Inflammaging: How Inflammation can age you
Inflammaging is a term coined in 2000 to describe the chronic, low-grade inflammation that increases as we age. It is a combination of the words “inflammation” and “aging,” and it plays a significant role in the development of age-related diseases such as cardiovascular disease, diabetes, Alzheimer’s, and cancer. This process occurs when the body’s immune system becomes overactive and starts to attack its own tissues, leading to a continuous inflammatory response.
What Causes Inflammaging?
As we age, the body undergoes various changes, including a decline in immune function. The immune system becomes less efficient at distinguishing between harmful invaders and normal, healthy cells, leading to prolonged, low-level inflammation. Additionally, other factors contribute to inflammaging, such as:
Cellular Senescence: As cells age, they can become senescent and release pro-inflammatory cytokines, contributing to the inflammatory environment.
Mitochondrial Dysfunction: Mitochondria, the energy powerhouses of cells, become less efficient with age, causing them to trigger inflammation.
Accumulation of Damaged Cells: Over time, the accumulation of damaged or dysfunctional cells can cause inflammation in tissues and organs.
There are 4 ways to control Inflammaging
While some aspects of aging are inevitable, certain lifestyle changes can help reduce the risk of inflammaging and promote healthy aging:
Nutrition and Key Food sources:
Anti-inflammatory foods: Incorporate omega-3-rich foods like fatty fish (salmon, mackerel), walnuts, and flaxseeds.
Fruits and vegetables: Aim for a colourful variety of polyphenol-rich foods like berries, leafy greens, tomatoes, and cruciferous vegetables (broccoli, cauliflower).
Spices: Turmeric, ginger, and garlic have potent anti-inflammatory properties.
Whole grains and legumes: Brown rice, quinoa, and lentils are rich in pre-biotic fibre which help feed the ‘good’ bacteria and regulate inflammation.
Avoid processed foods: Minimize intake of refined sugars, trans fats, and highly processed foods.
Fermented foods: Kefir, sauerkraut, kimchi, kombucha, tofu and miso. These probiotic rich foods help support a healthy gut microbiome and prevent an over population of ‘bad’ bacteria that contribute to inflammation and ageing
Stress Reduction:
Practice mindfulness or meditation to reduce stress hormones like cortisol, which can contribute to inflammation.
Engage in regular relaxation techniques such as deep breathing, mindful walking or yoga.
Sleep:
Aim for 7-9 hours of quality sleep per night. Chronic sleep deprivation can increase inflammatory markers.
Establish a regular sleep routine to help your body maintain circadian rhythms.
Movement and Key Exercises:
Moderate aerobic exercises: Activities like walking, cycling, and swimming can help reduce chronic inflammation.
Strength training: Resistance exercises build muscle mass and improve metabolic function, which can lower inflammation levels.
Yoga or Tai Chi: These mind-body exercises are great for managing both physical and mental stress.
By adopting a balanced lifestyle that includes a nutritious diet, stress management, regular exercise, and proper sleep, individuals can significantly reduce the risk of inflammaging and improve their overall health as they age.
At the SOP we take a very whole-lifestyle and whole-body approach to your health. If you need support and guidance with any of these areas we have a multi-disciplinary team that can help.
Get in touch! We love to chat.
Emma Wightman
www.the-sop.com
PS. If you’re interested in my work in Kenya, please do come to my talk on the 25th April at the Village Club in Goodworth Clatford. Book your ticket here: https://www.trybooking.com/uk/events/landing/76669?