One of the most vexing aspects of aging is inflammation and the aches and pains it causes. While there are many reasons for inflammation to occur, there are also a variety of ways to minimize it, including through a diet focused on colorful, inflammation-fighting foods. Being mindful of what to eat and what not to eat can not only help reduce painful inflammation but can improve health in many other ways, as well.
Inflammation and aging: What’s going on?
People often assume inflammation is the result of an injury or infection, but this “acute” inflammation is usually brief. Conversely, long-term or “chronic” inflammation in seniors is the result of complex age-related changes that cause the immune system to malfunction. Among the many contributing factors to chronic inflammation – sometimes called “inflammaging” – are:
- Poor sleep
- Poor diet
By making simple lifestyle changes inflammation can be minimized and research has shown that adopting an anti-inflammatory diet can make a big difference. Learn more about how diet impacts inflammation in the rupahealth.com article, “The Science Behind Anti-Inflammatory Eating: What Does Research Say?”
What to eat
Aging causes cells to become damaged and a nutrient-rich diet is essential to improving cell health and minimizing inflammation throughout the body. When crafting an anti-inflammatory diet start with colorful, fresh, whole foods like fruits and vegetables. As noted in the eatingwell.com article, “The 7 Best Fruits for Fighting Inflammation,” cherries, blueberries, watermelon, apples, strawberries, avocados, and pineapple are anti-oxidant-rich inflammation fighters and also provide fiber and natural sugar for energy.
Similarly, vegetables are also key to minimizing inflammation. The realsimple.com article, “13 Anti-Inflammatory Vegetables You Aren’t Eating Enough of, According to Dietitians,” describes how “cruciferous” veggies like broccoli, bok choy, cabbage, and Brussels sprouts offer variety as well as essential nutrients and fiber. Simple, dark green, leafy vegetables like kale, spinach, and Swiss chard are also excellent choices. Additionally, sweet potatoes and microgreens — the baby versions of plants like broccoli, spinach, and kale — are more nutritious than the mature plants. Peppers, carrots, and mushrooms are other tasty options that are full of vitamins and antioxidants.
When it comes to protein, there are ways to get plenty while limiting red and processed meats like steak, hamburger, hot dogs, bacon, and sausage. According to the va.gov document “Anti-inflammatory Diet: Protein,” it’s smarter to opt for chicken and fish and supplement with protein-rich beans, lentils, whole grains, soy, peas, nuts, and seeds. It’s also notable that non-meat proteins also provide fiber that animal meats do not.
What not to eat
Knowing what not to eat is also important. In addition to the meats mentioned above, processed foods and those with added salt and sugar also contribute to inflammation. The health.com article, “10 Everyday Foods That Might Be Causing Your Inflammation,” puts sugary foods like soda and others with added sugar first, followed by fast food that is often highly processed and high in added sugar and salt. Fried foods are another group to avoid, along with other processed foods like cookies and TV dinners. When cooking, avoid omega-6 oils like corn and canola oils, and choose omega-3 oils like olive, flax, and avocado.
Additional benefits of an anti-inflammatory diet
The benefits of an anti-inflammatory diet also help stop the damage caused by inflammation, and the health.clevelandclinic.org article, “Why and How to Start an Anti-Inflammatory Diet,” notes the benefits can include:
- Less joint pain.
- Less swelling.
- Lower blood pressure.
- Lower blood sugar.
- Weight loss.
- Improved energy.
Another benefit is a lower risk of cancer. According to the mdanderson.org article, “Inflammation and cancer: Why your diet is important,” inflammation damages healthy tissues and cells and weakens the immune system, thus increasing the risk of cancer. One recent study described in the nbcnews.com article, “An anti-inflammatory diet may help colon cancer patients live longer, study says,” showed participants who ate a diet high in ultra-processed, sugary, and fatty foods had an 87% higher risk of death from the disease than those who did not.
The hopkinsmedicine.org article, “Fight Inflammation to Help Prevent Heart Disease,” also notes that a healthy diet is associated with a lower risk of heart disease because chronic inflammation may contribute to the growth of arterial plaque, a major cause of heart attacks and strokes. Researchers have also recently begun to suspect that inflammation plays a role in the development of type 2 diabetes, which can damage the eyes, nerves, kidneys, and heart.
Delicious and nutritious meals are a priority at Ganton’s Countryside. For more information about Countryside, please call Margaret Nagel at (517) 206-5000 or download our brochure to learn about our care levels, cost, and amenities.
