Inflammaging

“Inflammaging” is a relatively new term for an old problem – chronic inflammation that occurs as we get older. While I’m not sure it’s correct to call it “normal,” it is a very common issue.

It’s still mostly uncertain why chronic inflammation tends to set in for many people as they get into their 50’s, 60’s and beyond. I suspect there’s more to it than simply the passage of years, especially since it doesn’t appear to be as common in populations with healthier lifestyles than typical in the United States.

In any event, this chronic inflammation likely contributes to a wide variety of health conditions common to older populations, including arthritis, cardiovascular disease, and various cancers.

Fortunately, there are a number of things one can do to minimize inflammaging. Diet alone can have dramatic effects, as can regular exercise, avoiding smoking, and managing stress.

From a diet standpoint, minimizing one’s intake of sugar and refined carbohydrates is probably the most important step to reduce chronic inflammation. Avoiding polyunsaturated oils like soybean, canola, and other seed oils is also very beneficial – monounsaturated oils like olive oil and avocado oil, and even saturated fats like real butter and coconut oil are better choices in terms of managing inflammation. Staying well-hydrated – in other words, drinking adequate water – is another important anti-inflammatory measure.

Dietary supplements can also be of great use in keeping inflammation at bay, with different ones having greater or lesser effects for different individuals. Probably the most universally important supplement is omega-3 fatty acids, typically from fish oil (although there are other sources). In the U.S. our diets tend to be high in omega-6 fats, which need to be balanced by omega-3s to provide good control of inflammation. In addition, turmeric (and its active ingredient curcumin), ginger, and alpha-lipoic acid have shown promise as natural anti-inflammatories.

Exercise is also critical to keeping inflammation at bay, but it is important to exercise at an appropriate intensity for what your body can handle to avoid over-training that will actually increase inflammation. The basic rule is, a little soreness for a day or two after exercise that can be eased easily with some movement and stretching is fine – being extremely stiff and sore continuously, or being sore for 3 or more days post-exercise suggests you’ve overdone and need to modify your exercise regimen accordingly to allow yourself to build strength and endurance more gradually.

The exercise routine you did when you were in your 20’s may not be appropriate for you when you’re 50, and even if you can do each session without difficulty, recovery tends to take longer as you age, so you may need to take that into consideration and allow more rest days as compared to workout days than you once did.

Avoiding smoking probably goes without saying, but it’s not just tobacco that’s a problem. Vaping is showing to be a pretty big health hazard of it’s own, as is smoking marijuana – despite the fact that CBD and other marijuana derivatives can have health benefits when ingested. It seems we’re just not meant to inhale smoke and chemical vapors.

Finally, stress can be a major player in inflammation by means of its effects on cortisol levels. Some people do well controlling stress through mental practices like meditation and self-hypnosis, while others get better results with exercise and physical activity. In addition, with the flood of stressful stimuli most of us are exposed to on a daily basis, periodic “technology fasts” may be in order to get away from the negativity of social media, constant online news feeds, etc.. Getting adequate sleep is also critical to managing stress and keeping cortisol and various neurotransmitters at more normal levels.

Although some increase in generalized chronic inflammation may indeed just be a fact of aging for some people, taking conscious steps to keep it under control can go a long way to minimizing inflammaging and keeping you healthy and feeling good at any age.

Until next time…

George F. Best, D.C.