As a family physician for over 17 years, I’ve seen how chronic inflammation affects people’s lives, but I’ve also witnessed the remarkable improvements when they understand and address it. This week we’re examing inflammation, how it effect our health and aging and most importantly what we can do about it.
Let’s dive in…
What is Inflammation?
You might have heard this word before, especially if you’ve ever had a cut or a bruise. Inflammation is your body’s way of protecting itself.
When something harmful or irritating affects a part of your body, your immune system kicks in to fight it off.
This is a good thing because it helps you heal. But sometimes, inflammation can stick around longer than it should, even when there’s no real threat.
This is called chronic inflammation, and it’s not so great for your body [1] [2] [3].
Chronic inflammation is like a fire that never goes out. It keeps burning and can cause damage over time.
This type of inflammation is linked to many health problems, especially as we get older. Scientists call this “inflammaging,” which is a mix of inflammation and aging.
It’s a big deal because it can lead to diseases like diabetes, Alzheimer’s, and heart disease [1] [5] [6]. So, while inflammation is a natural and necessary process, when it becomes chronic, it can be harmful.
How Does Inflammation Impact Our Aging Process?
Now, let’s dive into how inflammation affects aging. As we age, our bodies naturally change, and one of those changes is an increase in chronic inflammation. This is part of what makes us feel older and can lead to age-related diseases.
Inflammaging, as it’s called, is a major player in how we age and how healthy we stay as we get older [1] [2] [4].
Imagine your body as a car. When it’s new, everything runs smoothly. But over time, parts start to wear out. Inflammation is like rust that slowly builds up, making the car less efficient.
In our bodies, this “rust” can cause problems like heart disease, arthritis, and even cancer [5] [7] [9]. It’s not just about feeling older; it’s about how inflammation can speed up the aging process and make us more vulnerable to diseases.
But here’s the good news: there are ways to manage inflammation and help your body age more gracefully. Simple lifestyle changes like eating a healthy diet, exercising regularly, and managing stress can help reduce inflammation.
These changes can make a big difference in how you feel and how well you age [3] [5] [8].
So, while we can’t stop aging, we can take steps to make the journey healthier and more enjoyable.
Simple Guide to Reducing Inflammation:
Chronic inflammation is linked to numerous health conditions, from heart disease to accelerated aging. Here’s an evidence-based approach to reducing inflammation in your body.
Diet and Nutrition
- Eliminate Inflammatory Foods
- Cut out refined sugars and sweetened beverages
- Adopt a Mediterranean diet pattern
- Increase fruits and vegetables, especially cruciferous types like broccoli and cabbage
- Strategic Eating
- Practice time-restricted eating (limit eating to a 10-hour window)
- Consider intermittent fasting if appropriate for you
- Stop eating several hours before bedtime
- Anti-inflammatory Foods
- Include fatty fish regularly
- Add probiotic-rich foods like yogurt and fermented vegetables
- Incorporate fresh herbs and spices like turmeric and ginger
Physical Interventions
- Exercise and Movement
- Regular physical activity triggers anti-inflammatory responses
- Include both cardio and strength training
- Exercise consistently rather than sporadically
- Start gently and build up gradually
- Temperature Therapy
- Heat: Regular sauna sessions or hot baths
- Cold: Brief cold showers or cold water immersion
- Massage therapy for recovery
Mind-Body and Lifestyle
- Stress Management
- Practice yoga, tai chi, or meditation
- Maintain consistent sleep schedule
- Focus on stress reduction techniques
- Include regular relaxation practices
- Weight Management
- Maintain healthy body weight
- Combine diet and exercise
- Focus on gradual, sustainable changes
Implementation Tips
- Start with one change at a time
- Build habits gradually
- Work with healthcare providers
- Consistency matters more than perfection
- Combine multiple approaches for best results
Remember: The most effective strategy is a personalized combination of these approaches, implemented gradually and consistently over time.
Always consult healthcare providers before starting new health protocols, especially with existing medical conditions.
References
- Fougère, B., Boulanger, E., Nourhashemi, F., Guyonnet, S., & Cesari, M. Chronic Inflammation: Accelerator of Biological Aging. Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences. 2017; 72. https://doi.org/10.1093/gerona/glw240
- Sanada, F., Taniyama, Y., Muratsu, J., Otsu, R., Shimizu, H., Rakugi, H., & Morishita, R. Source of Chronic Inflammation in Aging. Frontiers in Cardiovascular Medicine. 2018; 5. https://doi.org/10.3389/fcvm.2018.00012
- Singh, A., Schurman, S., Bektas, A., Kaileh, M., Roy, R., Wilson, D., Sen, R., & Ferrucci, L. Aging and Inflammation.. Cold Spring Harbor perspectives in medicine. 2023 https://doi.org/10.1101/cshperspect.a041197
- Chambers, E., & Akbar, A. Can blocking inflammation enhance immunity during aging?. The Journal of allergy and clinical immunology. 2020; 145 5. https://doi.org/10.1016/j.jaci.2020.03.016
- Chung, H., Cesari, M., Anton, S., Marzetti, E., Giovannini, S., Seo, A., Carter, C., Yu, B., & Leeuwenburgh, C. Molecular inflammation: Underpinnings of aging and age-related diseases. Ageing Research Reviews. 2009; 8. https://doi.org/10.1016/j.arr.2008.07.002
- Pawelec, G., Goldeck, D., & Derhovanessian, E. Inflammation, ageing and chronic disease.. Current opinion in immunology. 2014; 29. https://doi.org/10.1016/j.coi.2014.03.007
- Franceschi, C., & Campisi, J. Chronic inflammation (inflammaging) and its potential contribution to age-associated diseases.. The journals of gerontology. Series A, Biological sciences and medical sciences. 2014; 69 Suppl 1. https://doi.org/10.1093/gerona/glu057
- Chung, H., Kim, D., Lee, E., Chung, K., Chung, S., Lee, B., Seo, A., Chung, J., Jung, Y., Im, E., Lee, J., Kim, N., Choi, Y., Im, D., & Yu, B. Redefining Chronic Inflammation in Aging and Age-Related Diseases: Proposal of the Senoinflammation Concept. Aging and Disease. 2019; 10. https://doi.org/10.14336/AD.2018.0324
- Rea, I., Gibson, D., Mcgilligan, V., Mcnerlan, S., Alexander, H., & Ross, O. Age and Age-Related Diseases: Role of Inflammation Triggers and Cytokines. Frontiers in Immunology. 2018; 9. https://doi.org/10.3389/fimmu.2018.00586