Oct 27 / Star Khechara

Inflammaging: The Biological Driver of Skin Ageing

What is Inflammaging?

Ageing is not only about the passage of time, it is also about what happens inside our cells. One key contributor to skin ageing is chronic, low-grade inflammation, a phenomenon known as inflammaging. First described in 2000, inflammaging refers to the slow, persistent inflammation that gradually damages cells and tissues, affecting both overall health and the visible appearance of the skin.

The Role of Cytokines

Cytokines are small proteins that act as messengers between cells. Some are anti-inflammatory, promoting repair and balance, while others are pro-inflammatory, causing cellular damage when present in excess. Important pro-inflammatory cytokines include interleukins (IL-1, IL-6, IL-12, IL-18, among others) and tumour necrosis factor alpha (TNF-α).

Excessive pro-inflammatory cytokines can lead to cell senescence, where cells become “zombie cells”, neither fully alive nor dead. These senescent cells release cytokines that harm surrounding cells, accelerating tissue deterioration.

Inflammasomes: The Danger Sensors

Inflammasomes are protein complexes that detect stress and damage signals, such as oxidative stress or cellular dysfunction. When activated, they trigger the release of pro-inflammatory cytokines, setting off a cascade of inflammation. The NLRP3 inflammasome is particularly associated with age-related diseases, lifestyle-related chronic conditions and skin issues such as acne.
Whether an omega-6/omega-3 ratio of 3:1 to 4:1
could prevent the pathogenesis of many diseases
induced by today’s Western diets (AFSSA, 2010), a
target of 1:1 to 2:1 appears to be consistent with
studies on evolutionary aspects of diet,
neurodevelopment, and genetics.
OCL 2010

How Inflammation Affects the Skin

Chronic inflammation on the skin manifests as wrinkles, sagging, loss of elasticity and thinning. Pro-inflammatory cytokines recruit immune cells, such as neutrophils, which release enzymes like elastase. Together with matrix metalloproteinases (MMPs), these enzymes break down essential skin proteins, including collagen, elastin and hyaluronic acid, leading to visible signs of ageing.

Diet and Inflammaging

The foods we eat play a major role in inflammaging. Pro-inflammatory foods, such as saturated fats, trans fats, sugar, red meat and alcohol, can exacerbate inflammation. In contrast, anti-inflammatory diets rich in fruits, vegetables, whole grains and polyphenols help reduce circulating pro-inflammatory cytokines. The Mediterranean diet, abundant in citrus flavonoids and healthy fats, is particularly effective in protecting the skin.

The Importance of Omega Fatty Acids Ratios

Modern diets often contain an excess of Omega-6 fatty acids, found in meats and eggs, which can fuel inflammation. Maintaining a balanced Omega-3 to Omega-6 ratio helps to regulate inflammatory responses and protect the skin from damage.

According to scientists the ratio of omega-3 fatty acids to omega-6 fatty acids has risen from 1:4 (Palaeolithic times) to an inflammatory 1:20 in modern day America.

Plant-foods rich in omega-3

Arachidonic Acid (ARA)

ARA is a type of omega-6 fatty acid found only in animals (including humans). The typical Western diet contains 50-300 mg of ARA daily. Decreasing ARA in the diet has been linked to a lessening of inflammatory symptoms. Eggs and meat contain high amounts of ARA.

The anti-inflammaging trifecta

  • Increase anti-inflammatory foods and phytochemicals
  • Decrease or avoid pro-inflammatory foods
  • Ensure healthy ratio between omega 3 and omega 6 fatty acids
The pro-inflammatory foods are red meats, processed meats, organ meats (i.e., liver, kidney, brain, heart), non-oily fish (i.e. white fish), eggs, sugar-sweetened beverages (i.e., soda), tomatoes, and refined grains (bread or pasta and white rice).
BMC Psychiatry 2022

Phytochemicals That Combat Inflammation

Certain plant compounds can modulate inflammasomes and reduce inflammation. Key examples include:

  • Curcumin (turmeric)
  • Quercetin (fruits and vegetables)
  • EGCG (green tea)
  • Sulforaphane (cruciferous vegetables)
  • Apigenin  (parsley, onions, oranges and tea)
  • Chrysin (carrots, chamomile, fruit)
  • Hesperidin & Naringin (citrus)
  • Allicin (Garlic)

Incorporating these phytochemicals into your diet can support cellular health and slow the effects of inflammaging.

EGCG & Apigenin  

Curcumin 

Quercetin, Hesperidin & Naringin

Sulforaphane 

Apigenin 

Chrysin 

Allicin 

Quercetin 

Conclusion

Inflammaging is a natural part of ageing, but it is not inevitable. By focusing on anti-inflammatory foods, balancing Omega-3 and Omega-6 fatty acids and consuming beneficial phytochemicals, we can protect the skin from chronic inflammation and maintain a healthier, more youthful appearance.

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Article by Star Khechara

Professional agehacker, author, speaker, founder of skin nutrition institute
About me
Ex-skincare formulator and beauty author turned skin-nutrition educator: Star distilled her 20+ years of skin-health knowledge into the world’s first international accredited skin-nutrition school to teach skin therapists, facialists, face yoga practitioners and estheticians how to help their clients feed the skin from within for cellular-level rejuvenation and vibrant beauty. 
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