is your body inflammaging?
inflammaging is a key driver of age-related disease and mortality
Inflammaging is a term used to describe the chronic, low-grade inflammation that occurs as part of the aging process. This type of inflammation is associated with several age-related diseases, including cardiovascular disease, diabetes, Alzheimer's disease, osteoporosis, depression, frailty, and cancer. It is believed that inflammaging is caused by a combination of genetic, environmental, and lifestyle factors.
One of the main reasons why inflammaging is harmful is because it can lead to tissue damage and dysfunction. Chronic inflammation can cause damage to cells and tissues, and weaken the body's immune system, leading to increased susceptibility to infections. As we age, our bodies become less efficient at repairing this damage, which can lead to the development and progression of chronic diseases. Inflammaging can also lead to the accumulation of senescent cells, which are cells that have stopped dividing but remain metabolically active. They are sometimes referred to as “zombie cells” and are rogue, half-living cells that pump out inflammatory cytokines. These cells contribute to tissue dysfunction and inflammation.
A growing body of research on the topic of inflammaging highlight its negative health effects. For example, a study published in the journal, Nature Medicine, found that inflammaging is a key driver of age-related disease and mortality. Similarly, another study published in the journal, Aging Cell, found that inflammaging is associated with a decline in physical function in older adults.
One of the primary conditions caused by inflammaging is cardiovascular disease, as the chronic inflammation can damage blood vessels and lead to atherosclerosis (the buildup of plaque in the arteries). Inflammaging has also been linked to neurodegenerative diseases such as Alzheimer's disease and Parkinson's disease, as well as metabolic disorders like type 2 diabetes and obesity. Chronic inflammation has been shown to play a role in the development of cancer as well. Inflammaging has been linked to a number of age-related diseases.
spotlight: inflammaging in women
Women are uniquely impacted by inflammaging especially during the inflammatory phase of menstrual cycle, perimenopause, and menopause.
Research has also shown that inflammaging may play a role in menstrual health. During the menstrual cycle, the uterus undergoes a series of complex changes that increases inflammation. This inflammation is necessary for the process of shedding the uterine lining and preparing for a potential pregnancy. However, chronic inflammaging can disrupt this process and lead to irregular periods, heavier bleeding, and other menstrual issues.
One way to combat inflammaging and support menstrual health is through a healthy diet and lifestyle. This includes eating a balanced diet rich in anti-inflammatory foods such as fruits, vegetables, and whole grains, as well as regular exercise and stress management techniques. Additionally, certain supplements, such as omega-3 fatty acids and curcumin, may also have anti-inflammatory effects and help to support menstrual health. If you are experiencing menstrual issues or are concerned about inflammaging, it is important to speak with your physician for personalized advice and treatment options.
Furthermore, the hormonal changes that occur during menopause place women at a particular risk for inflammaging. Estrogen, which has anti-inflammatory properties, decreases during this time, which can exacerbate chronic inflammation.
Fortunately, there are lifestyle management ways to reduce the risk of inflammaging. Eating a healthy diet rich in antioxidants and anti-inflammatory foods, such as leafy greens, berries, and fatty fish, can help. Regular exercise and stress reduction techniques, such as yoga and meditation, can also be beneficial. Finally, working with a healthcare provider to manage any chronic health conditions can help prevent inflammaging from raging out of control.
how to reduce inflammaging
Inflammaging is associated with several age-related diseases such as Alzheimer's disease, cardiovascular disease, and osteoporosis. Here are some ways to reduce inflammaging:
Eating an anti-inflammatory diet (Refuel): A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help reduce inflammation in the body. These foods are high in antioxidants, which help to prevent inflammation.
*Avoid processed foods and sugary drinks
*Minimize alcohol and high-fat meats
Movement (Revitalize): Regular physical activity can help reduce inflammation and improve overall health. Aim for at least 30 minutes of moderate exercise most days of the week, such as brisk walking, cycling, or swimming.
Manage Stress (Refresh): Chronic stress can lead to inflammation in the body. Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises. Five minutes a day of a mindfulness practice is a fantastic start and there are many apps (with free versions) to help with this such as Insight Timer, Headspace, Calm, and 10% Happier. For a deeper look at the science and practical mantras see the inflammation-lowering book, The Pain Solution.
Quality sleep (Recharge): Lack of sleep can increase inflammation in the body. Getting enough sleep is therefore crucial for promoting autophagy and maintaining cellular health. During sleep, the body repairs and regenerates cells. Aim for 7-8 hours of sleep per night.
Maintain a healthy weight: Being overweight or obese can lead to chronic inflammation. Aim for a healthy weight through a balanced diet and regular exercise with support from a nutritionist and healthcare team.
In conclusion, while inflammaging is a part of the aging process, there are several things that you can do to minimize it and disease. Eating a healthy diet, exercising regularly, and managing stress can all help reduce your chronic, excess inflammation level and improve your overall health. By adopting these healthy habits, you can help to limit disease and improve your quality of life.
Putting It All Together
Managing your body’s inflammaging impacts your overall health, well-being, and inflammation. It is part of the complete Relief-5R plan: refuel (nutrition), revitalize (movement), recharge (restorative sleep), refresh (stress management and mindset), and relate (relationships and purpose). This is better living for busy people, and boosts your physical, mental, and emotional health.
Together practices like this empower you to live with greater health, less pain, less inflammation, and more joy. We have the power to take back control of our health and thrive! For more ways to limit inflammaging, check out the award-winning, customizable guide: The Pain Solution: 5 Steps to Relieve and Prevent Back Pain, Muscle Pain, and Joint Pain without Medication.
Cheers to owning your health and living better!
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This piece is for education only and is not medical advice.
Any health changes must be discussed with your own physician.
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References
Calder, P. C., Bosco, N., Bourdet-Sicard, R., Capuron, L., Delzenne, N., Doré, J., ... & Visioli, F. (2017). Health relevance of the modification of low grade inflammation in ageing (inflammageing) and the role of nutrition. Ageing research reviews, 40, 95-119.
Kiecolt-Glaser, J. K., Epel, E. S., Belury, M. A., Andridge, R., Lin, J., Glaser, R., & Malarkey, W. B. (2013). Omega-3 fatty acids, oxidative stress, and leukocyte telomere length: A randomized controlled trial. Brain, behavior, and immunity, 28, 16-24.
Li, P., Oh, D. Y., Bandyopadhyay, G., Lagakos, W. S., Talukdar, S., Osborn, O., ... & Olefsky, J. M. (2015). LTB4 promotes insulin resistance in obese mice by acting on macrophages, hepatocytes and myocytes. Nature medicine, 21(3), 239-247
Ferrucci L, Fabbri E. Inflammageing: chronic inflammation in ageing, cardiovascular disease, and frailty. Nat Rev Cardiol. 2018;15(9):505-522.
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