Talking about longevity and healthy aging is nothing new. From Gen Z’s apparent fear of aging to the recent data from MindBody that shows that longevity is now a core reason why people exercise.
Getting older is inevitable, but it’s a wild ride. We get excited about buying new socks, we feel tired all the time, and we’re increasingly aware of our mortality.
Now, before you groan and roll your eyes at yet another anti-aging article, the conversation about longevity is nowhere near over and at the heart of it is a buzzword that is about to blow up: “inflammaging”.
While you can’t actually stop aging, you can take steps to ensure that you’re doing it as well as possible. One way is to manage inflammaging, an age-related inflammatory process that increases the chance of chronic conditions.
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What is inflammaging?
While it might sound like something a marketing department came up with, inflammaging is actually a scientific term.
“inflammaging” refers to age-related chronic inflammation,” says nutritionist Matt Rogers of Tropical Oasis. “A person dealing with this may have issues with stiffness and decreased mobility, as well as joint discomfort and skin tightness. In some cases, it can even result in cognitive decline.”
According to the National Library Of Medicine, inflammaging is “chronic inflammation in aging, cardiovascular disease and frailty.”
Research published in the Journal of Immunology Research reported: “Increasing evidence indicates that inflammation is intensively associated with many aging diseases, such as Alzheimer’s disease, atherosclerosis, heart disease, type-2 diabetes, and cancer.”
Dave Watumull, co-founder and CEO of the supplement AX3 Life, tells me, “Chronic inflammation can stem from a combination of factors, including poor diet, lack of exercise, inadequate sleep, stress, obesity, old injuries, pollution, smoking, past infections, and the biological aging process itself. At the cellular level, chronic inflammation is perpetuated by oxidative stress, and as we age, our body’s natural antioxidant defences slow down, driving chronic inflammation and diminishing overall health.”
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So, what are the signs of inflammaging?
Inflammaging can significantly impact overall health. Recognizing the signs can be the key to managing it effectively. According to the National Library of Medicine, here are some indicators that might suggest that you’re experiencing inflammaging:
- Persistent fatigue: Feeling tired isn’t just about lacking sleep; chronic inflammation can lead to ongoing fatigue that doesn’t seem to improve with rest.
- Increased susceptibility to infections: As inflammaging progresses, your immune system may become less effective, making you more prone to frequent colds or other infections.
- Joint pain and stiffness: One of the more common signs, inflammation can cause joint discomfort, which may worsen in a damp or cold environment.
- Skin changes: Your skin can also show signs of inflammation through increased dryness, loss of elasticity, and slower wound healing.
- Digestive problems: Chronic inflammation can upset your digestive system, leading to issues like bloating, diarrhea, and discomfort.
- Cognitive decline: There may be a noticeable slowdown in cognitive functions, including memory lapses and difficulties concentrating or making decisions.
- Mood changes: Inflammation can affect your mental health, leading to changes in mood and increased feelings of depression or anxiety.
So, how can you slow inflammaging?
Here are four ways to manage inflammaging.
1. Eat anti-inflammatory foods
Fresh produce high in antioxidants and vitamins has been shown to reduce inflammation, as do healthy fats from foods like nuts, avocado and olive oil. Coffee may also protect against inflammation, as it contains polyphenols and other anti-inflammatory compounds. As a coffee lover, this definitely makes me happy.
2. Be strategic with your supplements
Rogers says the vitamins known for their anti-inflammatory properties are vitamins A, C, D, E and K. But other antioxidant supplements, like astaxanthin, can help, too.
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3. Get outdoors
Studies show that gardening actually reduces inflammation. Now, who would have thought that our humble backyards could be the stage boosting our health? Immersing yourself in the relaxing work of gardening has been linked with lowering inflammation – nature’s own little chill pill, so to speak.
4. Prioritize sleep
Sleep is essential for the body’s healing process, allowing it to repair and regenerate tissues. Lack of sleep or poor-quality sleep can exacerbate inflammaging by increasing stress levels and disrupting bodily processes that fight inflammation. Prioritizing sleep, aiming for seven to nine hours a night, and maintaining good sleep hygiene can significantly help in managing inflammaging.
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What else can be done for inflammaging?
Now, don’t self-diagnose, but use this to help you talk to your healthcare provider. Identifying these signs early can be crucial in taking steps to mitigate inflammaging. Adjustments in diet, lifestyle, and possibly medical interventions can help manage these symptoms, leading to a healthier, more active life as you age.