The secret to improving your health: curbing the chronic, low-grade inflammation called “inflammaging.” What is inflammaging, exactly? Unlike the acute inflammatory response that helps us recover from injuries and infections, ongoing inflammation damages the body’s immune circulatory and nervous systems in the long term. But research published in the International Journal of Molecular Sciences suggests that taming inflammaging cuts the risk of chronic diseases such as heart disease, type 2 diabetes, dementia, bone loss and even muscle weakening.
6 ways to reverse inflammaging
Fortunately, you can reduce your risk of this type of accelerated aging and feel years younger by making a few easy lifestyle changes. Here’s how to get started:
Consider a CoQ10 supplement
Made naturally by the body, a nutrient called coenzyme Q19 (CoQ10) acts on cellular pathways that control inflammation. The problem is that CoQ10 production can wane over time. The simple fix: Taking 100 mg of CoQ10 three times daily. A report published in the journal Antioxidants & Redox Signaling reveals that doing so lifts CoQ10 levels to decrease chronic inflammation in 40 days. To maximize the inflammaging-taming benefits, choose a supplement that contains ubiquinol, a readily absorbed CoQ10 form. (Discover more CoQ10 benefits for women.)
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Add legumes to your menu
Legumes such as lentils, black beans and chickpeas are a satisfying way to foil inflammaging. According to a European Journal of Clinical Nutrition study, enjoying four servings weekly can curb chronic inflammation in as little as three weeks. Plus, Italian experts found that people who upped their intake of legumes reduced their levels of a key inflammaging marker. Credit goes to compounds such as peptides, polyphenols and saponins in legumes, all of which have anti-inflammatory effects. Need an easy way to sneak more veggies into your diet? Try Veggies Made Great Fudge Brownie Bites made with chickpea puree or their Huevos Rancheros Frittatas made with black beans.
Take up gardening
Spending time planting colorful flowers or sowing seeds could lower inflammation, suggests a 2022 study. That’s because beneficial bacteria in soil produce a compound called geosmin that’s been reported to help soothe the stress that contributes to inflammaging. More good news: Related research published in the journal HortScience found that participants who gardened for about 50 minutes twice a week for seven weeks experienced long-lasting anti-inflammatory benefits.
Savor dark chocolate
Calling all chocolate lovers: A study in the International Journal of Preventative Medicine found that participants who enjoyed 30 grams of dark chocolate every day for eight weeks as part of a balanced diet had lower levels of inflammatory markers than those who didn’t. Researchers say beneficial compounds in cocoa called polyphenols have antioxidant properties that lessen inflammation.
Bonus: About two ounces of 70 to 85 percent dark chocolate contains roughly 6 grams of fiber. That’s important, since an observational study published in the The American Journal of Clinical Nutrition suggests that high-fiber diets help ward off rising inflammation levels. A tasty way to get your fix: Savoring Chocolove Hawaiian Sea in Strong Dark Chocolate, which contains 72 percent cocoa.
Denise Austin’s Anti-Inflammatory Diet Tips To Feel Your Best After 50
Apply moisturizer
Turns out using a moisturizer does more than just soothe dryness. In a Chinese report, people who applied about half a teaspoon of a cream containing natural fats to their skin twice daily experienced drops in immune-system proteins that amp up inflammaging within 30 days. The strategy boosts the skin’s ability to shield against irritants, allergens, bacteria and fungi that contribute to chronic inflammation known as inflammaging. One option: Atopalm MLE Cream.
Sip a Bloody Mary mocktail
Sounds too tasty to be true, but drinking tomato juice can drive down chronic inflammation in 20 days. So say authors of a British Journal of Nutrition study, who found the benefits in those who sipped 12 ounces (1-1/2 cups) of the juice each day. Researchers explain that lycopene, a compound found in tomatoes and tomato products, keeps proteins that trigger inflammation from binding to cells. Plus, lycopene inhibits the action of enzymes that can increase inflammation in the body.
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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.