Why Seniors Should Focus on Anti-Inflammatory Foods
According to findings in the journal Frontiers in Medicine, about 34.6% of American adults have systemic inflammation. Chronic inflammation can increase your risk of developing conditions like type 2 diabetes, heart disease, and cancer.
In another study, people living with chronic inflammation had a 50% increase in mortality risk. If you want to reduce inflammation naturally, consider eating more anti-inflammatory foods.
What are the benefits of anti-inflammatory foods, and what are the top foods to prevent inflammation? Read on to find out!
Inflammation and Aging Health
Inflammation is your body's protective response to illness and disease. It's needed for healing.
There's a connection between inflammation and aging health. Chronic inflammation is a common feature of aging. Low-grade inflammation in the absence of an infection is called "inflammaging."
Inflammation can accelerate the aging process. Chronic inflammation and aging health may increase your risk of morbidity and mortality.
Chronic inflammation increases your risk of various health conditions, including:
- Type 2 diabetes
- Heart disease
- Arthritis
- Cancer
- Alzheimer's disease
People who are already battling these conditions are more susceptible to aging.
Chronic inflammation may impact brain health and contribute to frailty. While you can't stop aging, you can reduce inflammation naturally by adjusting your diet.
The anti-inflammatory diet focuses on foods that reduce inflammation throughout the body. It features nutrient-dense foods, including:
- Healthy fats
- Whole grains
- Lean proteins
- Fruits
- Vegetables
- Nuts and seeds
Removing certain foods may help further reduce inflammation. These include processed foods, refined sugars, and trans fats.
Benefits of Anti-Inflammatory Foods
Choosing foods to prevent inflammation may help reduce your risk of serious health conditions. It may help you keep an existing health condition under control. Reducing inflammation throughout the body may benefit your mental and physical health, improving your quality of life.
Eating more fruits and vegetables provides your body with antioxidants, vitamins, and minerals. Antioxidants help the body fight harmful free radicals.
When the free radicals in your body outnumber antioxidants, it causes oxidative stress. This state can damage your DNA and cause cell death.
Oxidative stress is associated with health conditions like:
- Diabetes
- Heart disease
- Cancer
Fruits, vegetables, and other plant-based whole foods are rich in antioxidants. Common dietary antioxidants include vitamin C, E, and flavonoids.
Following an anti-inflammatory diet may help you:
- Lower your blood pressure
- Lose weight
- Improve your cognitive function
- Improve your mental health
- Reduce your risk of serious health conditions
If you want to experience the benefits of anti-inflammatory foods firsthand, explore your senior living community's wellness program. You can also add whole foods like fruits and vegetables to your routine as a healthy snack.
Foods to Prevent Inflammation
Before adding these foods to prevent inflammation to your routine, consult a nutritionist or doctor. They can help you determine if these anti-inflammatory foods suit your nutritional needs.
Berries
Berries are packed with vitamins, minerals, fiber, and antioxidants. They contain anthocyanins, an antioxidant with anti-inflammatory properties.
In one medical review, it was found that the phytochemicals in berries may help delay cancer development and progression. Consuming more berries may even help reduce inflammatory markers associated with heart disease.
Consider eating berries as a snack, in a smoothie, or for dessert. You can explore your senior living community's dining program for more ideas.
Avocados
For more fiber, magnesium, potassium, and heart-healthy monounsaturated fats, eat avocados. They're rich in tocopherols and carotenoids, which may help reduce your risk of heart disease and cancer.
One compound in avocados may even reduce inflammation in forming skin cells.
Fatty Fish
Fatty fish are a great source of the omega-3 fatty acids EPA and DHA. Both may help reduce inflammation.
The body metabolizes EPA and DHA into compounds called protectins and resolvins. These compounds have anti-inflammatory effects.
Some of the best fish sources of omega-3 fatty acids include:
- Anchovies
- Salmon
- Sardines
- Mackerel
- Herring
Green Tea
Green tea, including matcha, contains epigallocatechin-3-gallate (EGCG). This substance inhibits inflammation. It may help reduce pro-inflammatory cytokine production and fatty acid damage.
Research indicates that drinking green tea may help reduce the risk of:
- Alzheimer's disease
- Obesity
- Cancer
- Heart disease
Broccoli
Consider eating more cruciferous vegetables like broccoli, Brussels sprouts, kale, and cauliflower. Eating cruciferous vegetables is associated with a decreased risk of cancer and heart disease. They contain antioxidants that offer anti-inflammatory benefits.
Broccoli is rich in an antioxidant called sulforaphane. It may help reduce levels of nuclear factor kappa B and cytokines, which can drive inflammation.
Peppers
Peppers are rich in antioxidants and vitamin C, which offer anti-inflammatory properties.
Chili peppers are high in ferulic and sinapic acid, which may support healthy aging by reducing inflammation. Bell peppers offer quercetin, an antioxidant that may reduce inflammation associated with diabetes and other chronic conditions.
Turmeric
Turmeric contains curcumin, an anti-inflammatory compound. Consuming more turmeric may reduce your risk of diabetes, arthritis, and other diseases associated with inflammation.
You can add turmeric to your diet by mixing it into curries and soups. Consider exploring new Indian dishes or adding it to freshly squeezed juice.
Grapes
Grapes are great sources of resveratrol and anthocyanins. Resveratrol may help protect the heart against inflammation. Anthocyanins may help reduce inflammation and decrease the risk of:
- Heart disease
- Arthritis
- Alzheimer's disease
- Eye disorders
- Diabetes
- Obesity
Mushrooms
Mushrooms are rich in copper, B vitamins, and selenium. They contain antioxidants like phenols, which offer anti-inflammatory protection. Varieties include:
- Shiitake
- Portobello
- Truffles
You can add mushrooms to a delicious salad or pair them with turmeric for a spicy stir fry.
Add Anti-Inflammatory Foods to Your Routine
Chronic inflammation can increase your risk of serious health conditions. Instead, take control of your health by adding these anti-inflammatory foods to your diet. These foods may help you reduce inflammation naturally by providing your body with helpful antioxidants.
Searching for more helpful senior health diet tips? Discover Ramsey Woods in Cudahy, WI, where we offer compassionate care in a stimulating and social environment.
Our professional caregivers develop individualized care plans that meet the unique needs of each resident. Enjoy our comfortable apartments and services designed to improve your quality of life. Contact us now to schedule your tour!