Inflammation and Aging: What Older Adults Need to Know (and Do!)

Written by Jackie Paunil, Creator of the Young Heart Yoga App, E-RYT, RPYT, CHC, MFA

Empowering older adults to move, breathe, and thrive with grace and vitality.

Inflammation:

It sounds like something you might get from stepping on a LEGO. But in truth, it’s one of the most important—and misunderstood—biological processes in our bodies. For older adults, understanding inflammation is essential to supporting longevity, mobility, and overall wellness. So let’s break it down, without the medical jargon (and with a touch of humor and a lot of science).

What is Inflammation, Anyway?

Inflammation is the body’s natural response to injury, infection, or irritants. Think of it as your body's built-in fire alarm. When it goes off, your immune system sends in the first responders—white blood cells—to protect and heal the affected area.

There are two main types:

• Acute inflammation – This is the helpful kind. It kicks in quickly (say, when you bump your knee) and then backs off.

  
  

• Chronic inflammation – This lingers, often silently, and is linked to many age-related diseases like arthritis, heart disease, diabetes, and even cognitive decline (Furman et al., 2019).

  
  

External vs. Internal Inflammation

External inflammation is visible—you’ll see redness, swelling, maybe even feel heat and pain.

Internal inflammation, however, is sneakier. It simmers under the surface, often undetected, but can quietly wear down your body’s tissues over time.

What Causes Chronic Inflammation in Older Adults?

Aging itself is a factor (a phenomenon called inflammaging), where low-level inflammation increases with age (Franceschi et al., 2018). But other culprits include:

• A sedentary lifestyle

• Poor diet (yes, those ultra-processed snacks)

• Chronic stress

• Sleep deprivation

• Environmental toxins

  
  

How Food Fuels the Fire (or Puts It Out)

Highly processed foods, sugar, trans fats, and too much alcohol can worsen inflammation. On the flip side, anti-inflammatory foods—think leafy greens, berries, fatty fish, turmeric, olive oil—can calm the storm inside.

A Mediterranean-style diet has been shown to reduce inflammation markers in older adults and may help prevent chronic conditions (Estruch et al., 2018).

Yoga and Movement: The Gentle Way to Cool the Flames

Here’s where it gets exciting. Movement—especially gentle, mindful movement like yoga—has been shown to reduce inflammation markers and improve mobility, flexibility, and mental well-being in older adults. In fact, a 2020 review found that regular yoga practice significantly reduced inflammatory cytokines, especially interleukin-6 (IL-6), which plays a big role in chronic inflammation (Haider et al., 2020).

Yoga doesn’t just stretch your muscles—it supports your nervous system, promotes circulation, and calms the mind, which in turn helps reduce inflammation. Not to mention, it’s a low-impact way to build strength and improve joint function.

Let’s Wrap It Up

Chronic inflammation isn’t inevitable. Through smart food choices, regular movement, stress management, and maybe a bit of laughter, you can turn down the heat. Remember: small, sustainable shifts in your daily routine can add up to big changes in how you feel.

Want a gentle nudge to help get moving? Download the Young Heart Yoga App today for accessible yoga and movement practices specifically designed for older adults. Your joints—and your immune system—will thank you.

About the Author

Jackie Paunil is a published author, wellness advocate, and creator of the Young Heart Yoga App, designed for active and older adults seeking balance, vitality, and mindfulness. With certifications including E-RYT, RPYT, CHC, and an MFA, Jackie combines her extensive training and life experience to inspire others to live with purpose and wellness.

Residing on a ranch in Casa Grande, Arizona, Jackie leads an organic lifestyle surrounded by animals she adores. She is a devoted wife, mother, proud “GiGi” to her grandchildren, and a world traveler who has explored the depths as a master scuba diver. Her in-person yoga and meditation classes, alongside her app, reflect her passion for helping others thrive. Jackie's teaching philosophy is grounded in her own holistic practices, empowering students to embrace sustainable, joyful movement and mindfulness for a more vibrant life.

---

References

• Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., ... & Martínez-González, M. A. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. The New England Journal of Medicine, 378(25), e34. https://doi.org/10.1056/NEJMoa1800389

• Franceschi, C., Garagnani, P., Parini, P., Giuliani, C., & Santoro, A. (2018). Inflammaging: a new immune–metabolic viewpoint for age-related diseases. Nature Reviews Endocrinology, 14(10), 576–590. https://doi.org/10.1038/s41574-018-0059-4

• Furman, D., Campisi, J., Verdin, E., Carrera-Bastos, P., Targ, S., Franceschi, C., ... & Slavich, G. M. (2019). Chronic inflammation in the etiology of disease across the life span. Nature Medicine, 25(12), 1822–1832. https://doi.org/10.1038/s41591-019-0675-0

• Haider, T., Sharma, M., & Branscum, P. (2020). Yoga as an alternative and complementary treatment for inflammation: A systematic review. Journal of Evidence-Based Integrative Medicine, 25, 2515690X20971133. https://doi.org/10.1177/2515690X20971133