Inflammaging: The hidden factor in ageing

By Dibya Prakash

Ageing is an inevitable part of life, whether we like it or not. While a glance in the mirror reveals wrinkles and thinning hair, the more significant changes are happening inside our body. One such change, known as “inflammaging,” can accelerate the ageing process and increase the risk of serious health conditions.

Inflammation is a protective response by the body’s immune system, designed to react to injury, disease, or infection from bacteria or viruses. This acute response is essential for healing. When the body sustains damage, the affected area may become red, swollen, or even warm to the touch, signalling the body’s effort to fight off the infection and heal the damage.

There are two types of inflammation: acute and chronic. Acute inflammation is short-term and occurs when the body addresses injuries, illnesses, and infections, causing redness, warmth, and swelling. This response typically fades over hours or days.

Chronic inflammation, on the other hand, persists over a longer period without an obvious injury or infection. The body continuously signals an issue, leading to ongoing inflammation. Chronic inflammation is usually less painful but can cause significant damage over time.

In seniors, chronic inflammation often goes unnoticed initially, impacting the body internally without immediate symptoms. However, signs such as constant fatigue, unexplained muscle aches and joint pain, stomach issues like constipation or diarrhea, weight gain, headaches and skin rashes can indicate chronic inflammation in the body.

Researchers have discovered that as we age, the body experiences increased and persistent inflammation. This chronic inflammation is believed to accelerate the ageing process and contribute to various health conditions, including Alzheimer’s, arthritis (including rheumatoid arthritis), cancer, and heart disease. Additionally, chronic inflammation can even affect brain health and contribute to frailty.

While we can’t stop ageing, we can work towards managing inflammaging. Nutrition and fitness are key to combating chronic inflammation, much like Botox is for wrinkles.

Eat an Anti-Inflammatory Diet: Focus on consuming fruits, leafy green vegetables, healthy fats like omega-3 fatty acids, nuts, olive oil, and whole grains. Avoid highly processed foods, refined carbohydrates, high-fat dairy, fried foods, and red or processed meats.

Include Turmeric in your daily routine: Turmeric contains curcumin, a powerful anti-inflammatory compound that helps reduce inflammation in the body. It alleviates joint pain, improves digestion, and promotes overall health and well-being.

Quit Smoking: Smoking is a known risk factor for rheumatoid arthritis and promotes inflammation throughout the body.

Stay Active: Regular exercise acts as a natural anti-inflammatory agent. Just 30 minutes a day of brisk walking, swimming, or biking can yield impressive results.

Manage Your Weight: Maintaining a healthy weight is crucial for reducing chronic inflammation.

Limit Alcohol Consumption: Excessive alcohol intake can contribute to inflammation and other health issues.

Reduce Stress: Chronic stress increases inflammation. Techniques like mindfulness, meditation, yoga, and deep breathing can help manage stress levels.

See Your Doctor Regularly: Maintaining a relationship with your doctor is essential, especially as you age. Regular screenings and monitoring of blood pressure and cholesterol are important. Discuss any health changes with your doctor to manage your overall wellness.

Remember, while you can’t stop the ageing process, you do have the power to age gracefully and maintain our vitality through simple proactive lifestyle changes that control inflammaging and promote long-term well-being. Taking control of these factors can lead to a healthier, happier and a more fulfilling life in your later years.

(The column Metamorph with Dibya appears every Friday.)

 Read also:
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