Understanding Inflammaging: The Root of Many Modern Diseases
Ever wondered why some people seem to age faster than others?
The answer might lie in a process called inflammaging. This term combines "inflammation" and "ageing," describing the chronic, low-grade inflammation that creeps up on us as we get older. This ongoing inflammation plays a major role in many age-related diseases like heart disease, diabetes and even Alzheimer's.
What Causes Inflammaging?
Let’s explore some of the main causes behind inflammaging:
Lifestyle Choices:
Poor Diet: Eating a diet high in processed foods, sugars, and unhealthy fats can trigger inflammation. Trans fats found in fried foods and baked goods, high intake of omega-6 fatty acids from vegetable oils, and high levels of refined sugars in processed foods can all promote inflammation.
Lack of Exercise: Regular physical activity helps reduce inflammation, while being sedentary can increase it. Regular physical activity promotes the release of anti-inflammatory cytokines.
Stress: Chronic stress triggers the release of stress hormones like cortisol which over time, can lead to higher levels of inflammation in the body.
Obesity: In particular central obesity (area around waistline) is strongly linked to a pro-inflammatory state as fat tissues can make hormones that leads to oxidative stress and inflammation.
Environmental Factors:
Pollution: Exposure to pollutants and toxins can contribute to inflammation as it can enter our bloodstream via the lungs, triggering inflammatory responses in our system.
Smoking: Tobacco smoke contains thousands of chemicals, many of which are toxic and carcinogenic, leading to inflammation and oxidative stress. Vaping also contains many harmful chemicals and additives too and should be avoided!
Ageing Process:
As we age, our body's ability to regulate inflammation decreases, leading to a higher baseline level of inflammation. Changes in the gut microbiota may occur with aging, underlining the importance of maintaining a heathy gut lining.
Effects on the Body
Inflammaging can have widespread effects on the body, impacting various systems and organs. Some common health issues associated with inflammaging include:
Cardiovascular Disease: Chronic inflammation can damage blood vessels, leading to heart disease and stroke.
Diabetes: Inflammation can interfere with insulin signalling, contributing to insulin resistance and type 2 diabetes.
Cognitive Decline: Inflammaging is linked to neurodegenerative diseases like Alzheimer's and dementia, affecting memory and cognitive function.
Practical Tips for Reducing Inflammaging
Fortunately, there are many ways to prevent and manage inflammaging through lifestyle changes:
Dietary Changes:
Anti-Inflammatory Foods: Include foods rich in fibre, antioxidants and anti-inflammatory properties, such as blueberries, leafy greens, nuts and fatty fish.
Reduce Processed Foods: Minimise the intake of processed, unhealthy fats and sugary foods that can trigger inflammation.
Exercise:
Regular physical activity, such as walking, swimming, or yoga, can help reduce inflammation. Aim for at least 30 minutes of moderate exercise most days of the week.
Stress Management:
Practise stress-reducing activities like meditation, deep breathing exercises, or hobbies that you enjoy to help lower inflammation.
Nutrigenomics and Personalised Nutrition:
Nutrigenomics provides insights into how your unique genetic makeup influences your body's response to food and nutrients. Testing can identify specific markers associated with inflammation, helping you understand which dietary components or supplements that may be beneficial for inflammation management and overall health. See the reports available on the Nutrigenomics page.
References:
Bauer, M. E. & De la Fuente, M. (2013). Oxidative Stress, Inflammaging, and Immunosenescence. Inflammation, Advancing Age and Nutrition, 39-47. https://doi.org/10.1016/B978-0-12-397803-5.00004-6
Di Giosia, P. Stamerra, C. A. Giorgini, P. et al. (2022). The role of nutrition in inflammaging. Ageing Research Reviews, 77, 101596. https://doi.org/10.1016/j.arr.2022.101596
Ferrucci, L. & Fabbri, E. (2018). Inflammageing: Chronic inflammation in ageing, cardiovascular disease, and frailty. Nature Reviews. Cardiology, 15(9), 505. https://doi.org/10.1038/s41569-018-0064-2
Rescigno, T. Micolucci, L. Tecce, M. F. & Capasso, A. (2016). Bioactive Nutrients and Nutrigenomics in Age-Related Diseases. Molecules, 22(1), 105. https://doi.org/10.3390/molecules22010105
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