While you can’t stop aging, you can take steps to ensure you age as healthily as possible. Managing inflamm-aging is one way to do this. It’s an age-related inflammatory process that increases the likelihood of developing chronic diseases.
What is Inflamm-aging?
“Inflamm-aging” or “inflammaging” is a type of inflammation that occurs as you age. Research suggests that this mild form of age-related inflammation might be why we’re more likely to develop health issues as we get older.
Acute inflammation is vital for the body’s healing process, but chronic inflammation can trigger various common diseases that emerge as we age, including Alzheimer’s disease, arthritis, cancer, heart disease, and type 2 diabetes.
By managing chronic inflammation through healthy lifestyle habits, you may be able to prevent or slow down the progression of inflammation-related chronic conditions. We’ve partnered with C60 Power to bring you this guide on how to make reducing inflammation part of your roadmap for aging well.
1. Eat an Anti-inflammatory Diet
Modifying your diet to include foods rich in antioxidants and polyphenols can play a positive role in managing inflamm-aging.
Foods you may want to avoid that can cause inflammation include:
- Refined carbohydrates, such as white bread and pastries
- High-fat dairy
- Fried foods
- Red and processed meats
A 2018 study suggested a relationship between lower levels of inflammation and eating a Mediterranean diet, which includes the following anti-inflammatory foods:
- Fruits, such as blueberries, cherries, oranges, and strawberries
- Fatty fish, such as salmon and sardines
- Leafy greens, such as kale and spinach
- Nuts, such as almonds and walnuts
- Olive oil
- Tomatoes
- Whole grains
It’s important to note that not all medical experts agree on the concept of an anti-inflammatory diet. However, most do agree that it’s a good idea to eat plenty of whole foods, including fresh fruits, vegetables, and whole grains, and to avoid high sugar and processed foods.
Read more about anti-inflammatory foods.
2. Move Your Body
We already know that exercise can help prevent or even reverse the effects of certain diseases like type 2 diabetes and obesity.
A large body of research has also looked at the correlation between physical activity and inflammation. A 2020 study suggested that regular exercise is a natural anti-inflammatory agent that can prevent or delay chronic inflammation as you age.
The Centers for Disease Control and Prevention (CDC) recommends that older adults aim to get at least 2.5 hours of moderate-intensity exercise per week, plus muscle-strengthening activities at least 2 days a week.
But any exercise is better than no exercise, so any amount you can manage is positive.
Here are a few ideas for staying active:
- Take a brisk walk or bike ride with a friend.
- Do some stretching or gentle yoga.
- Go for a swim or try water aerobics.
- Follow along with one of the thousands of free workout videos on YouTube.
Keep in mind that it’s important to consult with a healthcare professional before starting a new workout routine.
Learn more by reading this exercise plan for older adults.
3. Ease Stress
Managing stress can help reduce inflamm-aging. Chronic stress may trigger the fight, flight, or freeze response, causing the body to release pro-inflammatory cytokines (small proteins) that promote inflammation throughout the body.
A few stress-reduction activities to try:
- Practice mindfulness: Mindfulness meditation is known for stress reduction. Turn down the volume and focus on your senses with a quick guided meditation or mindful walk.
- Spend time with supportive loved ones: Surrounding yourself with a positive and strong social network has numerous positive effects, including reduced stress and increased longevity.
- Engage in enjoyable activities: Finding activities that bring you joy can help offset daily stress. A few options: Volunteer, take up a new hobby, play a team sport, or explore nature.
- Focus on deep breathing: This relaxation technique can be done anywhere. The 4-7-8 breathing technique is a popular deep breathing exercise that involves inhaling slowly through the nose for at least 4 seconds, holding for 3–7 seconds, and deeply exhaling for 4–8 seconds.
Read more about how to cope with stress.
4. Consider Anti-inflammatory Supplements
While eating a colorful, whole-food diet is important for your overall health, some people swear by supplements to ward off inflamm-aging.
Evidence suggests that fish oil may have anti-inflammatory properties. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two main omega-3 fatty acids in fish oil that may be linked to these effects.
Some people take other supplements to reduce inflammation, but there’s limited or inconclusive evidence to support their use as anti-inflammatories. These include:
- Alpha-lipoic acid
- Cayenne
- Curcumin
- Ginger
- Garlic
- Resveratrol
- Spirulina
C60 Power’s C60 Avocado Oil is made with organic avocado oil and delivers 25.6 mg of active carbon 60 (C60) per ounce. The USA-made oil has also been tested for purity, quality, and concentration. C60 may help fight free radicals in the environment and reduce the chance of chronic conditions.
Always consult your doctor before trying vitamins and supplements since they may interact with medications or may not be right for you if you have certain medical conditions.
Read more about supplements that may help with inflammation.
5. Take Care of Your Joints
Research ( source ) has shown that chronic inflammation can lead to arthritis and other types of degenerative joint disease. Inflamm-aging can cause joint swelling, increased joint fluid, bone and cartilage damage, and muscle loss.
Luckily, many of the same things that tame inflamm-aging also benefit your joints, including:
- Eating a healthy, whole-food diet
- Doing a combination of aerobic exercise and strength training
- Practicing relaxation techniques to calm your mind and slow your body
Read more about cartilage, joints, and the aging process.
Takeaway
Inflamm-aging refers to inflammation related to the aging process. You can start making changes today to prevent age-related conditions.
But you don’t need to completely overhaul your routine. Start small. For example, commit to a morning walk or start a 5-minute meditation practice.
If you’re concerned about how inflamm-aging is affecting you, talk with a healthcare professional for more tips on reducing inflammation and easing some of the effects of aging.
