Introduction
As we age, inflammation levels increase. Inflammation is the body's natural response to injury or infection, but it can also be caused by chronic diseases like heart disease and diabetes. The more inflamed your body becomes, the more likely you are to develop other health problems like arthritis or dementia later in life.
Aging is accompanied by a decline in physiological integrity and a loss of regenerative capacity in many tissues. The development of interventions that prevent or reverse age-related disease requires a better understanding of the interplay of cell intrinsic, inter-cellular communication and systemic deregulations that underlie the aging process. Immune dysfunction and changes in inflammatory pathways are transversal contributors to the aging process and are essential propagators of tissue deterioration.
Inflammation is the number one risk factor for aging.
Inflammation is a normal part of the body's immune response. It can be triggered by a number of factors, including stress, poor diet, smoking and lack of exercise.
Inflammation leads to an accumulation of toxins in your tissues that can damage them over time. This causes pain and discomfort as well as inflammation at various points along your circulatory system (heart disease).
Inflammation correlates with most chronic diseases of aging.
There are many ways that aging and inflammation could be connected. For example, increased oxidative stress may lead to chronic disease through a variety of mechanisms. Oxidative damage can cause DNA damage, which in turn can increase the risk of cancer and other serious health problems. In addition, oxidative stress has been shown to impair immunity by damaging important proteins involved with immune function.
Inflammation is also associated with many chronic diseases such as cardiovascular disease and diabetes. Inflammation causes blood vessels to constrict which then leads to poor blood flow throughout your body; this impairs organ function and increases your risk for developing cardiovascular disease or Type 2 diabetes. Even if you don't have any symptoms yet—like enlarged lymph nodes—inflammation may still be causing damage at an early stage because it can cause problems with wound healing.
Anti-inflammatory foods can help alleviate inflammation, which can help improve health.
You can help alleviate the negative effects of aging and inflammation by eating a diet high in omega-3 fatty acids, antioxidants, fiber and vitamins.
Omega 3 fatty acids, which are found in fish oils like salmon or sardines, are known to help reduce inflammation in the body. Antioxidants such as vitamin C also play a role in reducing inflammatory responses by protecting cells from damage caused by free radicals (highly reactive molecules that cause oxidative stress). Fiber helps keep you full longer so you don't overeat or snack on unhealthy foods at night—which may lead to weight gain over time! Vitamins A & E work together with other anti-inflammatory nutrients like lycopene found in tomatoes (which provide most of their antioxidant power)
Sugar consumption can increase inflammation and should be limited.
Sugar is a refined carbohydrate that has been linked to many chronic diseases, including cardiovascular disease and diabetes. Sugar also has been shown to contribute to many other inflammatory responses in the body. To avoid this, you should avoid processed foods and sweets as much as possible—and focus on eating more whole foods instead of processed ones (i.e., fruits and vegetables).
Stress can cause inflammation, so reducing stress by practicing mindfulness is important.
Stress can cause inflammation, so reducing stress by practicing mindfulness is important. Mindfulness can help you focus on the present moment, which helps you relax and be more aware of your feelings and emotions.
If you smoke, quitting can aid in reducing inflammation and keeping your body healthy.
If you smoke, quitting can aid in reducing inflammation and keeping your body healthy. Smoking is a major risk factor for heart disease, cancer and other chronic diseases. Research suggests that smoking causes inflammation in the body that contributes to these diseases.
Quitting smoking can improve health and reduce inflammation. In fact, according to studies conducted by the CDC's National Center for Chronic Disease Prevention and Health Promotion, people who don't smoke are less likely than smokers to develop type 2 diabetes or high cholesterol levels (or both).
Additionally:
- Smokers who quit before age 50 years tend not only have lower risks of developing cardiovascular disease but also suffer fewer strokes when compared with those who continue smoking.
- Those who quit earlier were found not only less likely than smokers but also even less likely than ex-smokers who had never smoked!
Avoiding processed foods and food additives can help reduce inflammation in the body.
Avoiding processed foods and food additives can help reduce inflammation in the body. Food additives are found in processed foods, so it's important to read labels when you're shopping for groceries or preparing meals. Some common examples of food additives that increase inflammation include:
- Monosodium Glutamate (MSG)
- Artificial Sweeteners (aspartame, saccharin)
Foods containing these ingredients may cause an increase in your blood sugar level which could lead to weight gain and insulin resistance over time. They also may contribute to chronic diseases like cancer, heart disease and diabetes because they contribute to abnormal cell growth within our bodies by stimulating certain enzymes within cells that alter their function—a process known as glycation/oxidation reactions.
Reducing inflammation and lowering risk factors such as stress, smoking and eating a poor diet can lead to a longer life.
The number one way to reduce inflammation is by reducing the stress in your life. Stress can be caused by many factors, including work, family and financial issues.
In addition to reducing stress, you should also consider quitting smoking and eating a healthy diet—both of which are associated with lower rates of chronic disease.
Finally, exercise regularly! Exercise has been shown to improve fitness as well as decrease inflammation levels in the body.
Conclusion
Now that you know how important it is to reduce inflammation and aging, it's time to take action. Start by making sure your diet is filled with anti-inflammatory foods such as avocado, fresh fruits and vegetables (here are some easy ways) and nuts like almonds. It's also important to take supplements when needed like vitamin D or probiotics like acidophilus which help promote a healthy gut.
Reference
https://www.nature.com/articles/s41569-018-0064-2
https://febs.onlinelibrary.wiley.com/doi/full/10.1111/febs.15061