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Before we dive in, a quick but important disclaimer: I am not a medical professional. The information in this blog post is based on my personal research and experience and is intended for educational purposes only. Always consult with a healthcare professional before making any significant changes to your diet, exercise, or health routine.
You might remember I recently shared my 'aha!' moment: discovering hidden food intolerances were causing chronic inflammation I didn't even know I had. I share some of the details in blog post just before this one - you can read it here:
Chronic Inflammation, Gut and Hormonal Health for Midlife and Menopause Skin
For so long, I wrote off my persistent brain fog, lack of energy, and joint pain as just symptoms of peri / menopause - especially post-hysterectomy.
But it turns out, while hormonal changes are a factor, they were being amplified by a silent, simmering fire in my body, something scientists call "inflammaging," a term coined to describe the chronic, low-grade inflammation that accelerates ageing processes.
This isn't just about feeling off; it's a systemic issue where the body's immune system stays in a perpetual state of mild alert, leading to cellular damage over time - impacting both body and skin; inside and out.
This discovery sent me down a rabbit hole of research.
The connection between chronic inflammation and "inflammaging"; the silent, accelerating force behind visible signs of ageing is real and powerful.
Inflammaging contributes to everything from wrinkles and sagging skin to more serious age-related conditions like cardiovascular issues or cognitive decline.
Today, I'm sharing what I've learned: a comprehensive, science-based guide to understanding the root causes and, most importantly, lowering chronic inflammation.
This isn't about quick fixes; it's about building a foundation of health that will show up on your skin.
We'll explore the biology behind it, real-world triggers, detection methods, and actionable steps I'm implementing myself.
By the end, it is my hope that you'll have more tools to assess your own inflammation levels and start making changes that promote radiant, resilient skin from the inside out.
Think of inflammation in two ways, but let's break it down further with some science to make it crystal clear.
Over time, this leads to oxidative stress, DNA damage, and tissue breakdown. In the skin, it manifests as collagen degradation, reduced elasticity, and accelerated wrinkles; essentially speeding up the clock on ageing.
Research also shows that inflammaging is linked to immunosenescence (declining immune function with age) and can exacerbate conditions like arthritis or skin disorders. The good news?
Lifestyle tweaks can dial it down significantly.
Chronic inflammation doesn't just appear out of nowhere.
It's often the result of a combination of lifestyle factors, environmental exposures, and biological shifts.
Here are some of the most common drivers, expanded with insights from my research:
1. The Stress-Cortisol Connection:
When you're constantly stressed—whether from work, life demands, or emotional strain—your body releases the hormone cortisol as part of the fight-or-flight response.
In short bursts, cortisol is helpful, but chronically high levels fuel inflammation by suppressing immune regulation and promoting pro-inflammatory cytokines.
t’s a vicious cycle: stress elevates cortisol, which weakens the immune system and increases inflammation, making you more susceptible to further stress.
Studies show this can lead to neuroinflammation and even contribute to depression.
2. The Sugar-Glycation Cycle:
Excess sugar in the bloodstream binds to proteins and fats, forming Advanced Glycation End-products (AGEs).
These AGEs not only directly damage collagen and elastin fibers, hello, wrinkles! but also trigger an inflammatory response by activating receptors that release cytokines.
High-sugar diets exacerbate this, leading to systemic inflammation and skin aging.
3. Environmental Toxins & Endocrine Disruptors:
Our bodies are constantly bombarded by pollutants and toxins.
Chemicals like Bisphenol A (BPA) found in plastics, canned goods, and receipts, act as "endocrine disruptors" that mimic hormones and confuse the body's systems. BPA accumulates in fat tissue, promotes oxidative stress, and heightens inflammation, potentially worsening obesity and metabolic issues.
My personal journey to switch to **only glass in my kitchen** was a direct response to this discovery; avoiding BPA-lined cans and plastic containers can reduce exposure.
4. The Gut-Skin Axis:
A healthy gut is key to healthy skin. The "gut-skin axis" refers to the bidirectional, two-way link where gut microbiome imbalances (dysbiosis) allow inflammatory particles to leak into the bloodstream via a compromised gut barrier, triggering systemic inflammation and skin issues like acne, rosacea, or eczema.
Research shows that gut microbes produce short-chain fatty acids (SCFAs) that regulate skin inflammation; when disrupted, this axis can exacerbate chronic conditions.
5. Food Intolerances & Allergies:
This has been a recent personal discovery.
While allergies cause an immediate immune reaction, intolerances often cause a delayed, subtle response that keeps your immune system on low-level alert, leading to chronic inflammation. More on the differences below.
The Omega-6 to Omega-3 Imbalance: While both are essential fatty acids, modern Western diets have a massive imbalance, often with ratios as high as 20:1 favouring omega-6. Omega-3s (found in fatty fish, walnuts, flaxseed) are anti-inflammatory, while excess omega-6s (in seed oils like corn, soybean, and sunflower oil, as well as processed foods) can promote inflammation by contributing to oxidative stress and low-grade inflammation.
However, not all experts agree; some argue seed oils aren't inherently harmful and that focusing on increasing omega-3 intake is more effective than avoiding omega-6 entirely.
6. Chronic Dehydration:
Water is essential for flushing out toxins and delivering nutrients to your cells. When you're chronically dehydrated, your body is under stress, which elevates cortisol and inflammation markers.
7. Excess Weight:
Fat cells, especially visceral fat around the belly, are not just passive storage.
They actively release pro-inflammatory compounds like interleukins, creating a constant state of low-grade inflammation that can worsen with time.
8. Lack of Sleep & Movement:
Sleep is when your body repairs and regenerates, clearing inflammatory debris.
A lack of quality sleep (less than 7 hours) raises cytokines like IL-6. Similarly, a sedentary lifestyle impairs anti-inflammatory processes; regular movement helps balance this.
9. Impaired Lymphatic Function:
The lymphatic system plays a key role in immune health and detoxification, but when it's sluggish or dysfunctional, it can fail to clear inflammatory cells and fluids, promoting chronic inflammation.
This buildup exacerbates swelling, tissue damage, and overall inflammaging, especially if lifestyle factors like inactivity or poor diet contribute to lymphatic stagnation.
This is where we get a bit like health detectives.
Chronic inflammation often hides in plain sight, mimicking common aging symptoms. But there are ways to spot it, both by listening to your body and by seeking professional confirmation. Let's dive deeper.
These symptoms are subtle and cumulative, often dismissed as "normal ageing," but they signal underlying inflammaging and may not only be hormone-related.
Ask your doctor to check for high-sensitivity C-Reactive Protein (hs-CRP) and Erythrocyte Sedimentation Rate (ESR).
Hs-CRP is particularly useful for detecting low-grade inflammation, as it's more sensitive and specific than ESR. Elevated levels (hs-CRP >1 mg/L) can indicate chronic issues, though they're not diagnostic alone.
Food Intolerance Testing:
Tests like IgG food sensitivity panels aim to pinpoint delayed immune responses to specific foods.
However, opinions vary; some sources support their use for identifying triggers, while others, like the AAAAI, consider them unproven and not recommended for diagnosing intolerances. An elimination diet might be a safer starting point.
Hormone Panels:
For women 35+, checking your hormone levels is crucial.
Declining estrogen and progesterone in perimenopause can directly lead to an increase in inflammation. Estrogen has a powerful anti-inflammatory effect, and as it drops, your body's natural "calming" system is weakened.
This has an impact on how your body is able to deal with inflammation overall.
Blood Sugar Markers:
Tests like Hemoglobin A1c (HbA1c) and fasting glucose can reveal elevated blood sugar, a major driver of glycation and inflammation. Aim for HbA1c under 5.7% for optimal health.
*** All 3 of these tests have been invaluable for me personally, but always speak to your preferred medical practitioner about the best course of action for your personal situation.
People often confuse these two, but they are very different in mechanism, symptoms, and impact:
An Allergy is an immediate, IgE-mediated immune system reaction that can be life-threatening (e.g., anaphylaxis from peanuts). It involves histamine release, causing rapid symptoms like hives or swelling.
True allergies affect about 2-5% of people and require complete avoidance or epinephrine.
An Intolerance is typically a digestive or metabolic issue, often IgG-mediated or non-immune (e.g., lactose intolerance due to enzyme deficiency).
This is the type that often drives chronic inflammation, as it keeps the body in a subtle state of immune activation.
It’s delayed (symptoms can appear hours or days later), and causes low-grade symptoms like the brain fog, severe fatigue and joint pain I experienced. I'm so glad I got this test done though because I would never have known that some of my 'healthy' food choices were actually not tolerated by my body at this time, ie. eggs, salmon. By following an elimination diet I might be able to reintroduce some of the flagged foods back into my diet in future.
Note: IgG testing for intolerances is debated; it's not a true allergy marker and may just indicate normal exposure to foods.
These are the steps I personally try to take and that I feel have made, and are making a difference. It's definitely more of a "most things most of the time" approach than trying to do everything perfectly every single day.
Also, it's a race. not a sprint. A lifestyle, not a trend. None of it is rocket science and you may have heard most or all of it before. But there is a reason it works and why we keep hearing the same advice over and over.
We just need to find ways to live our lives on our own way and include as much as we can where we can and where necessary for our own situation.
Focus on nutrient-dense foods like leafy greens (spinach, kale), berries (blueberries for antioxidants), and healthy oils like extra virgin olive oil or avocado.
Be mindful of your **Omega-6 to Omega-3 ratio** by prioritising fatty fish (salmon, mackerel), walnuts, and flaxseed while reducing processed seed oils. Aim for a 4:1 ratio or better to curb inflammation.
Start with a Mediterranean-style eating pattern, rich in whole foods.
Incorporate probiotics (from yogurt, kefir, or sauerkraut) and prebiotics (fiber from garlic, onions, bananas) to balance your gut microbiome.
This supports the gut-skin axis by reducing leaky gut and inflammatory leakage. Consider fermented foods daily and avoid antibiotics unless necessary.
Chronic stress is a powerful inflammatory agent. Practice mindfulness, meditation, or deep breathing (try the 4-7-8 technique) to lower cortisol levels.
Apps like Headspace can help; even 10 minutes a day reduces inflammatory markers.
Aim for 7-9 hours in a cool, dark room.
This is when your body repairs itself, and lack of sleep directly increases inflammatory markers like CRP. Establish a wind-down routine: no screens an hour before bed.
Regular, moderate exercise (like brisk walking or yoga) lowers inflammatory cytokines. Aim for 150 minutes weekly, mixing cardio and strength training to boost anti-inflammatory effects without overdoing it.
Dehydration stresses the body. Drink at least 8-10 glasses of clean water daily (more if active) to flush toxins and support cellular function. Add lemon for flavour and extra antioxidants.
Reduce or eliminate highly processed foods, trans fats, and excessive sugar; the major culprits behind glycation. Swap sugary snacks for nuts or fruit to stabilise blood sugar.
Add powerful anti-inflammatories like **turmeric** (curcumin, with black pepper for absorption), ginger, and cinnamon to your cooking. Studies show turmeric reduces markers like CRP, and ginger aids in arthritis pain relief.
Follow the "glass-only" rule in your kitchen, especially for heating and storing food. Read labels on food packaging to avoid **BPA-lined cans**—opt for fresh or BPA-free alternatives. Use natural cleaning products to minimize overall toxin load.
Vitamin D is a powerful anti-inflammatory, modulating immune responses and reducing cytokines. Get 15-20 minutes of unprotected sun exposure daily (arms and legs) when safe, and always protect your face with sunscreen to avoid UV damage. If sunlight is limited, consider supplements after testing levels.
The lymphatic system is a vital network of vessels and nodes that acts as your body's drainage and detoxification system, clearing excess fluids, waste, and inflammatory cells to maintain immune balance and prevent chronic inflammation.
When functioning well, it reduces swelling and promotes resolution of inflammation; impaired lymphatics can exacerbate inflammaging by allowing buildup of inflammatory mediators. Lymphatic drainage massage—a gentle, rhythmic technique—stimulates this system to enhance flow and reduce inflammation.
For the face, it can de-puff eyes, brighten complexion, and minimise irritation by improving circulation and toxin removal.
For the body, it aids in reducing overall swelling, supporting wound healing, and alleviating pain from inflammation.
Try self-massage techniques (e.g., using a gua sha tool for the face or dry brushing for the body) 2-3 times a week, always moving toward the heart, or book professional sessions for deeper results.
Regular sauna bathing, whether traditional or infrared, promotes sweating and improved circulation, which can help detoxify the body and reduce chronic inflammation markers like C-reactive protein (CRP).
Studies show frequent sessions (4-7 times weekly) acutely increase anti-inflammatory cytokines like IL-6 and IL-1RA while lowering overall inflammation over time, potentially alleviating conditions linked to inflammaging. It may also reduce oxidative stress and improve vascular function for better skin health.
Start with 15-20 minutes at 160-180°F (71-82°C), 2-3 times a week, staying hydrated and listening to your body; avoid if you have heart conditions without medical approval.
To make this actionable, here's an expanded checklist with weekly goals:
[ ] I have identified 3 inflammatory foods (e.g., sugary cereals, fried snacks) I will reduce this week and replace with anti-inflammatory alternatives like berries or nuts.
[ ] I will be mindful of my seed oil intake (check labels on dressings) and opt for healthy fats like olive oil in cooking.
[ ] I will walk for 20 minutes daily, tracking steps with an app to build consistency.
[ ] I will commit to a consistent bedtime (e.g., 10 PM) and create a relaxing pre-sleep ritual.
[ ] I will try a 5-minute deep breathing exercise (inhale 4, hold 7, exhale 8) twice daily to manage stress.
[ ] I will drink a large glass of water first thing in the morning and set reminders for hydration throughout the day.
[ ] I will look into switching to glass containers for food storage and audit my kitchen for plastics.
[ ] I will add turmeric or ginger to one meal daily and note any energy changes.
[ ] I will aim for 15 minutes of mindful sun exposure, tracking vitamin D-rich days.
[ ] I will practice lymphatic drainage massage on my face (e.g., using gua sha) or body (e.g., dry brushing) 2-3 times this week.
[ ] I will schedule or try a 15-minute sauna session (at home or gym) 2 times this week, ensuring I stay hydrated.
Print this out and check off as you go—small wins add up!
Q:How long until I see results on my skin?
A:While everyone is different, many people notice improvements in skin redness, puffiness, and overall radiance within 4-6 weeks of consistent changes. Deeper benefits, like reduced wrinkles, may take 3-6 months as collagen rebuilds.
Q:Is this just another fad diet?
A:No. This is a sustainable lifestyle approach based on reducing systemic inflammation for long-term health and a radiant complexion. It's rooted in evidence from nutrition science, not trends.
Q: Do I need to get tested to start?
A:No. While testing like hs-CRP can provide a baseline, you can start today by implementing the steps and listening to your body's response. An elimination diet - removing common triggers like dairy or gluten for 2-4 weeks - is a powerful DIY tool to identify intolerances.
Q:Are seed oils really that bad?
A: It's nuanced. Excess omega-6 from seed oils can tip the balance toward inflammation in high amounts, but they're not toxic. Focus on moderation and boosting omega-3s for better results.
Q:How does the lymphatic system fit into all this?
A:The lymphatic system is essential for detox and immune regulation; when it's not functioning optimally, it can contribute to chronic inflammation by failing to clear waste and inflammatory cells. Stimulating it through massage or drainage techniques helps reduce this buildup.
Q:Is sauna safe for everyone?
A:Sauna can be beneficial for reducing inflammation, but consult a doctor first, especially if you have cardiovascular issues, are pregnant, or are new to heat therapy. Start slow to build tolerance.
"Inflammaging" isn't inevitable.
By addressing low-grade chronic inflammation from the inside out—through diet, stress management, environmental tweaks, lymphatic support, and heat therapy like saunas—you can dramatically impact your overall health and the visible resilience of your skin.
Don't try to do it all at once. Pick one or two steps from the checklist and start today. Track your progress in a journal: note energy levels, skin clarity, and mood.
Your future self (and your skin!) will thank you.
For background information you can read more here:
Some skincare works almost instantly, a moisturiser, face oil, or acid toner can transform parched, tired skin within days, bringing back softness, smoothness, and glow.
But deeper, lasting results, like firmer, brighter, stronger skin, take time. True transformation happens gradually as your skin renews itself from within, building collagen, restoring balance, and strengthening its barrier.
In this blog, we explore what’s really happening beneath the surface, why cell renewal slows with age, and how long it genuinely takes for your skincare to work.
Because when you understand how your skin truly works, you can stop chasing quick fixes and start supporting the natural rhythm that keeps it healthy, resilient and radiant for decades to come.
You've probably seen the terms "hydration" and "moisture" used interchangeably everywhere, used as if they're the same thing. One adds water to your skin, the other seals it in, and both are essential, especially after 35 when our natural processes start to slow down.
While it may be true that both refers to water levels in the skin, there is a difference in terms of the mechanisms, as well as product formulation practices and ingredient choices - and therefore the product choices in your routine.
If your skin feels tight, dull, or dry no matter what you use, the missing link might be knowing whether you need (more) hydration, moisture, or both.
In this blog guide, I’ll unpack the science and show you how to balance hydration and moisture for smoother, stronger, more radiant skin.
Many women in midlife assume that struggles with weight, energy, and hormones are simply “part of ageing.” But often, there’s something else quietly driving these changes: hidden, low-level inflammation.
This type of silent inflammation doesn’t always show up as obvious skin problems or dramatic allergic reactions. Instead, it works beneath the surface — disrupting hormones, draining energy, locking weight in place, and slowly accelerating the ageing process in both body and skin.
Food intolerances, gut imbalances, and hormonal shifts are all connected. Addressing inflammation and gut health is just as vital as supporting hormones if we want to feel better and protect our skin health in midlife.
This blog explores how hidden inflammation impacts hormones, metabolism, and skin, and what practical steps can help calm it down. If you’ve been doing “all the right things” and still feel stuck, this may be the missing piece.
