Researchers and other experts in the field of aging are talking more about the role that “inflammaging” plays in health as we age. It appears that even the normal aging process is accompanied by chronic and low-grade inflammation and is associated with many age-related diseases and disorders including arthritis, cancer, atherosclerosis and hypertension. Neurodegenerative disorders are also linked to age-related inflammation like Alzheimer’s and Parkinson’s disease. It also contributes to increased risk of death for seniors.
Inflammaging Explained
While experts agree that chronic inflammation co-occurs with aging, the exact origins of it and its potential causative role in causing adverse health outcomes is still fundamentally unknown. What is known is that aging is a complicated process that is influenced by random, environmental, genetic, and other factors affecting cells, tissues and organs throughout life. Individuals who are exposed to certain types of irritants, like pollution or chemicals, may be particularly vulnerable to this type of inflammation. Almost every age-related disorder is associated with inflammaging.
Acute vs. Chronic Inflammation
Inflammation can be effective as an acute, short-lived immune response to harmful conditions like invading pathogens, infections or tissue injury. Inflammation, in this sense, facilitates repair and adaptation of tissues. As people age, this process can become impaired leading to increased susceptibility to infection. Generally speaking, older adults and seniors are at a higher risk for more negative and severe health outcomes due to infection.
On the other hand, chronic inflammation still maintains many features of acute inflammation, except that it is of low grade, simmering if you will, and persistent, leading to tissue degeneration. Therefore, many aged tissues show no sign of infection, but they are in a state of chronic inflammation. Certain life-style behaviors may put individuals at a higher risk of chronic inflammation, including smoking, overuse of alcohol, obesity, and chronic stress.
Symptoms of Chronic Inflammation
At times, chronic inflammation is noticeable, and the individual may experience symptoms like pain, swelling and discoloration of tissue, usually a redness to it. Other symptoms of chronic illness include abdominal or chest pain, fatigue, fever, rashes and mouth sores.
Possible Interventions
Despite the ongoing process of chronic inflammation with age, there are things that can be done to reduce, suppress, or minimize its effects. A good example is the use of statins or low doses of aspirin for cardiovascular health. Nonsteroidal anti-inflammatory drugs like ibuprofen can relieve pain and discomfort, but long-term use is not recommended due to the risk of stomach ulcers. Corticosteroids can also be helpful.
Nutrition Matters
Good nutrition that reduces or controls weight can lower the risk of diseases caused by inflammation, as obesity is highly associated with chronic inflammation. There are plenty of foods rich in antioxidants and polyphenols which are known to have anti-inflammatory effects. Fruits such as berries, oranges and cherries are high in antioxidants. Leafy greens are also healthy to consume as is salmon, olive oil, tomatoes, and nuts. Chocolate, coffee, tea, beer and red wine are also natural anti-inflammatory foods and beverages.
Supplements & Spices Can Help
There are many supplements that can reduce inflammation. Curcumin, turmeric, fish oil, and lipoic acid can be effective when taken routinely. A number of spices that people have in their kitchen can also reduce inflammation associated with age. Garlic, ginger and cayenne are just a handful.
Gut Health
Paying attention to good gut health through the restoration of gut integrity and youthful microbiota is another way to slow chronic inflammation. Foods to avoid for better gut health include processed and red meats, fried foods and refined carbohydrates. Food to eat more of include yogurt, sauerkraut, broccoli, asparagus, soybean, carrots, onions, artichokes, grass-fed meat, apples, grapefruit, kiwi, sunflower and olive oils, and almond butter.
Final Thoughts on Inflammaging
Aging and inflammation equal inflammaging. It’s natural and will occur as people get older. While it is associated with almost every known age-related disease or disorder, there are ways to reduce its impact on health.