Eating for Healthy Aging: Adopt an Anti-Inflammatory Diet
Sharon Palmer, R.D.
Consuming more fruits, vegetables, whole grains, soy foods, fish, nuts and tea can help prevent the chronic diseases of aging.
You might not be able to turn back the hands of time for every wrinkle and body ache, but you can reduce your risk or delay the onset of chronic diseases associated with aging, such as heart disease, diabetes, cancer and neurodegenerative ailments.
Your daily food and activity choices can significantly lower your risk of developing such diseases, according to scientific evidence. Preventing these conditions can make the difference between living a long, vibrant life or a short life riddled with disease and disability.
Particular foods and eating patterns are linked with lower levels of inflammatory biomarkers. This diet-inflammation connection might be one explanation for disease protection. While acute inflammation--your body's natural reaction to an injury or assault, like stubbing your toe or getting a splinter in your finger--is a good thing, chronic inflammation is not.
When the body's inflammatory reaction fails to shut off, or becomes activated when there is no real trigger--sometimes lasting for days, months or even years--chronic inflammation results. This underlying inflammation is the root of many diseases, including heart disease, metabolic syndrome, type 2 diabetes, cancer, rheumatoid arthritis and neurological degeneration such as Alzheimer's disease. In fact, obesity itself is a pro-inflammatory state that can foster chronic diseases.
"Most people go through life in a pro-inflammatory state, because they eat a modern, industrialized diet, which gives you carbohydrates and fats without all of the protective elements," said Weil. He reported that a diet that includes protective foods, such as vegetables, fish and whole grains, offers anti-inflammatory benefits that promote healthy aging and support optimum health at any age.
OPTIMAL DIET PATTERNS
To reduce inflammation, follow a diet rich in whole foods, including carbohydrates such as whole grains and fruits, fats like nuts and avocados, and protein sources, such as fish and legumes. Include regular exercise and don't smoke--lifestyle choices that seem to "cool down" inflammation, according to a 2006 review published in the
Conversely, the researchers found that a diet high in refined starches, sugar, saturated fats and transfats, and low in fruits, vegetables, whole grains and omega-3 fatty acids, appears to turn on the inflammatory response. Indeed, evidence confirms that the Mediterranean diet, a traditional diet pattern that focuses on whole plant foods, is linked with lower inflammation and age-related disease risk.
HEALTHY AGING IN EVERY BITE
Scientists are also exploring the benefits of individual foods on inflammation, particularly berries, tomatoes, walnuts, spices, tea, extra virgin olive oil, fish and red wine, which appear to be especially promising.
You can protect yourself from inflammation at every meal by loading up on anti-inflammatory foods. In a randomized trial published in the
Your best bet to reduce disease risk is to include an array of plant foods in your diet in order to gain the benefits of their interactive and naturally occurring nutrients and phytochemicals which can tamp down chronic inflammation and promote optimal aging.
HEALTHY AGING FOOD STRATEGY
To reduce your risk of age-related chronic diseases and promote healthy aging, try these anti-inflammatory eating approaches:
1. Balance your calorie intake to maintain a healthy weight.
2. Load your diet with a variety of fruits and vegetables, in every color, size, texture and shape to provide a range of nutrients and anti-inflammatory compounds.
3. Choose carbs that are less refined and high in fiber, such as unsweetened fruits, vegetables and whole grains, including whole wheat, oats, quinoa, brown rice, bulgur and barley.
4. Focus on eating more fish and seafood, such as shrimp, crab and scallops--shoot for at least two servings per week. Don't over-do animal protein intake by consuming excessive amounts of red meat, poultry, eggs and dairy products.
5. Include more plant proteins, such as beans, lentils, peas, soy foods (e.g., tofu, soy milk, edamame) and nuts.
6. Select healthy fats like extra virgin olive oil, canola oil, nuts and avocados. Minimize saturated fat from meats and dairy products and trans fat found in processed foods like French fries and snack foods.
7. Boost omega-3 fatty acids through seafood choices like salmon, sardines and herring and plant sources such as walnuts and flaxseed.
8. Flavor your foods with anti-inflammatory spices and herbs, such as garlic, green herbs, ginger, black or red pepper, and turmeric.
9. Drink green, white, or black tea (unsweetened) more often.
10. If you drink alcohol, enjoy red wine in moderation (one glass per day for women, one to two glasses per day for men.)
11. Enjoy antioxidant-rich dark chocolate (at least 70 percent cocoa) in small amounts (up to one ounce) as a treat.
12. Avoid foods that are refined, overly processed and low in nutrients, such as those made with white flour, sugars and refined oils, including donuts and sugary cereals.
- What's the Healthiest Yogurt?
- Are Canned Foods Good for You?
- Is There Such a Thing as a Healthier Cigarette?
- Massage Away Allergies with these Expert Moves
- Say Goodbye to Computer Strain
- Prevent Hearing Loss -- Before It's Too Late
- Train Your Brain to Crave Healthy Foods
- Broken Heart Syndrome: A Real and Dangerous Condition
- Beat Canker Sores Now
- Eating for Healthy Aging: Adopt an Anti-Inflammatory Diet
- Stress-relief Methods for Every Occasion
- Natural Energy Drinks That Work
- Fish Oil: The One Benefit You Haven't Considered
- Can Skipping Breakfast Raise Your Diabetes Risk?
- FDA Seeks to Tame Exploding Medical App Market
- Why You Shouldn't Work at Night
- Do Dental X-rays Cause Cancer?
- Nutrient Timing: When to Eat What for Maximum Nutrition
- 3 Simple Meditations to Help You Focus
- Herbs That Boost Flavor and Your Health
- The Latest Superfoods You Need to Know About
- Want a Better Smile? Eat This
- Dial Down the Temp to Cook Healthier Meats
- Edible Flowers
- Shift to Plant Foods for Better Health and Eco-Impact
- Best Way to Dispose of Old Drugs
- Why Sad Movies Make You Happy
- Fighting Cancer with Plant Foods
- Lifesaving Skills Everyone Should Learn
- Emotional Eating: How to Stop It Forever
- Make Takeout Healthy Tonight
- Natural Cures for Spring Allergies
- The Good News About Dark Meat
- American Obesity Epidemic Much Worse Than CDC Believes
- Do You Have a Fatty Liver?
- How to Stop Ear Pain on a Plane
- Why Learning Leads to Happiness
- Why Helping Others Makes Us Happy and Healthy
- Why Our Homes Make Us Happy
- Happier People Deal Better with Hardships
- Religion Makes People Happier -- But Why?
- Boost Mood with Whole Foods
- Surprising Nutrition Facts on Foods
- Holiday Workouts: Try Interval Training
- Stay Fit and Trim All Winter Long
- Screening Tests That Can Save Your Life
- Eat Fiber and Feel Better
- The Worst and Best Sweets for Your Teeth
- Healthy Eating All Day
- A Smart Guide to Dietary Supplements
- Normal Weight Obesity - A Growing Concern
- Fruit and Vegetables: Americans Fall Short
- Hybrid Fruit: The New Super-food
- Is Indian Cuisine Healthy Cuisine?
- Is 'Ethnic' Cuisine Healthier?
- Surviving Cold Season: How Not to Get Sick
- 7 Healthy Habits in 7 Weeks
- Sleep More and Live Longer
- Heartburn-friendly Diet with Your Favorite Foods
- The Vibrant and Healthy Flavors of an Authentic Latin Diet
- Is It Hunger or Just Appetite?
- Stay Healthy the Easy Way
- Boost Your Energy: Hour by Hour
- 5 Healthy Foods That Wreck Your Teeth
- Stone Age Diet Surprisingly Good For a Healthy Life Today
- Beat Your Afternoon Energy Slump
- Small Healthy Habits With Big Health Benefits
- 5 Fast Breakfasts That Boost Your Health
- Apples Are the New Fish
- Watermelon: Summer's Antioxidant
- Are All Omega-3 Fats The Same?
- Sample a Semi-Vegetarian Lifestyle With a Flexitarian Diet
- Milk: When the First Food May Be the Best Food
- How to Lose Weight Safely
Copyright © 2012 Tribune Media Services