The Hidden Factor That’s Speeding Up Ageing

It’s easy to think of ageing as something that just happens over time - wrinkles appear, joints get stiffer and energy levels dip.

Science shows that one of the biggest contributors to these changes is something you can actually control: chronic inflammation.

Unlike the short-term inflammation that helps your body heal from an injury, chronic inflammation works silently in the background, damaging cells, accelerating ageing, and increasing the risk of health issues like heart disease, arthritis, and cognitive decline.

The good news?

You can slow it down.

By making a few key lifestyle changes, you can reduce inflammation, boost energy, and feel healthier for longer.

In this week’s newsletter we’re breaking down the connection between inflammation and ageing, why it happens, and the steps you can take to reduce it naturally.

What Causes Chronic Inflammation?

Your body triggers inflammation as a natural defence mechanism. When you cut yourself or fight off an infection, your immune system releases chemicals that promote healing. This kind of short-term inflammation is beneficial.

The problem arises when inflammation doesn’t switch off. Factors like stress, poor diet, lack of sleep, and exposure to toxins keep the immune system in a constant low-grade inflammatory state, causing damage at a cellular level. Over time, this can lead to faster ageing, joint pain, fatigue, and a weakened immune system.

So what fuels chronic inflammation? The biggest culprits include:

• Processed foods and sugar – These trigger inflammatory responses, affecting digestion, metabolism, and skin health.

• Lack of movement – A sedentary lifestyle slows circulation and increases inflammation in muscles and joints.

• Poor sleep – When you don’t get enough rest, your body struggles to repair itself, leading to higher inflammation levels.

• Chronic stress – Elevated cortisol (the stress hormone) keeps the immune system on high alert, leading to long-term damage.

• Environmental toxins – Pollution, chemicals in household products, and certain skincare ingredients can contribute to internal inflammation.

While some level of inflammation is unavoidable, how you eat, move, and manage stress can make a huge difference in keeping it under control.

How to Reduce Inflammation and Feel Your Best

Eat More Anti-Inflammatory Foods

What you eat has a direct impact on inflammation. A diet high in whole, unprocessed foods provides the antioxidants and nutrients needed to fight inflammation at a cellular level.

Prioritise foods like:

• Leafy greens (spinach, kale, rocket) – Rich in vitamins and antioxidants that combat oxidative stress.

• Fatty fish (salmon, mackerel, sardines) – Packed with omega-3s, which help reduce inflammation.

• Berries (blueberries, raspberries, blackberries) – Loaded with polyphenols that protect cells from damage.

• Olive oil and nuts – Healthy fats that support brain function and reduce inflammatory markers.

• Turmeric and ginger – Natural anti-inflammatories that help ease joint pain and improve digestion.

At the same time, reducing refined sugars, processed meats, and fried foods can significantly lower inflammatory responses in the body.

Move Your Body Daily

Exercise is one of the most effective ways to fight chronic inflammation. Regular movement improves circulation, reduces stiffness, and lowers stress hormones. You don’t have to do intense workouts. Gentle movement like walking, yoga, or Pilates can be just as beneficial.

Even small daily habits, like stretching in the morning, taking the stairs instead of the lift, or going for a short evening walk, help keep inflammation levels in check.

Prioritise Restorative Sleep

Poor sleep increases inflammation, while good-quality sleep allows your body to repair and regenerate.

To improve sleep:

• Stick to a consistent sleep schedule, even on weekends.

• Reduce blue light exposure from screens at least an hour before bed.

• Create a relaxing nighttime routine - try reading, stretching, or deep breathing.

• Avoid heavy meals, caffeine, and alcohol late in the evening.

Better sleep doesn’t just reduce inflammation. It also helps with mood, focus, and metabolism.

Manage Stress Effectively

Stress is one of the biggest triggers of chronic inflammation. Learning to manage stress isn’t just good for your mind,it directly benefits your body.

Try incorporating daily stress-reducing habits such as:

• Breathwork and meditation – Just a few minutes a day can calm your nervous system.

• Spending time outdoors – Nature has a powerful anti-inflammatory effect.

• Setting boundaries – Prioritising yourself and saying no to unnecessary stressors.

A calmer mind means a healthier body and less inflammation overall.

Small Changes, Big Impact

Chronic inflammation plays a huge role in how you age, but the good news is that you have control over it. By focusing on nourishing foods, daily movement, quality sleep, and stress management, you can slow down the ageing process and feel your best at any stage of life.

Your body is always working to keep you healthy - these small but powerful habits give it the support it needs.

Until next time, stay well and stay strong.

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Lemon Garlic Roast Chicken and with Sweet Potatoes and Greens

Ingredients:

For the Roast Chicken:

• 2 bone-in, skin-on chicken thighs (or boneless if preferred)

• 1 tbsp extra virgin olive oil

• 2 cloves garlic, minced

• Juice of 1/2 lemon

• 1 tsp dried oregano

• 1/2 tsp turmeric

• 1/2 tsp smoked paprika

• Salt and black pepper to taste

For the Roasted Sweet Potatoes:

• 1 medium sweet potato, chopped into cubes

• 1 tbsp olive oil

• 1/2 tsp cinnamon

• 1/2 tsp ground cumin

• Salt and black pepper to taste

For the Sautéed Greens:

• 2 cups baby spinach or kale

• 1 tsp olive oil

• 1/2 tsp garlic powder

• Pinch of sea salt

• 1 tbsp lemon juice

Step 1: Roast the Chicken

1. Preheat the oven to 200°C (400°F).

2. In a small bowl, mix olive oil, minced garlic, lemon juice, oregano, turmeric, smoked paprika, salt, and black pepper.

3. Rub the mixture all over the chicken thighs.

4. Place the chicken on a lined baking tray and roast for 30-35 minutes, or until the skin is crispy and the internal temperature reaches 75°C (165°F).

Step 2: Roast the Sweet Potatoes

1. While the chicken is roasting, toss the chopped sweet potatoes with olive oil, cinnamon, cumin, salt, and black pepper.

2. Spread them on a separate baking tray and roast for 25-30 minutes, flipping halfway through, until golden and tender.

Step 3: Sauté the Greens

1. Heat olive oil in a pan over medium heat.

2. Add spinach or kale, sprinkle with garlic powder and sea salt, and sauté for 2-3 minutes until wilted.

3. Finish with a squeeze of fresh lemon juice.

Step 4: Assemble and Serve

• Plate the roast chicken, crispy sweet potatoes, and sautéed greens together.

• Enjoy this delicious, anti-inflammatory meal that supports energy, digestion, and long-term health.

This anti-inflammatory meal combines lean protein, healthy fats, and fibre-rich vegetables to support overall well-being. Turmeric, garlic, and olive oil help combat chronic inflammation, while sweet potatoes and leafy greens provide essential nutrients for digestion, energy, and immune health. With balanced flavours and powerful health benefits, this dish keeps you feeling strong and vibrant.