salmon fish

15 Foods that Help Fight Inflammaging

Inflammaging is a trending word used to denote the association between inflammation and aging. Despite inflammation being a natural body process, at the root of healing every illness and injury, it can additionally cause damage.

An easy way to understand inflammation is to think of it as fire: a good way to protect, remove debris, and keep yourself warm. However, when the fire becomes uncontrollable or widespread, even at a low level, destruction can occur. (1) Common diseases brought on by an excess of inflammation include asthma, chronic pain, arthritis, heart disease, inflammatory bowel disease, lupus, Alzheimer’s disease, and scleroderma. (2) Aging often expedites the onset of inflammation, and hence, the occurrence of disease. (3)

So how do we ward off inflammation and subsequently early aging? Some drugs can reduce inflammation, like aspirin and ibuprofen, but are then accompanied by harmful side effects. Currently, research supports the best means to lower systemic inflammation in the body is making specific lifestyle choices. 

Studies show that even smoldering inflammation in our bodies is a significant contributor to age-related muscle loss – which kicks off the accelerated aging process in so many women(5). That’s why it’s critically important to get control of inflammation. Supplements like AgelessLX can also give additional support in addition to making healthy lifestyle changes. AgelessLX key ingredient, Calcium HMB has been clinically proven to help women retain their muscle mass as they age and even build more muscle (without having to spend hours in the gym!) AgelessLX is a dream come true for women looking to stay or get more fit, burn more fat and boost their energy. 

Adopting an inflammation reducing diet is prominent among such lifestyle choices, with approximately 60 percent of chronic diseases being preventable with healthy foods. Foods that actively reduce inflammation in the body, as proven by research, include the following. (2)

 

1. Olive Oil

‘Pure’ or ‘virgin’ olive oil is best for cooking, and extra virgin olive oil can be a great supplement to salad dressings. Be wary of coconut, peanuts, rice, and canola oil, as there is not enough research to confirm that the beneficial phytochemicals found in olive oil are also present in these other substitutes. (2)

2. Tomatoes

Using the compound lycopene, tomatoes stop pro-inflammatory processes within the body. Those who are overweight and at risk for developing cancer can benefit the most from consuming tomatoes. As well, eating tomatoes with healthy fats and oils will improve the absorption of lycopene, as lycopene is a fat-soluble nutrient. (4)

3. Peppers

Bell peppers and chili peppers are loaded with the antioxidant quercetin, which decreases the oxidative damage from diseases like sarcoidosis. Chili peppers contain sinapic acid and ferulic acid, which may reduce overall inflammation and lead to healthier aging. (4) 

Just a word about Nightshades [Tomatoes, Bell Peppers, Eggplant, Potatoes (not sweet potato) and Pepper derived spices like Cayenne and Paprika]…many people tend to believe that nightshades actually promote inflammation and should be avoided. 

The truth is for most people, there’s no need to avoid nightshades.There haven’t been any large scale studies done to link them to any negative health consequences.  Although, there are some diets that do cut nightshades out because people will report feeling better when they do not eat them. But just like many foods, it truly depends on how it affects the individual. For some, like those with arthritis or autoimmune deficiencies, they may cause issues but for the most part they are not typically considered as inflammatory foods for everyone. Nightshades are a rich source of micronutrients and an important part of a healthy diet for most people.

4. Nuts

Almonds, walnuts, and macadamia nuts all lower markers of inflammation in the human body, while also reducing the risk of diabetes and cardiovascular disease. If you don’t love nuts, consider almond milk as another way to build nuts and their inflammation reducing properties into your daily diet. (1)

5. Fatty Fish

Salmon, mackerel, lake trout, herring, sardines, and tuna are all high in omega-3 fatty acids, which have potent inflammation reducing properties embedded into the fatty acids (eicosapentanoic acid and docosahexanoic acid). (4)

6. Mushrooms

Among being low in calories and rich in minerals, mushrooms contain phenols and antioxidants that protect from inflammation. Lion’s mane, a special type of mushroom, may hold benefit for those experiencing low-grade inflammation secondary to obesity. Eating mushrooms raw or lightly cooked may help you reap their full inflammation reducing potential. (4)

7. Berries

Naturally rich in antioxidants, blueberries, black berries, raspberries, and strawberries make for a sweet but healthy treat. Specifically, berries use a compound called anthocyanins to boost the immune system and diminish inflammation. (4)

8. Turmeric

A spice with ancient roots in Asia, turmeric can be easily added to your meals and boost your ability to fight inflammation caused by diabetes and arthritis. Turmeric has a strong, earthy flavor, and derives inflammation reducing properties from the compound of curcumin. (2, 4)

9. Green Tea

Green tea is a simple beverage, but has powerful inflammation reducing properties thanks to a compound called epigallocatechin-3-gallate (EGCG). EGCG inhibits inflammation by reducing cytokines, cells that promote inflammation in the human body. (2)

10. Coffee

Although research is still in progress, coffee has been found to contain several inflammation reducing properties that may protect against inflammation alongside other healthy foods. (1)

11. Cherries

Cherries utilize the same active antioxidants as berries to prevent inflammation (anthocyanins). Tart cherries have been studied more than other varieties in reducing inflammation, but sweeter cherries may also provide benefits. (4)

12. Avocados

Avocados are often referred to as a superfood, and for good reason. Carotenoids and tocopherols, which are linked to a reduced risk of cancer, are packed into avocados among many other healthy nutrients. New in the research is the suspicion that avocados can reduce inflammation among young skin cells, but more data is needed to confirm this! (4)

13. Grapes

Daily consumption of grapes have been shown to diminish inflammation. Reason for this effect is hypothesized to be from resveratrol and adiponectin. (4)

14. Green Leafy Vegetables

Spinach, kale, collards, and broccoli use sulforaphane to reduce cytokines, a cell apart of the human immune system that drives inflammation. Just be cautious about consuming too many leafy greens if you are on a blood thinner (anticoagulant), which can be reversed by the vitamin K in the leafy greens. (4)

15. Dark Chocolate and Cocoa

I know what you may be thinking, and yes! Chocolate can decrease your risk of inflammaging.

Filled with antioxidants, dark chocolate draws on one nutrient in particular, called flavanol, to cut down inflammation and promote healthier aging. In fact, inflammation reducing effects from dark chocolate have been seen as quickly as 2 hours after consumption! But make sure to choose dark chocolate that contains at least 70% cocoa to obtain the best inflammation reducing effects. (4)

When these foods are partnered with a healthy, active lifestyle it can make a world of difference in slowing down the aging process.  Taking a supplement such as AgelessLX is a great compliment to your healthy lifestyle!  With 90 clinical studies and 5 patents AgelessLX is shown to improve muscle mass and protect bone, joint, brain and heart health!

Just as there are many foods that prevent inflammaging, there are many foods that act in opposition and accelerate this process. Most inflammation-causing foods can be classified as refined carbohydrates (white breads), fried foods, soda, dairy, red meat, processed meat and margarine (shortening and lard). (1, 2) Likely not surprising to you that all of these foods are as well bad, in general, for our health! Researchers guess that these foods both cause inflammation directly and indirectly, via weight gain, causing a double whammy of poor health effects. Here is where AgelessLX can help! The ingredient HMB, found in AgelessLX, burns more fat than dieting and exercise alone! This means we can get rid of the extra fat we don’t want. We can preserve and build strength with energy and endurance to live a healthy, vibrant life!

Dietary experts suggest, rather than remembering each of these individual foods, to simply adopt the Mediterranean diet into your life. The Mediterranean diet is especially high in fruits, vegetables, nuts, whole grains, fish, and healthy oils, which all decrease inflammation. (1, 2) Other lifestyle habits that can reduce your body’s inflammatory response include limiting alcohol, quitting smoking, managing stress, getting enough sleep, and exercising regularly. If you are concerned about the level of inflammation in your body, seek out a physician for additional help. Blood tests like the C-reactive protein (CRP) may be helpful in determining the extent of inflammation you are experiencing. (2)

Want to learn more on how you can #LiveAgeless?  

AgelessLX allows you to retain your muscle while building more. It also burns more fat than diet and exercise alone, it boosts energy, it gives your skin a tight glow and strengthens hair and nails in women of all ages!

Be sure to also check out evolvingageless.com for our weekly podcasts where you can go inside the minds and behind the scenes with trusted doctors, nutrition, beauty experts and more!  We are on a mission to change the way women age.  Join us and #LiveAgeless!

Sources:

  1. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
  2. https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_ai_diet_patient.pdf
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5850851/
  4. https://www.healthline.com/nutrition/13-anti-inflammatory-foods#section1
  5. https://pubmed.ncbi.nlm.nih.gov/18240550/)