Your 5-Minute Read on Inflamm-aging
“Inflamm-aging” or “inflammaging” is a type of inflammation that happens as you age.
You can take steps to ensure that you are aging well. Inflamm-aging is one of the ways to do this.
“Alzheimer’s disease, arthritis, cancer, heart disease, and type 2 diabetes are some of the diseases that can be caused by chronic inflammation.”
If you manage chronic inflammation with healthy lifestyle habits, you can slow the progression of inflammation-related chronic conditions.
Reducing inflammation is part of your plan for aging gracefully.
Consuming foods with catechins and plicols can help manage inflamm-aging.
Foods you may want to avoid, that can cause inflammation include:
- Like white bread and pastries, refined carbohydrates.
- high fat dairy
- Fried foods.
- There are red and processed meats.
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- Fruits that are popular include: cherries, oranges, and strawberries.
- Salmon and sardines are some of the fattest fish.
- There are leafy greens, such as kale and spinach.
- Almonds and walnuts are nuts.
- It is olive oil.
- They have tomatoes.
- whole grains
Some medical experts disagree with the concept of an anti-Inflammatory diet. Most agree that it is a good idea to eat lots of whole foods, including fresh fruits and vegetables and whole grains, and to avoid high sugar and processed foods.
Read more about the benefits of anti-Inflammatory foods.
We know that exercise can help prevent or reverse diseases like type 2 diabetes and obesity.
A large body of research has also looked at the correlation between physical activity and inflammation. A 2020 study suggested that regular exercise is a natural anti-inflammatory agent that can prevent or delay chronic inflammation as you age.
The Centers for Disease Control and Prevention (CDC) recommends that older adults strive to get at least 2.5 hours of moderate-intensity exercise per week, plus muscle-strengthening activities at least 2 days of the week.
Any amount you can manage is positive.
There are a few ideas for staying active.
- A friend can take a bike ride.
- Do some stretching.
- Try water aerobics or swim.
- Follow along with a workout video on the internet.
It is important to consult with a doctor before starting a new workout.
This exercise plan is for older people.
Reducing stress can help reduce inflammation. Chronic stress can cause the body to release pro- inflammatory cytokines that can cause inflammation throughout the body.
There are a few stress-reduction activities to try.
- Practice mindfulness. Mindfulness meditation has a reputation for stress reduction. Turn down the volume and focus on your senses with a quick guided meditation or mindful walk.
- Spend time with supportive loved ones. Surrounding yourself with a positive and strong social network has numerous positive effects, including reduced stress and increased longevity.
- Engage in enjoyable activities. Finding activities that bring you joy can help offset daily stress. A few options: Volunteer, take up a new hobby, play a team sport, or explore nature.
- Focus on deep breathing. This relaxation technique can be done anywhere. The 4-7-8 breathing technique is a popular deep breathing exercise that involves inhaling slowly through the nose for at least 4 seconds, holding for 3 to 7 seconds, and deeply exhaling for 4 to 8 seconds.
Read more about how to be stress free.
Some people swear by supplements to ward off inflamm-aging, because they think a colorful, whole-food diet is important for their health.
There is limited or incomplete evidence to support the use of other supplements to reduce inflammation. These include:
- alpha lipoic acid is a corrosive acid.
- cayenne
- Curcumin is found in the plant.
- ginger
- The garlic is very garlic.
- “It’s called resveratrol.”
- There is spirulina.
- It is a vegetable called turmeric.
If you have a medical condition, consult your doctor before you try vitamins and supplements.
Research has shown that chronic inflammation can lead to arthritis as well as other types of degenerative joint disease. Inflamm-aging can cause joint swelling, increased joint fluid, bone and cartilage damage, and muscle loss.
Many of the same things that help inflamm-aging also benefit your joints.
- A healthy diet includes whole-food.
- A combination of strength training and aerobic exercise is being done.
- Relax and slow down your body.
You can change your lifestyle to prevent diseases that are related to old age.
“You don’t need to completely change your routine. Start small. If you want to start a practice, you can start a 5-minute meditation practice.”
If you are concerned about how inflammation is affecting you, you can talk to a healthcare professional about ways to reduce inflammation and slow the effects of aging.
