Inflammation and Aging: Breaking the Vicious Cycle
Inflammation is a popular buzzword. Articles everyone are telling us inflammation is linked with stress, depression, chronic disease and even premature aging.
But what is inflammation? And what really are the best tips for reducing inflammation for healthy aging and longevity?
How Chronic Inflammation Accelerates Cellular Damage
In a nutshell, inflammation is your body’s natural response to injury or infection. We need this process to occur. But when it becomes non-stop, due to things like poor diet, high stress, lack of exercise, and chemicals or other toxins from the environment, it starts to do more harm than good.
While minor inflammation helps our body heal, chronic inflammation can:
- Damage cells
- Speed up the aging process
- May contribute to diseases such as heart disease, cancer, diabetes and dementia
One of the key mechanisms behind this is oxidative stress. When our inflammatory signals trigger a response that produces too many free radicals over and over again, it starts to harm our cell membranes, DNA and proteins. The cells then age faster and can’t make new, healthy cells as easily.
In fact, many studies have called this “inflammaging,” where repeated, ongoing inflammation ages our entire body, including our nervous system, reproductive system, the heart, and the brain.1 No part of body is spared from the damaging effects.
Inflammation and Premature Aging Connection
So while a lot is clearly happening on the inside, what does this look like from the outside? Premature aging related to inflammation shows up as dull, sagging skin, wrinkles, joint stiffness, fatigue, and decreased muscle mass.
When these signs show up on the outside, damage is happening inside as well. This can be things like plaque buildup, high cholesterol, worsening blood sugar control, and weight gain. All of these slowly increase your biological age.
There’s one particular marker that doctor’s use to evaluate inflammation, and that is C-reactive protein (CRP). High CRP levels have been associated with heart disease and other chronic diseases that reduce life span.2
The take-home message? Chronic inflammation doesn’t just make you look and feel older – it ages you from the inside as well.
Natural Ways to Reduce Chronic Inflammation
While this can sound depressing, the good news is that we actually have quite a few tools to help our body reduce inflammation. Your daily habits either add fuel to the fire or help slowly bring the inflammatory cascade to a halt.
Here are a few tips on how to prevent inflammation in the body naturally:
- Manage stress: Stress is probably one of the biggest drivers of inflammation in our society. Studies have suggested that high stress may increase CRP levels.3
- Prioritize sleep: Poor sleep can increase pro-inflammatory markers. Aim for 7-9 hours of restful sleep per night.4
- Quit smoking and limit alcohol: Both of these are known toxins to our bodies, which increase inflammation.
- Avoid environmental toxins: As much as you are able, avoid second-hand smoke, noxious fumes, and even mold, all of which can raise inflammatory levels.
- Eat healthy: We all know a healthy diet is important, but there are numerous important compounds in anti inflammatory foods that help our body reduce inflammation. On the flip side, an unhealthy diet fuels inflammation.
Anti-Inflammatory Foods for Longevity
One of the most effective tools we have at our disposal is what we eat. Every day we make choices that can either promote inflammation or reduce inflammation. Incorporating anti inflammatory foods regularly can dampen the fire of inflammation and help slow down the aging process.
Here are just a few of the top anti inflammatory foods to reduce inflammation:
- Fatty fish (Salmon, tuna, mackerel, sardines)
Rich in omega-3 fatty acids, these anti-inflammatory fats are powerful as helping your body turn off the inflammatory cycle.
- Legumes (lentils, beans, soy and peas)
Lean plant protein from legumes not only contains amino acids for growth and recovery but are low in saturated fat and high in fiber which aides digestion but also supports the prevention of cardiometabolic conditions including obesity.
- Nuts and seeds
Many nuts and seed come packed with plant-based omega-3 fatty acids (great for vegetarians and vegans!), but also fiber and other compounds that studies have shown help reduce inflammation.5
- Berries (Blueberries, raspberries, strawberries)
- All foods high in polyphenols (aka antioxidants) are great for fighting inflammation, and berries are one of the best sources.
- Leafy greens
We all know our greens are good for us, but one reason is they come packed with numerous nutrients that help our body detoxify and flush out inflammation. Add them daily!
- Olive oil
The Mediterranean diet provides a lot of anti-inflammatory foods, and one those is olive oil. This monounsaturated fat has compounds such as oleocanthal and other polyphenols that make it one of the top anti inflammatory foods.
- Spices
Turmeric and other spices are often touted as some of the top anti inflammatory foods, and for good reason. Studies have shown that many spices can help dampen the effects of chronic inflammation.6
Breaking the Inflammation-Aging Cycle
This cycle of inflammation and aging, what we call “inflammaging,” is the constant loop where chronically high inflammatory levels lead to cellular damage, which then promotes more inflammation. Breaking this frustrating cycle requires a comprehensive approach.
First, use the tips outlined for reducing inflammation naturally. A healthy diet, restful sleep, movement, reducing stress and avoiding toxins are all steps we can take to move the needle towards an anti-inflammatory lifestyle.
Second, see your doctor. There may be some underlying health conditions that could explain ongoing inflammation that is hard to break.
And lastly, consider targeted supplementation to give your body a boost in reducing inflammation. Body Kitchen offers several inflammation-fighting options, such as Mega NAC, Vitamin C, Collagen + Elastin, and even a comprehensive women’s multivitamin. Always consult with your doctor or trusted healthcare provider first to make sure any supplements you take are appropriate for your health and treatment plan.
Final Thoughts
Inflammation may be a part of the natural aging process, but it can be managed. The right foods, a healthy lifestyle with proper sleep and movement, and reducing exposure to stress and toxins can help reverse or delay the effects inflammation take on us daily.
Focus on anti inflammatory foods, and consider adding targeted supplements as a boost, if necessary, to help reduce inflammation. By nourishing and protecting the cells that support every system in the body, from the inside out, you can gain control over the aging process and enjoy your health to the fullest.