Inflammaging Series: PART II - Nutrition Strategies to Reduce Inflammaging
Reduce inflammaging
In Part II of my Inflammaging Series, I cover sleep strategies to reduce Inflammaging. Choices you make today to feed your body and mind with more nutrient-dense foods will decrease inflammation and increase longevity.
Following a more nutrient-dense food plan will benefit you, regardless of how old you are. Recent studies show that healthy lifestyles can slow down or even reverse the process of inflammaging.[4]
You don’t need to start sleeping like a baby, eating like an Olympic athlete, or training for a marathon to address inflammaging. Taking small steps, starting today, will help get you on the path to a healthy and physically strong future—no matter your age.
Here are my top recommendations. Pick 1-2 a month and start making small changes that will last a lifetime.
Nutrition strategies you can start today
Enjoying more nutrient-rich, anti-inflammatory foods is another key strategy when it comes to decreasing inflammaging. Here are my six top tips.
1 - Eat enough protein
Protein is one of the main macronutrients everyone needs to get enough of every day.[6] Protein does more than just keep your skin, hair, and nails healthy. Sufficient protein is necessary for healthy muscles and bones, and the proper functioning of your immune and digestive systems. Protein is also necessary for effective wound healing, blood clotting, and maintaining the correct balance of fluids in the body.[22]
Regardless of your age, the official daily protein recommendations for adults are 0.8 grams of protein per kilogram you weigh.[23] For a 150-lb (68-kg) adult, that comes to 54 grams of protein per day, and for a 200-lb (90 kg) adult, that’s 72 grams of protein per day.
Both the revised Canada Food Guide and the U.S.-based Harvard’s Healthy Eating Plate recommend that one-quarter of your plate be protein-based foods.[24,25] Good sources include nuts and seeds; beans, peas, and lentils; organic, pasture-raised, and grass-finished lean meats and poultry; sustainably harvested small-sized fish; organic fermented soy. Although dairy is a source of protein, exercise caution when adding it to your diet as it can be a cause of inflammation in many people. If you do choose dairy, always choose organic.
Include snacks such as celery with nut butter, veggies, and hummus, vegan protein powder in smoothies, and chia puddings.
2 - Enjoy your fruits and vegetables
People who eat lots of fruits and vegetables tend to have lower levels of inflammation because these foods contain fibre, vitamins, minerals, and many health-promoting phytochemicals.[14]
An easy way to get more fruits and veggies is to add some to your current meals. Berries and leafy greens (e.g. spinach, kale, etc.) have been studied for their anti-inflammatory properties.[11] Add berries to your yogurt, cereal, or smoothie. Use spinach as your leafy green in your salad, add it to your pasta dishes, or replace leaf lettuce with it in your wraps and sandwiches. Add a side of broccoli (or any vegetable) to your dinners to help you eat more of these anti-inflammatory plants.
TIP: You don’t have to splurge for fresh produce every time—check out the frozen food section in your grocery store and see what they have. Read the labels to ensure the only ingredient is the frozen vegetable.
Check out some of my favourite recipes:
Crispy Sesame Tofu with Noodles
Slow Cooker Unstuffed Cabbage Rolls
3 - Snacks can fight inflammation too
Of course, you can enjoy an apple, banana, or cucumber as a snack, but you can also enjoy non-fruit or vegetable anti-inflammatory snacks, like a small handful of nuts (preferably unsalted and plain). Nuts provide you with fibre, protein, vitamins, minerals, and healthy fats.[14] One of my favourite types of nuts is walnuts and I love to enjoy them lightly toasted in my salads, in my baking, or plain.
Try one of my favourite muffin recipes that include apples, carrots, and walnuts.
4 - Switch to healthier fats
Olive oil is a healthier fat that’s associated with lower blood pressure and cholesterol levels, as well as a lower risk of heart disease.[11,14] Olive oil is high in monounsaturated fat (MUFA), especially oleic acid, and also contains vitamin E and polyphenols that may contribute to its anti-inflammatory and antioxidant properties.[11]
Try substituting olive oil for saturated and animal fats (like margarine, butter, mayonnaise, and dairy fat).[11] Not all olive oils are created equal - choose organic when possible.
Other sources of healthier fats like omega-3s are flax, chia, walnuts, and seafood.[27] In fact, eating fish may be one of the strongest dietary factors that influence higher cognitive function and may slow cognitive decline.[11] Fish like salmon, trout, mackerel, or sardines contain healthy omega-3 fats that are anti-inflammatory.[14] The larger the fish, the higher the mercury content, a toxic metal that is extremely hard to digest and can accumulate in the brain over time. Choose smaller fish whenever possible. It’s also best to choose sustainably caught fish (preferably wild) whenever possible.
5 - Have your grains whole
Whole grains are those that haven’t had some of the more nutritious parts removed (like the bran and germ). They’re often a browner colour and chewier than processed grains, think of whole-wheat bread or brown rice. What makes whole grains healthier is that they contain more fibre and many of the vitamins that are naturally found in minimally-processed grains. One of the vitamins commonly found in whole grains is the anti-inflammatory vitamin E.
Some whole grains to try include brown or wild rice, or quinoa. I’ve recently started cooking rice as though I am cooking pasta. It’s easier and results in tastier, better-textured rice.
Cook Rice Like Pasta
Heat a pot of salted water to boiling, add your desired amount of rice (preferably soaked and drained), and cook for 10-25 minutes. The timing depends on the type of rice you are cooking - if it’s white rice, then 10 minutes should be sufficient. Brown rice will take closer to 25 minutes. After 10 minutes, taste the rice every 5 minutes to determine when it is ready. Remove from heat when it is al dente (similar to pasta). Strain as you would pasta set back on the warm (but turned off) burner and add 1-2 tbsp olive oil.
6 - Limit these pro-inflammatory foods, what I call Red Flag foods
There are several foods associated with higher levels of inflammation in the body. These include red and processed meats, refined carbohydrates (i.e., processed grains such as white flour), and sugar-sweetened beverages.[10,14] Regularly consuming these increases inflammation and inflammation-related diseases such as heart disease. Limit these as much as possible.
Inflammaging (inflammation + aging) is linked with loss of muscle mass, heart disease, diabetes, and dementia, but it’s a risk you can mitigate.
By taking some simple actions every day, you can reduce the inflammaging process and lead a healthier, more energetic life as you get older. You can maintain your independence and physical abilities and prevent chronic diseases.
It’s not always easy, but by starting to make small changes to improve your sleep, becoming more physically active, and eating more nutrient-dense foods every day, you can make an impact on inflammaging before it can make an impact on you.
Medical Disclaimer
All information contained in this article is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent health problems. For all serious health issues, please contact a medical or nutrition practitioner. The information provided in this program is based on the best knowledge of the author at the time of writing, and we do not assume liability for the information within this program, be it direct or indirect, consequential, special, exemplary, or other damages. In all circumstances, it is always wise to consult your physician before changing your diet, taking supplements, or starting any exercise or health program.
REFERENCES
4 - Cannon, R. and Cooper, O. (2020, September 17). Inflammaging: The Side Effect of Age You Haven’t Heard of.
6 - Santilli, V., Bernetti, A., Mangone, M., & Paoloni, M. (2014). Clinical definition of sarcopenia. Clinical cases in mineral and bone metabolism: the official journal of the Italian Society of Osteoporosis, Mineral Metabolism, and Skeletal Diseases, 11(3), 177–180.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4269139/
10 - Tabung, F. K., Smith-Warner, S. A., Chavarro, J. E., Fung, T. T., Hu, F. B., Willett, W. C., & Giovannucci, E. L. (2017). An Empirical Dietary Inflammatory Pattern Score Enhances Prediction of Circulating Inflammatory Biomarkers in Adults. The Journal of nutrition, 147(8), 1567–1577. https://doi.org/10.3945/jn.117.248377
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5525108/
11 - National Institute on Aging. (2019, November 27). What do we know about diet and prevention of Alzheimer's disease? https://www.nia.nih.gov/health/what-do-we-know-about-diet-and-prevention-alzheimers-disease
14 - Bilodeau, K. (2021, May 11). 5 inflammation-fighting food swaps. https://www.health.harvard.edu/blog/5-inflammation-fighting-food-swaps-2021051022570
22 - Brazier, Y. (2020, December 10). How much protein does a person need? Medical News Today. https://www.medicalnewstoday.com/articles/196279
23 - Health Canada. (2006, June 29). Reference Values for Macronutrients. Dietary Reference Intakes. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients-dietary-reference-intakes-tables-2005.html
24 - Health Canada. (2020, October 14). Eat Protein Foods. Canada’s Food Guide.
25 - Harvard T. H. Chan School of Public Health. (n.d.). Healthy Eating Plate. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
27 - National Institutes of Health Office of Dietary Supplements.(2021, March 26). Omega-3 Fatty Acids. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/