#296 How to Age Slower by Supporting Immunity and Reducing Inflammation | Dr Jenna Macciochi
May 7, 2025
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Dr. Jenna Macciochi, an immunologist with a knack for blending science and storytelling, dives into the role of the immune system in aging. She discusses how inflammation can be a double-edged sword in health, the importance of immune adaptions through life stages, and how lifestyle choices impact our longevity. Macciochi shares insights on nutrition, supplements, and the significance of social connections in promoting health. Her fresh perspective encourages proactive immune support for better aging.
The immune system evolves throughout life, significantly impacting how we feel, recover, and ultimately age well.
Chronic inflammation can exacerbate age-related diseases, highlighting the importance of controlling inflammation for long-term health.
A diverse diet rich in nutrients such as antioxidants and omega-3s is crucial for sustaining immune health and resilience.
Monitoring immune health through regular check-ups can help in early detection of issues and tailor personalized health strategies.
Social connections and emotional well-being are key factors in combating inflammation and enhancing overall health as we age.
Deep dives
The Impact of Aging on the Immune System
Aging affects the immune system in complex ways, with some aspects weakening while others become overactive. Immunosenescence is the phenomenon where immune cells lose their functionality, leading to decreased responses to infections and increasing susceptibility to diseases. In contrast, age-related inflammation can escalate, resulting in chronic inflammation, which is associated with various degenerative diseases. The balance between these two processes plays a crucial role in determining overall health and longevity as one ages.
The Role of Inflammation in Health and Aging
Inflammation is not inherently bad; it serves a necessary purpose in the immune response. However, chronic inflammation becomes detrimental, leading to tissue damage and contributing to various age-related diseases such as arthritis, heart disease, and certain cancers. The podcast emphasizes the need for a nuanced understanding of inflammation, highlighting that it can be beneficial if resolved properly but harmful if it persists unchecked. Factors such as diet, stress, and pollution are identified as triggers for unwanted inflammation that may accelerate aging.
Nutrition's Influence on Aging
Diet significantly impacts the rate at which people age, with specific nutrients playing critical roles in maintaining health. Antioxidants, omega-3 fatty acids, and collagen enhance cellular resilience and support overall immune function, promoting a slower aging process. The podcast discusses how a diverse diet rich in fruits, vegetables, and whole foods nurtures the gut microbiome, which is closely linked to immune health. Additionally, the importance of regulating inflammation through dietary choices is consistently underscored.
Collagen and Whole-Body Benefits
Collagen is one of the most abundant proteins in the body, playing vital roles beyond skin health, including supporting joint, gut, and bone integrity. Supplements containing collagen peptides have been shown to signal the body to produce more collagen, thereby improving various biological functions. Studies suggest that collagen may enhance skin hydration, elasticity, and even help protect the gut lining from inflammation. This holistic impact solidifies collagen as a valuable addition to diets, particularly as people age and natural collagen production declines.
The Importance of Immune Monitoring
Monitoring one's immune health is essential for long-term well-being, especially as individuals age. Regular check-ups can help establish baselines for immune function, allowing for early detection of potential issues. Parameters to monitor include inflammation markers and immune cell counts, which can provide insights into a person's overall health status and guide personalized health interventions. By taking a proactive approach, individuals can tailor their lifestyle strategies to better support their immune health throughout the aging process.
The Influence of Hormones on Immunity
Hormonal fluctuations, particularly in women, have a profound impact on immune health across the life course. During perimenopause and menopause, estrogen levels drop, which can lead to increased inflammation and a decline in immune function. This hormonal shift necessitates adjustments in lifestyle practices to counter potential age-related challenges, including a focus on anti-inflammatory diets and physical activity. By understanding the interplay between hormones and immunity, women can better navigate these life stages and maintain their health.
The Role of Exercise in Aging Well
Physical activity is emphasized as a cornerstone of healthy aging, impacting immune function, inflammation, and overall longevity. Exercise helps maintain muscle mass, which is crucial as muscle and bone density naturally decline with age. Moreover, regular physical activity can reduce chronic inflammation and enhance mental well-being, supporting both physical and cognitive health. The podcast advocates for incorporating movement into daily routines, underscoring the balance between consistency and enjoyment in physical activity.
The Impact of Social Connection
Social connections play a vital role in mental and emotional well-being, which can indirectly influence physical health and immune function. Studies show that feelings of loneliness can exacerbate inflammation and contribute to various health issues. The podcast highlights the need for cultivating supportive relationships and being part of a community to enhance quality of life and resilience against aging. Prioritizing social interactions and emotional health is as essential as physical health in maintaining a well-rounded approach to aging.
The Interplay of Lifestyle Choices and Immune Health
Lifestyle choices, including diet, exercise, stress management, and social connections, all interact to shape immune health and overall well-being. Engaging in a balanced, nutrient-rich diet, maintaining an active lifestyle, and managing stress are foundational elements for supporting the immune system. The inevitability of aging necessitates a proactive approach to these lifestyle factors to mitigate potential declines in health. By fostering resilience through these choices, individuals can positively influence their health trajectories as they age.
What if ageing well had less to do with your genes, your skincare routine or the supplements you take ... and more to do with your immune system?
Most of us think about immunity as something that only matters when we’re fighting off a cold or flu. But actually, it’s quietly working behind the scenes every single day shaping how we feel, how we recover and how long we stay well.
Our immune health is also constantly evolving and changing over our lifecycle. From birth to our 20s, midlife and beyond our immune system plays a critical role in how we feel, our risk of disease and how well we age.
Dr Jenna Macciochi is an immunologist specialising in the intersection of nutrition, movement, mind-body practices and lifestyle with the immune system in health and disease.
She’s also a brilliant science communicator who has a beautiful way of weaving science with story. In her new book, Immune to Age, Dr Jenna reframes immunity not as a fortress that springs into action, but as a lifelong partner guiding us through the seasons of our lives from the day we’re born to the way we age.
We dive into:
Why inflammation is not just good or bad
How your immune system changes with age
What to focus on in your 20s, 40s and beyond
The role of inflammation, infection and stress in ageing
Supplements like creatine, collagen, taurine, peptides and nootropic mushrooms
Follow @dr_jenna_macciochi and preorder the book “Immune to Age”
