One of the biggest threats to longevity isn’t dramatic or obvious. It doesn’t announce itself. It simmers quietly in the background — and for a surprising number of adults, it’s already there.
Nearly 35% of American adults are living with systemic inflammation. That matters because chronic inflammation isn’t just a symptom, “it’s a core driver of aging,” says Lifeforce Clinician Sherri Whitaker, APRN, IFMCP. “Inflammation damages mitochondria, injures tissues, disrupts metabolic and hormone function, and contributes to nearly every major chronic disease.” In fact, inflammation has been shown to play a key role in cardiovascular disease, type 2 diabetes, certain cancers, and neurodegenerative diseases like Alzheimer’s.
So if inflammation is fueling disease, the more useful question becomes: what’s fueling inflammation? Our experts break down the most common (and often overlooked) causes — and what actually works to reverse them.
Acute vs. Chronic Inflammation
Inflammation isn’t inherently bad — it’s essential. The issue is when your body forgets how to turn it off. “Acute inflammation is your body's emergency response team. When you're injured or sick, your immune system sends out inflammatory cells and proteins to the site of the problem. This response is essential for healing and protection," says Lifeforce Clinician Johanna Lancaster, FMNP.
“However, chronic inflammation occurs when this response lingers, keeping your body in a constant state of high alert even when there's no immediate danger,” explains Whitaker. “Over time, this relentless inflammatory state can start to damage healthy cells, tissues, and organs.”
Lancaster likens chronic inflammation to “biological friendly fire.” She explains, “The immune system's weapons — which are designed for short-term battles — are left firing continuously at a low level, eventually damaging the very tissues they are meant to protect.”
An Undercover Risk
If you’re expecting inflammation to feel obvious, you may be waiting a long time. “Chronic inflammation is frequently silent for years,” Whitaker says. “When symptoms do appear, they are usually subtle and nonspecific.”
This can look like persistent fatigue, brain fog or impaired cognition, weight gain or difficulty losing weight, joint or muscle aches, unexplained mood changes, sleep disturbances, mild digestive issues, or slower recovery from exercise or illness.
“Because these symptoms can be associated with many different conditions, it's important to pay attention to your body and consult with a healthcare professional if you're experiencing them persistently,” Lancaster says. “To get a clearer picture of what's happening inside your body, several blood tests can measure levels of inflammation.”
While there is no single test for inflammation, both experts agree that a combination of biomarkers can reveal inflammatory patterns. These biomarkers (tested in the Lifeforce Diagnostic) include High-Sensitivity C-Reactive Protein (hs-CRP), homocysteine, fasting insulin and glucose, triglycerides, and advanced cardiac markers like ferritin.
“These markers can help you and your healthcare provider understand your baseline and track progress as you make lifestyle changes,” Lancaster says.
5 Drivers of Inflammation — And What Actually Lowers Them
Genetics matter, but they’re rarely the main character. For most people, chronic inflammation is driven by everyday inputs — how you eat, move, sleep, manage stress, and recover. “Lifestyle remains the most powerful lever,” according to Whitaker.
The upside: That lever is in your hands. Address these five drivers, and inflammation becomes something you can actively lower — not just live with.
1. A Highly Processed Diet
Why it drives inflammation: Ultra-processed foods don’t just lack nutrients — they actively provoke your immune system. "Research shows that a diet high in processed foods, refined carbohydrates, unhealthy fats, and added sugars can trigger the release of inflammatory molecules called cytokines,” Lancaster explains. “Sugary drinks, processed meats, and fried foods are common culprits.”
Whitaker seconds this and adds that these foods may also damage the gut barrier. “When the gut barrier becomes permeable, often referred to as ‘leaky gut,’ bacteria and endotoxins can enter the bloodstream,” she explains. “This activates the immune system, raises inflammatory cytokines, and promotes insulin resistance. Over time, this cycle becomes a major driver of chronic inflammation and accelerated aging.”
How to optimize: Food can either keep inflammation switched on — or help turn it down. Both clinicians point to a Mediterranean-style pattern built around whole, minimally processed foods: vegetables, fruit, nuts, whole grains, and healthy fats.
Prioritize omega-3s from sources like salmon, walnuts, and flaxseeds; these fats have been shown to help manage inflammation. Fiber matters too — it’s been shown to reduce hs-CRP, a key marker of systemic inflammation. And yes, the basics still count: turmeric, ginger, and garlic earn their place in the pantry for a reason.
2. Low Activity Levels
Why it drives inflammation: A sedentary body creates the conditions for inflammation to stick around. “Inactivity increases visceral fat — fat around your organs — which is a major source of inflammatory signaling,” Whitaker says. “On the other hand, during exercise your muscle tissue releases anti-inflammatory proteins called myokines.”
How to optimize: The simple solution: get moving. Research shows that just 20 to 30 minutes of moderate exercise like a brisk walk can have immediate anti-inflammatory effects. Lancaster is also a fan of lower body movements like squats. “Squats activate large muscle groups, triggering the release of myokines, which help reduce systemic inflammation and oxidative stress,” she says. “They also lower visceral fat, improve glucose control, and reduce metabolic stress that perpetuates chronic inflammation.”
Ultimately, the most important thing is finding workouts you can stick with. Lancaster adds, “Consistency is key, so choose activities you enjoy, whether it’s swimming, cycling, yoga, or dancing.”
3. Chronic Stress
Why it drives inflammation: Stress is meant to be temporary. When it isn’t, the immune system pays the price. “Both physical and emotional stress can trigger the release of inflammatory cytokines,” Lancaster explains. “Chronic stress keeps your body in a prolonged ‘fight or flight’ mode, which can dysregulate your immune system and lead to persistent inflammation.”
How to optimize: The goal isn’t eliminating stress — it’s restoring recovery. Practices like meditation, breathwork, and yoga help regulate cortisol, the body’s primary stress hormone. In short bursts, cortisol is anti-inflammatory. When it stays elevated, the effect reverses.
Everyday inputs matter, too. “Being outdoors in nature, reducing your digital overload, and cultivating strong social connections also help counteract stress-driven inflammation,” says Whitaker.
4. Alcohol Consumption
Why it drives inflammation: Alcohol doesn’t just affect the liver. “Alcohol can disrupt the delicate balance of bacteria in your gut,” Lancaster warns. “This can damage the gut lining, allowing harmful substances to leak into the bloodstream and trigger a body-wide inflammatory response.”
How to optimize: Lancaster suggests drinking in moderation and, when you do consume alcohol, pair it with plenty of water so your body processes it more efficiently. “Also consider taking a break from alcohol altogether to give your gut and liver time to heal,” she says. If you try this, you won't be alone. More and more people are embracing sober curiosity. Plus, you’re just in time for Dry January.
5. Environmental Toxins
Why it drives inflammation: Many modern exposures quietly tax the body’s detox and immune systems. “Regular exposure to pollution, heavy metals, mold, microplastics, and ‘forever chemicals’ like PFAS are endocrine disruptors that activate inflammatory and oxidative pathways,” Whitaker says. The chronic, low-level inflammation associated with endocrine disruptors is believed to contribute to accelerated aging and reduced longevity — also known as inflammaging.
How to optimize: “Improving indoor air quality, filtering water, reducing plastic exposure, and choosing lower-toxin products can decrease the burden of environmental toxins,” Whitaker says. You should also be mindful of seafood, plastic food containers and water bottles, tea bags made from plastic polypropylene, and thermal paper receipts, as they are all sources of microplastics and other chemicals.
You don’t need a total life reset to lower inflammation. What matters is consistency. “Small, sustainable improvements across these areas compound over time,” says Whitaker, “leading to meaningful reductions in inflammation — and significant gains in long-term health and longevity.”
This article was medically reviewed by:
Sherri Whitaker APRN, AGPCNP-C, Institute for Functional Medicine Certified Practitioner
Johanna Lancaster, APRN, WHNP-BC
