By 2050, it is projected that a quarter of the population in the United Kingdom will be 65 years old or above. The extension of lifespan in recent decades has not been accompanied by a proportional improvement in health, leading to added pressure on healthcare and social services.
In instances of infection or injury, our bodies trigger an acute inflammatory response as a crucial defense mechanism.
At a physiological level, aging involves a persistent state of heightened inflammation throughout the body, a phenomenon known as inflammageing. This process is identified as a contributing factor to the acceleration of various conditions such as heart disease, dementia, muscle loss, and susceptibility to infections. Essentially, inflammageing stands out as the primary predictor of health issues and mortality.
The concept of healthy aging encompasses a range of factors including genetic predispositions and modifications to lifestyle and surroundings. By proactively making choices now, individuals can potentially mitigate inflammageing, reaping benefits both in the present and later stages of life. Below are evidence-based recommendations to combat inflammageing.
1. Increase Physical Activity
Adults are advised to engage in a minimum of 150 minutes, or 2.5 hours, of aerobic exercise weekly. However, less than 10% of adults over 65 in the UK meet this recommendation.
Research conducted at the Institute of Inflammation and Aging at the University of Birmingham has highlighted the significant anti-inflammatory effects of regular aerobic workouts across adulthood. Moderate exercise not only aids in weight management but also promotes overall well-being.
In addition to structured exercise routines, individuals can incorporate strategies to reduce sedentary behavior such as setting reminders to move regularly, opting for standing desks, and adopting other active habits throughout the day.
2. Maintain Optimal Body Weight
Excessive body fat serves as a primary trigger for inflammation.
Adipose tissue functions as an endocrine organ, releasing pro-inflammatory cytokines like IL-6, TNFα, and CRP, which are associated with a pro-inflammatory senescent state in immune cells.
By combining regular physical activity (refer to point 1) with a diet rich in fruits, vegetables, and unprocessed foods (see points 3 and 4), individuals can facilitate the conversion of excess body fat into energy, thereby preventing its storage.
3. Enhance Fruit and Vegetable Intake
Consuming fruits and vegetables offers dual benefits in combating inflammation.
These foods, rich in fiber and low in calorie density, promote satiety without the risk of excessive calorie intake that could lead to fat accumulation and weight gain.
Studies advocate for a Mediterranean diet emphasizing the consumption of a variety of fruits and vegetables, including nutrient-rich options like spinach and kale, to derive numerous health advantages. Recent research indicates that adherence to such a diet can reduce inflammatory markers and lower the risk of chronic disease development in older adults.
Fruits and vegetables provide essential micronutrients and fiber while aiding in calorie control.
4. Monitor Consumption of Ultra-Processed Foods
Ultra-processed foods, characterized by high calorie content and elevated levels of salt, sugar, and trans fats, should be limited in the diet.
Incorporating more whole, minimally processed foods like fruits and vegetables while reducing intake of ultra-processed foods can help alleviate pro-inflammatory stress caused by excess body fat. These processed foods often lack fiber, essential vitamins, and minerals crucial for immune function.
Restricting ultra-processed food consumption mitigates the risk of weight gain and ensures a diet rich in fiber and essential nutrients.
5. Stress Management
Effective stress management is essential for older adults to prevent the release of hormones that contribute to chronic inflammation.
Sources of stress among older individuals include managing health issues, coping with loss, and fulfilling caregiving responsibilities. Studies emphasize the significance of stress management in combatting inflammageing by regulating cortisol levels, a hormone linked to visceral fat deposition. Research indicates that visceral fat plays a significant role in chronic inflammation, underscoring the importance of stress reduction strategies.
Strategies to manage stress include engaging in social activities, outdoor exercise, mindfulness practices, and fostering connections with others.
Stress management not only promotes quality sleep but also helps maintain hormonal balance critical for immune function.
6. Foster Social Connections
Building and nurturing relationships with friends, family, and community members is a potent antidote to social isolation, a key contributor to stress and inflammageing.
Studies like the Blue Zones project have demonstrated that centenarians living in supportive familial and community environments tend to thrive. Prioritizing familial bonds, investing time and affection in children, and ensuring intergenerational care can foster cohesive family units that provide care for aging members when needed.
7. Consider Nutritional Supplements
Emerging research highlights the potential anti-inflammatory effects of certain dietary nutrients.
Nutrients such as Omega-3 fatty acids, Curcumin (from Turmeric), Resveratrol (found in berries and grapes), and essential vitamins like C, D, and magnesium, as well as probiotics, have shown promise in reducing inflammation. While a balanced diet rich in fruits and vegetables can supply many of these nutrients, some individuals may benefit from additional supplementation.
While aging is inevitable, adopting simple lifestyle modifications can promote healthier aging, bolster well-being, independence, and enhance the quality of life for older adults.
Citation:
“Seven tips for targeting inflammaging and promoting a longer healthier life” (2024, April 17)
Retrieved on April 17, 2024, from https://medicalxpress.com/news/2024-04-inflammaging-longer-healthier-life.html
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