Inflammation is how the human body heals itself. In fact, the inflammatory process is crucial for fighting infections and healing from injuries.
However, this healthy process has a dark side to it. Inflammation that has gone south is commonly referred to as “chronic inflammation”.
Chronic inflammation is like a smoldering fire that quietly causes cellular damage over a long period of time. In other words, when the inflammatory process is perpetuated beyond what is healthy or useful, it wreaks havoc on otherwise healthy systems within the body.
Chronic inflammation can strike at any age; but people become more prone to developing this type of low-grade inflammation as they age.
Hence the emergence of the term “inflammaging”.
Inflammaging Defined
Inflammaging refers to persistent, low-grade inflammation that increases with age.
Like chronic inflammation, inflammaging is destructive to the body if it persists for months or years. Unlike chronic inflammation, inflammaging isn’t necessarily a response to a particular stressor. Rather, it’s caused by the aging process.
The following are some factors that contribute to age-related inflammation:
- Senescent cells
These are cells within the body that no longer divide on a regular basis, yet they remain metabolically active. Researchers sometimes refer to these partially functional cells as “zombie cells”. Unfortunately, senescent cells are not benign. They secrete inflammatory molecules that can cause chronic low-grade inflammation. Senescent cells also tend to accumulate as people age.
- Oxidative stress
Oxidative stress occurs when your body lacks sufficient antioxidants to neutralize free radicals. When your body has an abundance of free radicals that remain un-neutralized, the result can be long-term inflammation. This imbalance of antioxidants relative to free radicals is more likely to exist as people age.
- Diet
A lifetime of poor dietary choices can increase the risk for developing long-term inflammation. Processed foods, refined sugar, and unhealthy fats can all promote inflammation over time.
- Insufficient exercise
While this doesn’t apply to everyone, some people will become more sedentary as they get older. Unfortunately, inactivity can lead to weight gain, insulin resistance, and other issues that contribute to inflammation.
- Underlying health conditions
Chronic illnesses that are often associated with aging (like type 2 diabetes and cardiovascular disease) are strongly associated with inflammation. They also impair the body’s ability to regulate its inflammatory response.
- Imbalanced hormones
An inverse relationship exists between hormones and inflammation. As hormone levels decline with age, the risk for developing age-related inflammation increases.
Inflammaging has been linked to many age-related illnesses including Alzheimer’s, type 2 diabetes, cardiovascular disease, and some cancers. It also contributes to tissue and organ degeneration, which hastens the aging process overall.
9 Steps for Preventing Inflammaging
- Follow an anti-inflammatory diet
A diet rich in lean protein, colorful vegetables, low-sugar fruit, whole grains, and healthy fats can help to reduce inflammation. Limit or eliminate processed foods, refined carbohydrates, and unhealthy fats.
- Maintain a healthy weight
Being overweight is strongly associated with chronic inflammation. You can lower your risk for inflammaging by keeping your muscles strong and your body fat low. It’s particularly important to avoid gaining weight around the midsection.
- Stay active
Regular physical activity that includes cardiovascular exercise and strength training has anti-inflammatory benefits.
- Manage stress
Chronic stress (and its associated hormones) can trigger inflammatory responses within the body. Stress-reducing strategies like meditation and deep breathing can help to keep inflammation in check.
- Get sufficient sleep
Quality sleep helps your body to regulate the inflammatory process, while at the same time supporting good health overall. Aim for seven to nine hours of sleep each night.
- Don’t smoke
If you smoke, talk to your primary care physician about cessation strategies. Quitting can significantly reduce inflammation levels.
- Consider anti-inflammatory supplements
Omega-3 fatty acids, curcumin, probiotics, and antioxidants can all help to reduce inflammation.
- See your PCP regularly
Your primary care physician can monitor key markers like blood pressure and blood sugar, with the goal being to detect and manage inflammation-related conditions like cardiovascular disease and diabetes early.
- Keep your hormones balanced
Age-related hormone decline can be reversed with targeted hormone replacement therapy. Quality hormone therapy should be individualized to each person’s unique needs, and it should be prescribed and monitored by a provider with plenty of expertise in HRT.
Want to avoid inflammaging? Renew Youth has been helping people to age better via individualized hormone therapy, supplement recommendations, and lifestyle coaching for over 25 years. To schedule your free consultation, call us at 800-859-7511 or use our easy contact form.