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Inflammageing is a term for chronic low-grade inflammation that develops with increasing age – coined as a combination of inflammation and ageing. It is essentially an age-related increase in the pro-inflammatory markers that are found in the body’s blood and tissues, and is associated as a risk factor for development of various age-related chronic diseases and adverse health conditions, including cardiovascular disease (CVD), cancer, diabetes and depression.

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We always take an evidence-based approach, orientated towards a holistic and Personalised Health approach, and aim to provide you with actionable knowledge and tips to help you on your journey to optimal health.

Whilst some inflammation is good for the body in defending you from illness and supporting healing, chronic and prolonged inflammation is not healthy. There are various positive lifestyle changes that can help manage and lower inflammageing, and in this article we will take a closer look at what you can do to reduce your risk.

Nutrition

Foods containing high levels of beneficial antioxidants and polyphenols will exert a positive effect on managing inflammageing. One study found that following a Mediterranean diet was associated with lower levels of inflammation.

The foods listed below are anti-inflammatory and are beneficial, particularly when eaten regularly:

  • Whole grains – include wholewheat bread, oatmeal and brown rice. The unrefined high fibre content is beneficial to reduce inflammation.

  • Fish – include oily fish high in beneficial Omega 3 fatty acids, such as salmon, mackerel, sardines and tuna.

  • Leafy greens – packed with concentrations of anti-inflammatory vitamins and other nutrients, eat plenty of greens such as kale, spinach, chard, arugula, beet greens and collard greens.

  • Olive oil – this healthful oil exerts powerful anti-inflammatory actions because it contains numerous phenolic compounds, i.e. it contains beneficial polyphenols, which act as free radical scavengers – essentially strong antioxidants that help protect and repair cellular damage.

  • Tomatoes – containing beneficial compounds including lycopene, Vitamin C and beta carotene which help fight inflammation.

  • Avocados – an excellent source of healthy monounsaturated fat and Vitamin E, a powerful micronutrient with anti-inflammatory effects.

  • Fruits – especially berries such as strawberries, blueberries as well as cherries and oranges. Full of antioxidants which exert anti-inflammatory activity as well as beneficial phytochemical.

  • Nuts – particularly almonds, cashews and walnuts contain healthy fats, but they are high in calories, so don’t eat more than a handful per day.

  • Beans – chickpeas, red kidney beans, lentils and black beans are inexpensive, high in fibre and phytonutrients, as well as being a beneficial low-gylcemic carbohydrate.

  • Herbs and spices – garlic and turmeric are powerful against inflammation. Combine turmeric with black pepper to enhance bioavailability.

Eating lots of whole foods and avoiding processed foods is key. Try to avoid, or at least minimise, the following:

  • Refined carbohydrates – such as white bread, pastry products, pasta and some cereals, have a higher glycemic index (GI) than unrefined carbs, which can raise blood sugar levels too quickly. They may also promote the growth of unfavourable, inflammatory bacteria in the gut.

  • Red and processed meat – the high saturated fat content can contribute to inflammation so keep intake to a minimum.

  • Fried foods – vegetable oil contains Omega 6 fatty acids which are beneficial in small amounts, but excessive consumption can disrupt the balance between Omega 3 and Omega 6, resulting in more inflammation. Fried foods also negatively affect the balance of the gut microbiome.

  • High fat dairy products – especially products containing trans fats (found on food labels as ‘partially hydrogenated oils’) can raise levels of cholesterol, contributing to inflammation.

  • Sugary foods – sweets, cakes, fizzy soda drinks have limited value in terms of nutrients, and sugar causes the release of pro-inflammatory messengers known as cytokines, which can trigger or heighten inflammation.

  • Alcohol – excessive alcohol consumption disrupts many bodily functions and can contribute to increased inflammation and ‘leaky gut’ where bacterial toxins ‘leak’ out of the colon and into the rest of the body, causing widespread damaging inflammation.

  • Smoking – research has shown that the nicotine in tobacco activates neutrophils, a type of white blood cell, which then leads to the release of certain molecules that contribute to inflammation.

  • Nuts – particularly almonds, cashews and walnuts contain healthy fats, but they are high in calories, so don’t eat more than a handful per day.

Exercise

Some studies have shown that taking regular cardiovascular exercise may reduce markers of systemic inflammation. Resistance training, swimming and yoga are all beneficial, according to research, in decreasing overall inflammation. Even just one 20 minute exercise session can help boost the immune system, and exert an anti-inflammatory cellular response. Research shows that yoga has a beneficial effect on circulating cortisol levels and classical inflammatory markers, partly as a result of its components of both exercise and relaxation techniques.

Takeaway

If you want to boost your health and reduce your body’s inflammation, the above tips can help you maintain a positive lifestyle on your journey to optimal health.  For an extra health boost and detox, why not come to Amchara for a relaxing detox health retreat in our tranquil surroundings? With expert advice on hand from our experienced practitioners, you can benefit from personalised health advice, tailored to your needs and goals to help you maximise your health gains.

Juicing and fasting may be recommended, according to your personal situation and unique health needs. You will be immersed in a supportive and nurturing environment that enables you to switch off, relax and kickstart your health journey, including physical activities and empowering, educational talks.

Or why not try Amchara Juicery – cold-pressed, nutritious juices delivered to your door to help you boost your health, naturally. Created by Amchara’s expert in-house health team, you can enjoy a range of fresh, organic juice cleanses (and super soups) at home.

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