Inflammation In Aging Reversible With These Foods
Inflammation in aged adults is a pervasive and chronic feature of the aging process. Common diseases in senior citizens that are linked to inflammation are cancer, dementia, heart disease, metabolic syndrome, nonalcoholic fatty liver disease and type 2 diabetes.
This chronic low grade inflammation can persist for weeks, months, or years. They silently attack the body, such as blood vessels, brain cells and organs.
At this time, scientists don’t know why this happens or what triggers it. Some researchers believe that stress, obesity, and genetics are contributing factors.
Recently, scientists at the Centers for Disease Control and the Mayo Clinic are recommending that senior citizens can reduce inflammation by changing their diet.
For example, stop eating white flour, sugar, and fried foods. Do eat more fruit, vegetables, and fish.
Below are several of their recommended foods that will reduce keep you healthy and help you age gracefully.
Inflammation: Eat Fruit and Vegetables
Fruit and vegetables contain scores of vitamins, minerals, and plant compounds that prevent and attack chronic inflammation. Eat these foods:
Apples, berries, citrus fruit, pears, green leafy vegetables/salads, green/yellow vegetables, such as green beans and yellow peppers. Other healthy vegetables are tomatoes, broccoli and cabbage. Five half cups daily of any combination of these choice will really help you.
In addition, a study by the USDA Human Nutrition Center on Aging, shows that senior citizens eating blueberries improves their memory.
Herbs and Spices
Herbs and spices, like fruits and vegetables are rich in vitamins and minerals. For example, rosmarinic acid — found in rosemary, thyme and other herbs — is both an antioxidant and an anti-inflammatory.
Other herbs to add to your foods are basil, dill, oregano, parsley, rosemary, sage, tarragon and thyme. Insofar as spices are concerned, use black pepper, cinnamon, cumin, garlic, hot peppers and turmeric. Suitable dishes that you can add these to, are salads, dips, stews, fish and chicken.
Without official guidelines on portions, just use them generously when making salads, dips, curries, stews, baked fish and chicken, and other dishes.
Extra-virgin Olive Oil
Extra-virgin olive oil (EVOO) has more than 200 compounds that contain potent health benefits. Studies show a decrease in heart problems and regulation of blood pressure.
Recommended guidelines are 1-1/2 tablespoons daily. A recent European study with 6000 participants showed that extra-virgin olive oil taken daily dramatically reduced heart disease by 30!
Inflammation: Nuts and Seeds
Nuts such as almonds, cashews and peanuts and seeds such as flax, pumpkin, sesame and sunflower are rich in healthy fats. They also contain antioxidants, which fight inflammation.
In addition, nuts help reduce LDL (“bad”) cholesterol and control weight. Nuts you should be eating are almonds, walnuts, and pecans. 1 to 1-1/2 ounce (s) a day will help protect against diabetes, high blood pressure, and cardiovascular issues.
Inflammation: Benefits of Seafood
You should follow the American Heart Association’s recommendation to have at least two 3.5-ounce (cooked) servings of fish every week. The best fish candidates, high in omega 3’s are rainbow trout, salmon and sardines.
Studies show that fish eaters have a lower risk of developing heart disease, dementia and depression. There also were lower levels of inflammatory compounds in their blood.
Averaging just 1.76 ounces of fish daily was linked to a 16 percent lower likelihood of having depression, according to a 2016 meta-analysis of 16 studies.
Whole grains contain the outer bran layer, the middle starchy endo-sperm and the little germ filled with vitamins and healthy fats. Therefore, you’re getting the full amount of anti-oxidants. Refining, however, gets rid of these most nutritious parts. Whole grain’s fiber is fuel for our gut bacteria, which in turn produce anti-inflammatory substances.
Make these grain foods part of your diet and you’ll see and feel the benefits. For example, brown rice, barley, bulgur wheat, millet and whole rye are all healthy and nutritious.
A serving of whole grain is about a half cup of cooked grains such as brown rice or oatmeal. While the Dietary Guidelines for Americans recommend that half your grains should be whole, other research indicates that higher percentages are better.
Eating whole grains on a steady basis cuts heart disease by 21 percent, cancer by 11 percent, and death by 18 percent.
So get started on switching to a healthy diet and the benefits as you age gracefully.