It is projected that 25% of the population in the UK will be 65 years of age or older by 2050. Over the past few decades, we have seen improvements in lifespan; unfortunately, these have not always been accompanied by increases in health, placing a growing burden on health and social care services.
Our basic defense mechanism, the acute inflammatory response, is triggered when we contract an infection or suffer physical harm.
Physiological aging is characterized by a persistently high level of inflammation throughout the body. This is referred to as inflammaging, and it is known to accelerate diseases including dementia, heart disease, muscular atrophy, and elevated infection risks. In older adults, inflammation is the strongest predictor of health issues and mortality, to put it simply.
A rising phrase, “healthy aging,” is a result of a variety of factors, including genetics and lifestyle and environmental modifications that each of us may make. All of us have the power to actively choose now, which could have an impact on inflammation and have benefits both now and in the future. These are our best evidence-based suggestions for reducing inflammation.
1. Make More Movements
It is advised that adults engage in aerobic exercise for at least 150 minutes, or 2.5 hours, every week. Less than 10% of persons over 65 in the UK are.
Our own research at the University of Birmingham’s Institute of Inflammation and Aging has shown that moderate exercise can help people maintain a healthy weight and that regular cardiovascular exercise has potent anti-inflammatory benefits that last throughout adulthood.
In addition to conventional “exercise,” we can also make an effort to decrease sedentary behavior by setting up recurring reminders to move, selecting standing desks at work to break up extended periods of sitting, and using other simple “hacks” to stay active throughout the day.
2. Continue To Weight A Healthy Amount
Inflammation is primarily caused by excess fat in the organism.
An endocrine organ, adipose tissue is the main source of pro-inflammatory cytokines including TNFα, CRP, and IL-6 that are generated by immune cells with a pro-inflammatory senescent phenotype infiltrating it.
Moving more (see 1) and eating a diet rich in fruits, vegetables, and unprocessed foods (see 3 and 4) significantly increase our bodies’ ability to turn extra fat into energy rather than storing it as fat.
3. Increase Your Fruit and Vegetable Intake
There are two primary benefits of fruits and vegetables for inflammation.
First of all, foods richer in fiber and lower in nutritional densities fill us up more and aid in weight loss by preventing overconsumption of calories that may be stored as fat.
Second, research has demonstrated the numerous health advantages of following a Mediterranean diet that places a strong emphasis on eating a wide range of fruits and vegetables, especially specific leafy greens like kale and spinach. Recent data from a one-year Med-Diet intervention research in older persons showed a decrease in the probability of developing chronic diseases as well as inflammatory markers (IL-17, CRP).
Fruits and vegetables provide us with a feeling of fullness without overindulging in calories, along with a wealth of beneficial vitamins and fiber.
4. Monitor The Amount Of Highly Processed Food
Reduce the amount of ultra-processed food in our diets as it can be highly rich in calories, sugar, salt, and trans fats.
Reducing the quantity of what are often referred to as “ultra-processed foods” is a useful strategy to lessen pro-inflammatory stress in the body brought on by excess fat, especially when combined with eating more non- or slightly processed foods like fruits and vegetables. In addition, many convenience meals are deficient in fiber and certain vitamins and minerals that support a healthy immune system. UPFs also have increased salt content, which raises the risk of hypertension.
Reducing the amount of UPFs in your diet can help lower your risk of weight gain and low dietary fiber and vitamin intake.
5. Control Your Tension
Many older persons experience stress, and preventing hormones that worsen chronic inflammation requires effective stress management techniques.
Stressors include grieving, taking on more caregiving duties, and coping with growing health issues. Prof. Mauro has emphasized the research that already exists on the significance of stress management as a tactic to fight inflammation, which is mediated by lowering cortisol hormone levels, which are linked to the accumulation of visceral fat surrounding organs in the body. Research, including that conducted by Mauro’s lab, has demonstrated that visceral fat—which might not be as evident—plays a major role in long-term pro-inflammatory reactions.
Engaging in social exercise or outdoor exercise, practicing mindfulness, and forming relationships with people are some strategies.
Reducing stress has a major positive impact on sleep quality and helps balance the hormones that boost immunity.
6. Establish Connections With People
Making connections with friends, family, and the community is a great way to combat social isolation, which is one of the main causes of stress and inflammation.
According to the Blue Zones study, prosperous centenarians reside in households and communities that prioritize them. This entails keeping elderly parents and grandparents at home or close by. When the time comes, close families frequently take care of aging parents because they make a commitment to a life partner and give their kids their whole attention.)
7. Take Into Account Supplements
An increasing body of research indicates that many dietary components have anti-inflammatory properties.
Dr. Duggal emphasized the latest research supporting the potential anti-inflammatory effects of several dietary nutrients, including Omega-3 polyunsaturated fatty acids, curcumin (found in turmeric), resveratrol (found in red berries and grapes), and the use of probiotic supplements, vitamin C, vitamin D, and magnesium.
Many of these elements can be obtained by eating a balanced diet rich in fruits and vegetables, but some people may find that taking extra supplements is beneficial.