A 2025 study published in Aging Cell by researchers from Central South University Xiangya Hospital analyzed metabolic data from over 730 Chinese participants, including 216 individuals aged 90–102. The findings revealed that long-lived individuals exhibit significantly lower levels of hypoxia-related metabolites and higher concentrations of anti-inflammatory and antioxidant metabolites, suggesting their bodies are better equipped to combat chronic inflammation, oxidative stress, and hypoxia. Notably, low systemic inflammation emerged as a critical marker linked to extended lifespans.
Why Low Inflammation Matters for Longevity
- Chronic Inflammation Accelerates Aging
- A 2024 Nature study demonstrated that suppressing the pro-inflammatory cytokine IL-11 in mice increased their lifespan by 24.9%, reduced age-related diseases (e.g., cancer), and improved metabolic and muscle function.
- Human relevance: Chronic inflammation triggers cellular damage and accelerates biological aging.
- Inflammation Fuels Cancer Development
- Persistent low-grade inflammation creates a microenvironment conducive to tumor growth. Examples include:
- Helicobacter pylori-induced gastritis → gastric cancer
- Chronic hepatitis → liver cancer
- Smoking-related airway inflammation → lung cancer
- A 2024 Science study highlighted that blocking inflammation can reverse immune system aging and slow cancer progression.
- Persistent low-grade inflammation creates a microenvironment conducive to tumor growth. Examples include:
Three Pillars to Reduce Inflammation and Promote Longevity
1. Anti-Inflammatory Diet
The Expert Consensus on Anti-Inflammatory Diets for Cancer Prevention (2023) recommends:
- Whole grains: Oats, brown rice, barley (stabilize blood sugar, reduce inflammation).
- Healthy fats: Omega-3-rich fish (salmon, mackerel), nuts, olive oil.
- High-quality proteins: Eggs, poultry, legumes, and minimally processed meats.
- Colorful fruits/vegetables: Spinach, broccoli, berries (rich in antioxidants).
2. Moderate Exercise
- A 2024 Nutrients study linked moderate-intensity activities (e.g., cycling, swimming, household chores) to reduced systemic inflammation.
- Guidelines: Aim for heart rates of 100–140 bpm during exercise (e.g., brisk walking, where conversation is possible but singing is challenging).
3. Quality Sleep
- 7–8 hours nightly is optimal: Both insufficient (8 hours) sleep correlate with accelerated biological aging (Scientific Reports, 2024).
- Consequences of poor sleep: Sleep deprivation triggers inflammatory cytokine storms, increasing risks of organ damage and premature death (Cell, 2023).
Takeaway
Longevity is closely tied to maintaining low chronic inflammation through lifestyle choices. Adopting an anti-inflammatory diet, engaging in regular moderate exercise, and prioritizing 7–8 hours of sleep can help mimic the metabolic profiles of centenarians, reducing risks of age-related diseases and promoting healthy aging.