Chicago Home and Lifestyles – 5 ways to control inflammation as we age

I have been dealing with inflammation for many years—even before I was diagnosed with rheumatoid arthritis at the age of 41. What I didn’t realize is that low-level inflammation is a chronic condition that happens to all of us as we get older. There is even a medical term for it: “inflammaging”, combining the words aging and inflammation. 

While people like me with chronic or multiple medical conditions have higher inflammation levels, it still occurs in people with no acute illness or injury. Of course, not all inflammation is bad. We need it to help our bodies fight off infections and heal injuries. But as we age this cumulative chronic response actually becomes a risk factor for cardiovascular diseases, kidney disease, diabetes, cancer, depression and dementia. The rates of these are the by-products of a longer life span.

Until we understand how to stop inflammaging completely, here are a few ways to manage it:

Keep moving. Exercise has the greatest impact for reducing chronic conditions like heart disease. When older adults maintain regular exercise throughout their lives, they are more likely to delay or even prevent inflammaging. Work on your balance in particular. As we age, we often lose the strength in our core muscles and legs that make balance a problem. Even getting up from a chair can be problematic. This can contribute to falls and serious injuries. Try yoga or tai chi to keep those muscles strong. 

Change your diet. A diet rich in omega-3 fatty acids and antioxidants may help reduce inflammation. A Mediterranean diet high in vegetables, legumes, nuts, seed, and fruits is also linked to lower levels of inflammation. Watch your waistline. The fat that accumulates around your waistline is known as visceral fat and it contains more inflammatory markers. So, reducing your midsection may help. 

Make time to relax. Stress will ramp up inflammation, especially if it is chronic. It is important to find ways to decompress. Whether it is removing stressful elements from your life, getting some therapy or just taking a long walk, it’s important to pay attention to your stress.

Prioritize quality time. Loneliness may also contribute to inflammation and can be a problem, especially with the elderly. Spend quality time with friends and family. This is not only good for your physical health but also mental health. 

Get enough sleep. Poor sleep is associated with higher levels of inflammatory biomarkers (and a host of other problems), so getting a good night’s sleep is important in more ways than one!

Kathleen Weaver-Zech and Dean’s Team Chicago