What is Inflammageing?
Inflammation is a natural process that occurs when our bodies are fighting off infection or injury. If inflammation persists even after the threat has passed, it can lead to a host of problems, including accelerated ageing. When we age, our levels of pro-inflammatory markers in our body increase, leading to a chronic, low-grade level of inflammation. This is what we call "inflammageing." Inflammageing was first named by Franceschi et al. in 2000, and it is a new addition to the types of aging studies.
Inflammageing is thought to play a role in many age-related diseases, such as Alzheimer's disease, arthritis, and heart disease. Some studies have even shown that inflammation may be involved in the ageing process itself. While more research is needed to confirm these findings, it's clear that inflammageing is an important area of study with implications for our health as we age.
Implications of Inflammageing :
Research suggest a role of inflammageing in the development of Alzheimer's disease, Parkinson's disease, acute lateral sclerosis, multiple sclerosis, atherosclerosis, heart disease, age-related macular degeneration, type II diabetes, osteoporosis and insulin resistance, cancer, and other diseases. Inflammageing also increases morbidity and mortality, significantly harming the health of patients, and causes a decline in the quality of life of patients.So what does all this mean for our health as we age? Unfortunately, there's no easy answer. Inflammation is a complex process, and we're only just beginning to understand its role in ageing and disease. However, there are some things we can do to reduce our risk of inflammageing-related problems.
For example, eating a healthy diet, exercising regularly, and managing stress can all help to reduce inflammation levels in our bodies. Additionally, quitting smoking and avoiding exposure to environmental toxins can also help to keep inflammation at bay.
What You Can Do to Combat Inflammageing:
While there's no way to completely stop the ageing process, there are things you can do to slow it down and reduce your risk of age-related diseases.
Via Diet:
We all know that what we eat affects our health. But did you know that there are certain foods that can help combat inflammageing? Inflammageing is a process whereby inflammation contributes to the acceleration of ageing. While some inflammation is normal and even necessary, chronic inflammation can cause a host of problems.
Fortunately, there are certain foods that can help fight this chronic inflammation and help keep us feeling young and healthy. Here are some of the best anti-inflammation foods to incorporate into your diet:
Olive Oil:
Olive oil is rich in a type of fat called monounsaturated fat, which has been shown to decrease inflammation. In addition, olive oil contains antioxidants that can help protect cells from damage. Try using olive oil in place of other oils when cooking or in salad dressings.
Fatty Fish:
Fatty fish like salmon, tuna, and sardines are excellent sources of omega-3 fatty acids. These fatty acids have anti-inflammatory properties and have been shown to improve heart health, brain function, and joint pain. Aim to eat at least two servings of fatty fish per week. If you don't like fish, you can also take a fish oil supplement.
Nuts and Seeds:
Nuts and seeds are another good source of monounsaturated fat and omega-3 fatty acids. They also contain fiber, vitamins, and minerals. Some examples of nuts and seeds with anti-inflammatory properties include walnuts, flaxseeds, and chia seeds. Add them to your favorite recipes or eat them as a snack.
Fruits and Vegetables:
Fruits and vegetables are packed with antioxidants and phytochemicals, which are natural compounds that have anti-inflammatory effects. aim to eat at least five servings of fruits and vegetables per day. Some great anti-inflammatory options include berries, leafy greens, tomatoes, citrus fruits, and cruciferous vegetables like broccoli and Brussels sprouts.
Via Supplements:
In addition to eating a healthy diet, there are also certain supplements you can take to help reduce inflammation. Here are some of the best anti-inflammation supplements:
Glucoraphanin and Sulforaphane:
Since the early 1990s, accumulating evidence has indicated a wide-range of health benefits associated with the consumption of cruciferous vegetables, including reduced risk of cardiovascular disease, diabetes [and certain types of cancers.. These beneficial properties have been largely attributed to the high concentration of glucoraphanin, an isothiocyanate and precursor to the active compound l-sulforaphane (LSF). Sulforaphane was reported to play a crucial role in reducing chronic inflammation, for instance in the gut.
Resveratrol:
Resveratrol, found in grapes, can also act as an anti-inflammatory agent by suppressing the upregulation of pro-inflammatory molecules.
Omega-3 Fatty Acids:
As we mentioned before, omega-3 fatty acids have powerful anti-inflammatory effects. You can get omega-3s from fatty fish or from supplements. If you take a supplement, look for one that contains EPA and DHA, which are the most active forms of omega-3s.
Curcumin:
Curcumin is the active compound in turmeric. It has strong anti-inflammatory and antioxidant effects and has been shown to improve joint pain, brain function, and heart health. You can find curcumin supplements in capsule or powder form.
Green Tea:
Green tea is rich in antioxidants called catechins, which have been shown to decrease inflammation. In addition, green tea has been linked to a lower risk of several chronic diseases, including heart disease and cancer. You can find green tea supplements in capsule or powder form.
Major Lifestyle Changes to Combat Inflammation
Inflammation is a normal process in the body that helps us fight off infection and heal from injuries. However, when inflammation persists, it can lead to a host of chronic diseases such as heart disease, arthritis, and diabetes. It’s important to regularly incorporate lifestyle modifications that have been shown to reduce inflammation in the body.
1) 7-8 Hours of Sleep Each Night:
One of the best ways to reduce inflammation is to get enough sleep. When we don’t get enough sleep, our bodies release stress hormones that can increase inflammation. Aiming for 7-8 hours of sleep each night can help keep inflammation at bay.
2) Exercise
Exercise is another great way to reduce inflammation. When we exercise, our bodies release endorphins that have anti-inflammatory effects. It’s important to find an exercise routine that works for you and stick with it. Even 10 to 30 minutes of moderate exercise each day can make a big difference.
3) Eat Within Daylight Hours
Eating within daylight hours may seem like a strange way to reduce inflammation, but there’s actually some science behind it. Our bodies are designed to eat when it’s light out and rest when it’s dark. When we eat late at night, our bodies have a harder time digesting food and this can lead to inflammation. So, try to eat your last meal of the day a few hours before bedtime and see if it makes a difference. In addition, try to eat mainly plants and avoid overly processed food.
4) Get Your Vitamin D in Nature or take a Supplement
Vitamin D has been shown to have anti-inflammatory effects, so it’s important to get enough of it in your diet. A good way to get vitamin D is from sunlight exposure, so aim for 15-20 minutes of sun exposure each day (without sunscreen). You can also get vitamin D from certain foods such as fatty fish, eggs, and fortified milk or orange juice. The majority of us are not getting enough vitamin D though. If that is the case, you can resort to a supplement.
These lifestyle modifications may seem small, but they can have a big impact on reducing inflammation in the body. Try incorporating one or two into your routine and see how you feel after a few weeks. You may be surprised at how much better you feel when you give your body the care it needs!