Inflammaging is a term used to describe chronic, low-grade inflammation that occurs with aging. It is characterized by the presence of elevated levels of inflammatory markers in the blood and a heightened inflammatory response to various types of stimuli.
Inflammaging is thought to play a role in the development of age-related diseases such as cardiovascular disease, diabetes, and neurodegenerative disorders. It may also contribute to the decline in physical function and overall health that often occurs with aging.
There is evidence that lifestyle factors such as diet, physical activity, and stress management can influence the development and progression of inflammaging. Some research suggests that following a healthy lifestyle may help to reduce the risk of developing age-related diseases and improve overall health in older adults.
Inflammaging is thought to play a role in the development of a number of age-related conditions, including:
There are several lifestyle factors that may help to prevent or reduce the risk of inflammaging:
1. Diet: One rich in fruits, vegetables, gluten-free whole grains, and high-quality proteins is thought to be anti-inflammatory. Avoiding processed foods and those high in trans fats may also be beneficial. Some specific foods that have been shown to have anti-inflammatory effects include omega-3 fatty acids (such as those found in fatty fish, nuts and seeds), avocados, olive oil, turmeric, ginger, and garlic.
2. Exercise: Regular physical activity has been shown to have anti-inflammatory effects and may help to reduce the risk of age-related diseases. Studies have shown as little as 20 minutes of moderate movement can have an anti-inflammatory effect. Other modalities of movement, such as Sonic Wave Vibration therapy contribute to reduced systemic inflammation.
3. Stress management: Chronic stress has been linked to increased inflammation. Engaging in stress-reducing activities such as meditation, yoga, or deep breathing may help to lower levels of inflammation.
4. Adequate sleep: Getting enough sleep is essential for overall health and may help to reduce inflammation. On average most individuals need 7-9 hours of sleep per night, but quality sleep is most important.
5. Avoid smoking and excessive alcohol consumption: Both smoking and excessive alcohol consumption have been linked to increased inflammation. Limiting or eliminating these behaviors may help to reduce inflammation.
6. Take care of your gut health: The gut microbiome (the collection of bacteria and other microorganisms in the digestive system) plays a role in regulating inflammation in the body. Eating a diet rich in fiber and fermented foods, and avoiding antibiotics when possible, may help to maintain a healthy gut microbiome and reduce inflammation.
It's important to note that everyone is different and what may work for one person may not work for another. It's always a good idea to talk to a healthcare provider before making any changes to your diet or lifestyle.