Many older adults describe a familiar pattern: joints feel stiff in the morning, muscles ache after mild activity and recovery takes longer than it once did. While these symptoms are often attributed to “just ageing,” science tells a more precise story.
Inflammation plays a central role in many common aches experienced in later life. As the body ages, inflammatory processes change in subtle but important ways. Understanding the connection between inflammation and aging helps explain why discomfort becomes more frequent and persistent.
When we understand the biology, we can manage it more effectively.
What Is Inflammation?
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Inflammation is the body’s natural defence mechanism. When tissues are injured or infected, the immune system triggers a response that increases blood flow and mobilises protective cells. This process supports healing.
In younger individuals, inflammation rises temporarily and then resolves. In older adults, however, inflammation may remain at low levels for extended periods, even without clear injury.
This phenomenon is often referred to as chronic low-grade inflammation.
Why Inflammation Increases With Age
Ageing immune systems do not regulate inflammatory responses as efficiently as they once did. Over time, cellular damage accumulates. The immune system reacts to this damage, producing inflammatory chemicals even when no acute threat exists.
Lifestyle factors such as reduced physical activity, poor sleep, stress and certain chronic conditions further contribute to persistent inflammation.
This ongoing internal activation places strain on joints, muscles and tissues.
The Impact on Joints and Muscles
Inflammation contributes directly to stiffness and discomfort in common conditions such as osteoarthritis. When inflammatory chemicals accumulate in joint spaces, they irritate surrounding tissues.
Muscle recovery also slows under inflammatory stress. Minor strains may feel more significant, and fatigue becomes more noticeable.
The table below summarises how inflammation affects different body systems in older adults.
| Body System | Effect of Chronic Inflammation | Resulting Symptom |
|---|---|---|
| Joints | Irritation of cartilage and lining | Stiffness and swelling |
| Muscles | Delayed recovery | Persistent soreness |
| Nervous system | Increased pain sensitivity | Amplified discomfort |
| Cardiovascular system | Vascular strain | Fatigue and reduced endurance |
Inflammation does not target one area alone; it affects the body systemically.
The Link Between Inflammation and Chronic Pain
Persistent inflammation alters nerve signalling. Pain receptors become more sensitive, lowering the threshold for discomfort. This can make everyday movements feel more painful than they would in younger years.
Sleep disruption further intensifies inflammation, creating a cycle of fatigue and soreness.
Left unmanaged, this process can contribute to reduced mobility and increased fall risk.
Can Inflammation Be Reduced?
While ageing cannot be reversed, inflammatory load can often be moderated.
Regular gentle exercise improves circulation and regulates immune function. Balanced nutrition rich in omega-3 fatty acids, vegetables and whole foods supports anti-inflammatory pathways. Adequate sleep and stress management also reduce inflammatory markers.
Medication may be necessary in some cases, but long-term reliance without addressing lifestyle contributors may not fully resolve symptoms. A comprehensive approach offers better long-term outcomes.
When Inflammation Signals a Bigger Issue
Although low-grade inflammation is common with age, sudden increases in pain, swelling or systemic symptoms such as fever may indicate infection or inflammatory disease.
If joint pain appears rapidly or is accompanied by fatigue and weakness, medical evaluation is essential. Monitoring changes prevents complications.
FAQ: Inflammation and Aging
Is inflammation a normal part of ageing?
Low-grade inflammation increases with age, but excessive inflammation requires management.
Why do joints feel stiff in the morning?
Inflammatory chemicals accumulate overnight, increasing stiffness.
Can diet reduce inflammation?
Yes. Anti-inflammatory foods can support immune regulation.
Does exercise worsen inflammation?
Moderate, regular activity generally reduces inflammatory markers.
When should medical advice be sought?
If pain becomes severe, sudden or accompanied by swelling or systemic symptoms.
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