How Aging Affects Your Immune System: Understanding Immunosenescence and Inflammaging

Getting older comes with its fair share of perks—wisdom, experience, and the ability to say no to things you don’t want to do. But along with the good stuff, ageing also brings a few unwelcome guests like aching joints, slower healing, menopause, and increased susceptibility to infections. These aren’t just random inconveniences; they’re linked to the natural decline of our immune system, a process known as immunosenescence, and a steady rise in low-grade inflammation, aptly named inflammaging.

What is Immunosenescence?

Immunosenescence refers to the gradual decline in immune function as we age. Over time, our immune system becomes less efficient at identifying and fighting off infections, making us more prone to illnesses like colds, flu, and conditions such as pneumonia and shingles.

Healing slows down, and standard vaccines may become less effective (more on this later).

Enter…..Inflammaging

At the same time, another process is quietly happening in the background: inflammaging. This is chronic, low-grade inflammation that builds up over time. Unlike acute inflammation from a sprained ankle or bug bite, inflammaging is persistent and doesn’t switch off. It lingers, contributing to conditions such as arthritis, cardiovascular disease, diabetes, and even neurodegenerative disorders like Alzheimer’s.

Why Does This Happen?

Several factors drive these processes:

• Cellular exhaustion – immune cells become ‘worn out’ and less responsive.
• Senescent cells – aged cells linger and release inflammatory signals.
• Gut microbiome changes – reduced bacterial diversity in the gut increases inflammation.
• Oxidative stress – free radicals damage cells and fuel chronic inflammation.

Can We Slow It Down?

While we can’t completely stop the march of time, we can support our immune system to hopefully stay resilient for longer. A combination of lifestyle choices and targeted supplementation can help keep immunosenescence and inflammaging in check.

1. Keep Moving

Regular exercise, like walking, swimming or yoga, keeps immune cells active and inflammation under control.

2. Nourish Your Gut

A diet rich in fibre, fermented foods, and prebiotics supports a healthy gut. Kehoe’s Kitchen™ offers a variety of fermented vegetables that make a great meal addition. You can find a wide selection in-store at WholeLife Pharmacy & Healthfoods.

Probiotic supplements (such as Life-Space™ probiotics) may also support immune function.

3. Power Up with Antioxidants

Antioxidants can help combat oxidative stress and inflammation. Key supplements include:

• Vitamin C: supports immune function and reduces oxidative damage. Cenovis® offers a sugarless formula – always a plus; or AFT Vitamin C Lipo-Sachets® are another great option.
• Coenzyme Q10: aids cellular energy production and protects against damage. Herbs of Gold™ makes a metabolically active form of coenzyme Q10 called ubiquinol.
• Quercetin – a natural antioxidant that helps regulate inflammation. Try the Herbs of Gold™ Quercetin Complex.

4. Adaptogens for Immune Balance

Adaptogens, plants or mushrooms that help the body respond to stress, anxiety, fatigue and overall well-being, include herbs like ashwagandha and reishi mushroom, which can help modulate immune responses.   Caruso’s® Natural Health Ashwagandha 7500 is a standout formula. Prefer a warming drink over tablets?  Best of the Bone™, Bone Broth Healing Mushrooms provides a great reishi boost.

5. Omega-3 Fatty Acids

Omega-3s, found in fish oil and algae-based supplements, can help combat inflammaging-related conditions like arthritis and heart disease. Blackmores® Fish Oil Mini Caps deliver a potent omega-3 dose in an easy-to-swallow capsule.

Consult our friendly WholeLife Pharmacy & Healthfoods team in store to see if these supplements are right for you. Always read the label and follow directions for use.

Vaccination: The best protection at any age

Vaccines remain one of the best defences against infections like flu and pneumonia. Standard flu vaccines may be less effective in older adults, which is why specially formulated vaccines were developed to enhance immunity. Getting vaccinated yearly can significantly lower the risk of flu-related complications, including pneumonia and hospitalisation.  If you’re over 60 (or any age!), speak to your WholeLife Pharmacy & Healthfoods pharmacist about the best flu vaccine for you and get vaccinated every year.

The Takeaway

Ageing doesn’t have to mean a one-way ticket to aches, pains, and frequent infections. By understanding immunosenescence and inflammaging, we can take proactive steps—through movement, diet, supplementation, and vaccination—to keep our immune system strong and balanced. While we may not be able to turn back the clock, we can help it tick a little more smoothly.

References:

1. Franceschi, C., Bonafè, M., Valensin, S., Olivieri, F., De Luca, M., Ottaviani, E., & De Benedictis, G. (2000). Inflamm‐aging: An Evolutionary Perspective on Immunosenescence. Annals of the New York Academy of Sciences, 908(1), 244–254. https://doi.org/10.1111/j.1749-6632.2000.tb06651.x
2. Kumar SJ, Shukla S, Kumar S, Mishra P. Immunosenescence and Inflamm-Aging: Clinical Interventions and the Potential for Reversal of Aging. Cureus. 2024 Jan 31;16(1):e53297. https://doi: 10.7759/cureus.53297.
3. Kalogerakou T, Antoniadou M. The Role of Dietary Antioxidants, Food Supplements and Functional Foods for Energy Enhancement in Healthcare Professionals. Antioxidants (Basel). 2024 Dec 10;13(12):1508. doi: 10.3390/antiox13121508.
4. Influenza (flu). (2024, March 15). The Australian Immunisation Handbook. https://immunisationhandbook.health.gov.au/contents/vaccine-preventable-diseases/influenza-flu#influenza-vaccines-in-adults-aged-60-years
5. Richard J. Simpson, Thomas W. Lowder, Guillaume Spielmann, Austin B. Bigley, Emily C. LaVoy, Hawley Kunz. Exercise and the aging immune system. Ageing Research Reviews. Volume 11, Issue 3, 2012. Pages 404-420. https://doi.org/10.1016/j.arr.2012.03.003.