevated for months or years without an obvious injury or illness to explain it.

Left unchecked, this steady drip of inflammatory activity feeds into several other hallmarks of aging at once: it disrupts how efficiently cells communicate with each other, adds strain to the mitochondria that generate cellular energy, and contributes to the build-up of senescent cells that no longer function properly but refuse to die off. Rather than a single injury healing, it's a slow, systemic erosion that's easy to miss until it shows up as a measurable shift in biological age. 

The symptoms are often just as easy to dismiss, since they build gradually and get written off as ordinary aging:

• Skin changes

• Frequent infections

• Chronic fatigue

• Muscle and joint pain

• Weight gain or loss

• Metabolic health imbalances, e.g. raised blood glucose

• Chronic abdominal pain and indigestion

• Mouth sores

• Insomnia

• Frequent mood swings and poor emotional well-being

The science of longevity: inflammation and cellular senescence 

Of the 12 hallmarks of aging, chronic inflammation is often described as a convergence point — it both feeds and is fed by the others, particularly cellular senescence, the process by which cells stop dividing but linger in tissue, releasing inflammatory signals that damage nearby healthy cells.

This is where a newer area of longevity science comes in: senolytics and senomorphics, compounds researched for their ability to help clear senescent cells or dampen the inflammatory signals they release. Quercetin, a plant compound already found in apples, onions and berries, has documented senolytic activity, while related polyphenols have shown senomorphic effects that calm senescence-driven inflammation. This research is still developing, but it points to why the everyday choices below matter more than they might seem: they're working on the same biological pathways that longevity researchers are now targeting directly.

"The low-grade chronic inflammation that happens all around the body, all the time, is consuming a huge amount of energy. At the same time, it's leaving microscopic scars of damage that get repaired, which then promotes more inflammation. It's actually a vicious circle which leads to aging."

— Prof. Gordan Lauc, Co-Founder and Chief Scientific Officer, GlycanAge; Professor of Biochemistry and Molecular Biology, University of Zagreb

Why small changes add up to long-term results 

Reducing inflammation isn't a single event, it's a compound interest. A better night's sleep or one inflammation-friendly meal won't reverse years of cellular wear on its own, but each one shifts the immune system slightly further out of overdrive. Stacked consistently, these small, fast actions become the long-term input that slows inflammaging and, over time, shows up as a lower biological age rather than just a better mood or fewer aches.

"Lifestyle choices influence the way we age, how we age, and when we die."

— Dr. Peter Joshi, Chief Scientific Officer, Humanity Health; Centre for Global Health Research, Usher Institute, University of Edinburgh

The strategies below work exactly this way: immediate enough to start noticing a difference, but only genuinely effective when repeated as habits rather than one-off fixes.

Prioritise sleep

Consistent, good-quality sleep is the cornerstone of a healthy immune system. Routinely getting too little sleep sends it into overdrive, increasing inflammation and slowing healing, according to a 2020 study published in Frontiers in Neurology.

The CDC recommends seven to nine hours of sleep a night. Quality matters as much as quantity: go to bed and wake up at the same time each day, and avoid bright lights and screens for at least an hour before bed, as they disrupt your natural sleep-wake cycle.

Eat anti-inflammatory foods 

A predominantly plant-based diet rich in fibre and antioxidants is key to reducing inflammation. One 2021 study found that polyphenols, found in a wide range of colourful fruits and vegetables, have anti-inflammatory properties. Omega-3 fatty acids (EPA and DHA), found mainly in fatty fish, help tame inflammation too — a 2018 study found that people who consumed salmon or omega-3 supplements had lower systemic inflammation.

Anti-inflammatory herbs and spices add an extra boost: a 2018 study confirmed that garlic, ginger, turmeric, rosemary, black pepper, cinnamon and fenugreek can reduce the risk of inflammatory diseases, including heart disease, lung disease, cancer and degenerative brain conditions.

Eating a variety of colourful, mainly plant-based foods ensures you get the full range of nutrients needed for optimal immune function. Aim for at least three different colours of fruit and vegetables daily, and two to three portions of fatty fish per week.

Such foods include:

• Spinach, broccoli and berries

• Avocados, peppers and oranges

• Apples, bananas and lemons

• Nuts, seeds, beans and legumes

• Tomatoes and sweet potatoes

• Salmon, tuna and mackerel

• Olive oil, green tea and dark chocolate

• Garlic, ginger, turmeric and cinnamon

Avoid processed foods

Reducing inflammation is a two-way process. Loading up on antioxidant-rich foods matters, but if you're not also cutting pro-inflammatory foods, you're adding fuel to the fire.

Much of the modern diet is highly processed and low in nutrition, and linked to high inflammation. These foods are typically high in sugar, salt, hydrogenated fats and simple carbohydrates, and include:

• Potato chips and fast food

• White bread, rice and pasta

• Cookies, cakes, biscuits, chocolates, cereals and sweets

• Fried foods

• Frozen and packaged meals

• Sweetened beverages, i.e. fizzy drinks, concentrated juices, energy drinks

• Processed meats, i.e. ham, bacon, sausages

• Foods containing preservatives, artificial sweeteners, dyes and flavour enhancers

• Trans fats, i.e. margarine

It's normal to enjoy these occasionally, but a well-balanced diet should be built on minimally processed foods.

Try fasting

Timing matters as much as content. A 2012 study found intermittent fasting reduces pro-inflammatory molecules, supports heart and brain health, improves fat burning, and lowers diabetes and cancer risk.

Intermittent fasting extends the gap between your last and next meal, so you eat only within a set window. The length is flexible — you might start with a 12-hour fast and build up to 14, 16 or 18 hours, or try eating one meal a day a few times a week.

Fasting works well for many people, but its long-term effects aren't fully understood, so it's worth checking what suits your body.

Support your gut

The gut is central to immune health. A healthy balance of good and bad bacteria (the microbiome) is essential for gut integrity and for keeping inflammatory triggers out.

Poor sleep, stress and a diet high in processed food can all disrupt this balance, making it harder for the body to absorb nutrients and fight disease.

You can replenish good bacteria directly with prebiotics and probiotics. Prebiotics, a type of dietary fiber, are found in garlic, onions, asparagus, bananas, oats and flaxseeds. Probiotics are live bacteria found in fermented foods such as kimchi, yoghurt, sauerkraut, miso and kombucha.

Reduce stress

Some stress is inevitable, but chronic stress can seriously affect your health, so it's worth minimising it or building tools to manage it.

Constant cortisol circulation weakens the immune system and suppresses its ability to fight inflammation. A 2017 review found that stress activates an inflammatory response throughout the brain and body, worsening disease progression.

"I can see clearly that emotional stress can elevate your GlycanAge. It's a signal to reflect on and ask what you can change, because it's impacting your health. The results show me that, and it excites me to act."

— Dr. Nick Engerer, Founder of A Longer Life

Techniques that help include walking in nature, yoga, mindfulness meditation, deep breathing, spending time with loved ones, therapy, or a hobby you enjoy. These don't just provide mental relief, they also support anti-inflammatory processes in the body.

Move your body

High-intensity workouts aren't the only option. Even 20 minutes of daily brisk walking or jogging can reduce inflammatory blood markers, according to a 2017 study. Movement activates the sympathetic nervous system, increasing circulating oxygen and blood flow and helping flush out inflammatory toxins.

Whether you prefer weight lifting, resistance training, swimming, running or cycling, consistency is what strengthens your immune system.

Guidelines recommend 30 minutes of activity a day, five days a week, though the right amount depends on your fitness level. If you're just starting out, build up gradually rather than aiming for the full amount straight away.

Limit alcohol

Alcohol causes toxic metabolites to accumulate and circulate to organs, contributing to inflammation in the liver and heart. It can also disrupt the central nervous system, which helps regulate immune response.

That said, moderate consumption of some alcohol, like red wine, may have anti-inflammatory effects due to its antioxidants, though it's easy to cross from a beneficial amount into an excessive one.

If cutting out alcohol entirely isn't for you, CDC guidelines recommend no more than two drinks a day for men and one for women.

Quit smoking

The health risks of smoking are well documented. High inflammation from smoking is linked to cancers, heart disease, lung disease, bronchitis and emphysema.

Quitting reduces inflammatory biomarkers tied to these diseases, lowering your risk of cancer and heart attack, while pulse rate, lung function, oxygen circulation and blood pressure start improving within weeks.

If you're struggling to quit, speak with your doctor about a cessation plan, or use a support group or app to track progress and stay motivated.

Consider anti-inflammatory supplements

Supplements can help prevent deficiencies and support inflammation reduction, but they don't replace a healthy diet and lifestyle. Aim to get most nutrients from food, and consider supplementing where a specific nutrient is low.

Useful options include:

• Vitamin D — has confirmed anti-inflammatory properties, yet roughly half the population is deficient, with strong evidence supporting correction of that deficiency

• Omega-3 fish oil — the DHA and EPA content has been linked in some studies to better heart, blood vessel and brain health

• Bromelain — an enzyme mixture from pineapples, thought to help defend against inflammation from infection or injury and support pain reduction

• NMN — a precursor to NAD+, with animal data suggesting benefits for healthspan and inflammation via reduced oxidative stress, though human research is still early

• Quercetin and resveratrol — the same polyphenols linked to senolytic and senomorphic activity above, though evidence in humans is still developing

Drink plenty of water

Around 60% of the body is water, so proper hydration is essential for it to function well. Water helps flush out toxins and irritants that contribute to inflammation. A 2019 review in JCI Insight linked poor hydration to higher inflammation markers and conditions including dementia, heart failure and lung disease.

Daily water needs vary by body weight, activity level and climate. As a general guide, the National Academy of Medicine suggests 13 cups for men and nine for women (roughly eight ounces per cup). Eating water-rich fruits and vegetables also helps keep you hydrated.

Measure what's driving your inflammation with GlycanAge 

Chronic inflammation builds up from slow, accumulated damage that over-activates the immune system, and as one of the hallmarks of aging, it accelerates the others alongside it. The GlycanAge biological age test measures the underlying immune and inflammatory activity driving that process, often years before symptoms appear.

The extent of chronic inflammation in your system is closely tied to lifestyle. GlycanAge measures that inflammation to determine your biological age, the true age of your cells, tissues and organs, giving you the information to make changes that support healthier aging over time.

A single test is a good starting point if you want to discover your current biological age. Testing again lets you see how your biological age has responded to lifestyle changes, while a custom plan suits those focused on long-term optimisation.

Affordable payment plans are available with every package, along with a complimentary 1-to-1 consultation with a scientist or qualified healthcare professional to help you understand your results and build a personalized action plan.

If you're ready to take control of your health, order your GlycanAge biological age test today.

External sources

• https://pubmed.ncbi.nlm.nih.gov/36599349/ — López-Otín C, Blasco MA, Partridge L, Serrano M, Kroemer G. Hallmarks of aging: an expanding universe. Cell. 2023;186(2):243-278. 

• https://www.nature.com/articles/s41514-023-00134-0 — Henderson JD, Quigley SNZ, Chachra SS, Conlon N, Ford D. The use of a systems approach to increase NAD+ in human participants. NPJ Aging. 2024;10(1):7. 

• https://www.frontiersin.org/articles/10.3389/fneur.2020.01042/full — Dzierzewski JM, Donovan EK, Kay DB, Sannes TS, Bradbrook KE. Sleep inconsistency and markers of inflammation. Front Neurol. 2020;11:1042. 

• https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html — Centers for Disease Control and Prevention. How much sleep do I need? 

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8180580/ — Ray SK, Mukherjee S. Evolving interplay between dietary polyphenols and gut microbiota — an emerging importance in healthcare. Front Nutr. 2021;8:634944. 

• https://pubmed.ncbi.nlm.nih.gov/30276144/ — Foroughinia F, Movahed Nouri B, Kojuri J, Ostovan MA. Impact of omega-3 supplementation on high sensitive C-reactive protein level. Adv Pharm Bull. 2018;8(3):471-478. 

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5785894/ — Kunnumakkara AB, Sailo BL, Banik K, Harsha C, Prasad S, Gupta SC, et al. Chronic diseases, inflammation, and spices: how are they linked? J Transl Med. 2018;16:14. 

• https://pubmed.ncbi.nlm.nih.gov/23244540/ — Faris MA, Kacimi S, Al-Kurd RA, Fararjeh MA, Bustanji YK, Mohammad MK, et al. Intermittent fasting during Ramadan attenuates proinflammatory cytokines. Nutr Res. 2012;32(12):947-955. 

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5476783/ — Liu YZ, Wang YX, Jiang CL. Inflammation: the common pathway of stress-related diseases. Front Hum Neurosci. 2017;11:316. 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC6555138/ — Dimitrov S, Hulteng E, Hong S. Inflammation and exercise: inhibition of monocytic intracellular TNF production. Brain Behav Immun. 2017;61:60-68. 

• https://www.cdc.gov/alcohol/about-alcohol-use/moderate-alcohol-use.html — Centers for Disease Control and Prevention. About moderate alcohol use. 

• https://nutritionsource.hsph.harvard.edu/water/ — National Academies of Sciences, Engineering, and Medicine (Institute of Medicine). Dietary reference intakes for water, potassium, sodium, chloride, and sulfate. Washington (DC): National Academies Press; 2005. 

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6777918/ — Allen MD, Springer DA, Burg MB, Boehm M, Dmitrieva NI. Suboptimal hydration remodels metabolism, promotes degenerative diseases, and shortens life. JCI Insight. 2019;4(17):e130949. 

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10306176/ — Laird E, O'Halloran AM, Molloy AM, Healy M, Bourke N, Kenny RA. Vitamin D status and associations with inflammation in older adults. PLOS ONE. 2023;18(6):e0287169. 

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4535672/ — Urruticoechea-Arana A, Martín-Martínez MA, Castañeda S, Sanchez Piedra CA, González-Juanatey C, Llorca J, et al. Vitamin D deficiency in chronic inflammatory rheumatic diseases: results of the cardiovascular in rheumatology (CARMA) study. Arthritis Res Ther. 2015;17:211.