Understanding Inflammatory Aging: Six Effective Strategies for Healthy Aging

As we age, our bodies undergo many changes. Are you experiencing inflammatory aging? This concept may not be well known to everyone. It is not a buzzword nowadays, but a real and vital health issue that has a profound impact on the aging process of the human body.

As the aging population becomes increasingly serious, it has become particularly critical and urgent to understand the mechanisms of human aging and how to stay healthy and rejuvenated. According to the World Health Organization (WHO), by 2030, one-sixth of the world's population will be over 60 years old, and by 2050, the global population aged 60 and above will double to 2.1 billion[i]. According to data from the National Bureau of Statistics, the number of people aged 60 and above in my country is currently close to 300 million[ii], and it is expected that this number will exceed 400 million around 2035, and the whole society will enter a stage of severe aging[iii].

Experts give an in-depth analysis of what inflammatory aging is

Gina Koay, honorary pharmacist from the Asian Pharmaceutical Society, gave an in-depth explanation of the concept of "inflammatory aging": "Inflammatory aging refers to a chronic low-grade inflammatory state that gradually appears with aging. Unlike acute inflammation, which is a short-term protective response to injury or infection, inflammatory aging is a persistent, long-term condition with no obvious triggers. As the years go by, this low-level inflammatory response will gradually accumulate, leading to a series of health problems closely related to age."

What causes inflammatory aging?

Ms. Guo pointed out that inflammatory aging is generally believed to be caused by the gradual decline of the immune system with age, which leads to the continuous accumulation of inflammatory markers in the body. In addition, multiple adverse factors such as unhealthy eating habits, long-term mental stress, lack of physical activity, and exposure to toxins in the environment may aggravate inflammatory aging, thereby significantly accelerating the overall aging process of the human body.

In addition to the influence of lifestyle habits, studies have shown that the level of reduced coenzyme Q10 (Ubiquinol) produced naturally by the human body gradually decreases from about the age of 20, and this trend plays a pivotal role in the natural aging process of the human body [iv]. As a key line of defense against antioxidant stress, the decline in reduced coenzyme Q10 levels may exacerbate the inflammatory response that increases with age. Therefore, science has confirmed that supplementing with the antioxidant reduced coenzyme Q10 can help slow the process of inflammatory aging and promote healthy aging.

What are the body's defense mechanisms against inflammatory aging?

The human body has a sophisticated and complex internal defense system designed to resist inflammatory aging. Among them, the role of powerful antioxidants is particularly critical and is the core force in resisting aging. Inflammation often increases with age or when we face multiple exogenous challenges such as stress, pollution, poor diet and natural aging.

In the human body's defense system, reduced coenzyme Q10, as a key endogenous antioxidant naturally present in the human body, can not only provide energy for the human body, but also effectively reduce the inflammatory response closely related to inflammatory aging, and provide strong support for anti-oxidative stress. As one of the most powerful endogenous fat-soluble antioxidants, reduced coenzyme Q10 can actively resist the damage to cells caused by oxidation and free radicals, maintain mitochondrial health, thereby reducing inflammation, promoting cardiovascular health, improving cognitive ability, enhancing energy levels, ensuring fertility, and maintaining optimal health. As we age, the level of reduced coenzyme Q10 in the human body will gradually decrease, so external supplementation may be needed to provide necessary support.

How to actively deal with inflammatory aging?

The good news is that while we can’t stop the passage of time, we can take steps to combat inflammatory aging and promote a healthier aging process. Here are some tips from experts to help us stay ahead in this battle against aging:

1. Choose anti-inflammatory foods

A healthy diet is the first line of defense against inflammatory aging. We should prioritize nutrient-rich whole foods to help reduce the body's inflammatory response, such as green leafy vegetables, berries, fatty fish (such as salmon and sardines), nuts and seeds. In addition, spices such as turmeric and ginger also have natural anti-inflammatory properties and can be added to the daily diet in moderation.

2. Stay physically active

Regular exercise is a powerful weapon against chronic inflammation. Whether it is a relaxing walk, a soothing swim, gentle yoga, or moderate strength training, keeping your body active can effectively regulate the immune system and reduce inflammation levels, thereby improving overall health. It is recommended to exercise moderately most days of the week for at least 30 minutes each time. In addition, supplementing with reduced coenzyme Q10 can also help increase the body's energy level, maintain a better balance, and effectively reduce fatigue.

3. Manage stress effectively

Managing stress is never easy, but it is crucial to find a way to relieve stress that works for you. Long-term stress can lead to increased levels of inflammatory markers in the body, which in turn exacerbates inflammatory aging. It is recommended to add stress-relief exercises such as mindfulness, meditation, deep breathing exercises, or simply immersing yourself in nature, which are extremely effective ways to relieve stress.

4. Get enough sleep

Sleep is an indispensable natural repair mechanism for the body and is essential for anti-inflammation. To ensure that the body is adequately rested and repaired, it is recommended to get 7 to 9 hours of sleep every night. At the same time, it is also important to develop a bedtime habit that helps relax the body and mind, such as dimming the lights in the room, listening to soothing music, or enjoying a warm and cozy bath, which can help you enter a deep sleep faster and prepare for the next day's full vitality.

5. Stay hydrated

Staying hydrated is key to keeping your body functioning at its best. Drinking enough water not only helps flush out toxins from your body, but also keeps your joints flexible and lubricated, and boosts your immune system's ability to fight inflammation.

6. Dietary support to combat inflammatory aging

A healthy and balanced diet is an important cornerstone for maintaining good health and resisting inflammatory aging. Incorporating natural anti-inflammatory ingredients such as Ashwaghanda and reduced coenzyme Q10 into your daily diet can further enhance the body's anti-inflammatory ability.

Recently, a 2024 study published in the Journal of Applied Sciences showed that the endogenous antioxidant reduced coenzyme Q10 may play a key role in reducing systemic inflammation. The study showed that the level of reduced coenzyme Q10 was negatively correlated with the level of interleukin 4 (IL-4), a marker of systemic inflammation, which confirms that the increase of reduced coenzyme Q10 levels may help reduce the inflammatory response.

While inflammatory aging may be a natural part of the aging process, it is by no means the sole determinant of how the body ages. By proactively adjusting our lifestyles, we can minimize its negative effects, promote healthy aging, and ensure that we remain energetic and strong in the days ahead. The key is to take the initiative and develop a series of good habits that nourish the body from the inside out, so that health and vitality become the norm in our lives.

Always read product labels carefully and follow directions for use carefully. Before deciding to use reduced coenzyme Q10, always consult a healthcare professional to ensure it is appropriate for your personal health needs and condition.

[i] https://www.who.int/news-room/fact-sheets/detail/ageing-and-health

[ii] https://www.gov.cn/lianbo/bumen/202410/content_6979487.htm

[iii] http://www.nhc.gov.cn/xcs/s3574/202209/ee4dc20368b440a49d270a228f5b0ac1.shtml

[iv] Wada H, et al. Redox status of coenzyme Q10 is associated with chronological age. JAGS. 2007;55: 1141-1142.