If you don’t listen, chronic inflammation is a major risk factor for a wide range of age-related diseases such as diabetes, hypertension, atherosclerosis and cancer. Fortunately, there are several things you can do to reduce inflammation as you age, thus reducing the risk of these health conditions. The first step, accordingly, is to review your diet Samantha Cassetti, MS, RDExpert and co-author on nutrition and vigilance sugar shock.
“Hundreds of published studies link an anti-inflammatory diet to a longer, healthier lifestyle,” he explains. “It means that as you get older, your memory may deteriorate and you may be in better physical and mental health.”
A study published in 2021 American Journal of Clinical Nutrition Anti-inflammatory foods have been found to help fight systemic inflammation, including improving the intestinal microbiome, blood sugar response, and blood fat response. But what not to do, Paulina Lee, RDThe functional nutritionist and founder of Savvy Stummy says it’s best to stay away from over-processed foods and refined carbohydrates.
“These are usually foods with a high glycemic index (GI) that raise blood sugar faster and eventually lead to inflammation,” he explains.
With all of this in mind, here are some eating habits that can help you fight inflammation as you get older. And to learn more about how to eat right, don’t miss the №1 best juice you drink every day, says Science.
In accordance with Rima Kleiner, MS, RDThe founder of Dish on Fish, omega-3 fatty acids in certain types of seafood, especially oily fish, help to “turn off” the inflammatory reaction.
In fact, in a 2005 research journal American College of Cardiology found that biomarkers of inflammation were 33% lower in adults who regularly ate fish than in those who did not eat fish.
“Seafood is also rich in protein, which helps us feel fuller and has a positive effect on blood sugar and blood fat levels, two factors we know affect the inflammatory response,” explains Kleiner. “I think it’s easier to achieve these goals by grilling salmon and vegetables for dinner, eating canned tuna and cereal crackers, and adding shrimp to lunch salads.”
Speaking of omega-3s, Cassette recommends regular cooking with seafood, which is rich in fatty acids and has anti-inflammatory properties.
When it comes to health, it’s no secret that the more vegetables and fruits you put on a plate, the better. But if reducing inflammation is your top priority, then opt for dark foods such as blueberries, currants, pink grapes, cabbage, spinach, broccoli, asparagus and beets. In accordance with Vandana Shet, RDNauthor My Indian Table: Quick and Delicious Vegetarian RecipesThese fruits and vegetables are high in antioxidants, which can protect your cells from the damage of free radicals that cause chronic inflammation.
A certain amount of meat and milk can still be part of a healthy diet, but as a rule, nutritionists recommend keeping the portion size small and focusing more on plant foods. Preferring plant foods such as vegetables, fruits, whole grains, nuts, beans, vegetables and seeds in every meal can help reduce inflammation, Cassetti said.
“Plant products provide vitamins, minerals, antioxidants and various fiber that promote good intestinal health,” he explains. “This is important because the community of different gut microbes is associated with reduced inflammation and improved health.”
In fact, a 2018 study in the journal mSystems People who ate 30 or more different plant foods per week were found to have a healthier microbiome than those who ate ten or fewer plant foods per week.
Ideally, you also want to strive for variety, so you can benefit from the variety of products in these products. For example, you can throw peppers and onions in an egg white omelet for breakfast, add peas and sunflower seeds to a salad for lunch, mix spinach and banana in a smoothie in the afternoon, and pour quinoa and black on your dinner plate. beans, avocados and tomatoes.
“Walnuts are a big part of my anti-inflammatory diet strategy,” Cassetti said. “I eat roasted nuts almost every day – in mixes, yogurt bowls and dark chocolate for dessert. Because walnuts are the only nut that contains omega-3 ALA, a type of good oil that can reduce inflammation. Journal of the American College of Cardiology The 60- and 70-year-olds who ate the nuts were found to have lower markers of inflammation.
You probably know that fermented foods are rich in probiotics, which promote good health. As Lee said, you may not realize that there is a strong link between the diversity of the gut microbiota and inflammation.
There are many different fermented foods, from kimchi and kefir to sauerkraut and tempo. Whatever you add to your diet, make sure you love your body: a small study in 2021 cell A diet rich in fermented foods has been found to reduce the molecular signs of inflammation and have a stronger effect than large portions of food.
Eating simple carbohydrates raises blood sugar, says Lee – and doing so regularly can contribute to inflammation over time. So Lee recommends adding a little protein and / or fat to supplement your diet. For example, instead of eating a simple toast, add almond oil or chopped avocado and egg on top. This helps your blood to release glucose more slowly and steadily, thus stopping inflammation.
Also, keep in mind that not all carbohydrates are created equal. Fiber-rich grains such as farro, oats, brown rice, and bulgur are less likely to cause a sharp rise in blood sugar than refined grains such as white bread, pasta, and rice.