No new year’s resolutions yet? Then you can think about doing something about your “inflammation”.
The term, a combination of inflammation and age, is attracting increasing interest among scientists as more and more research indicates that chronic inflammation is a major cause of aging and many of its associated diseases.
Although we all suffer from inflammation somewhere, there are several benefits to keeping levels as low as possible as we age. If you lower it, you can slow down your biological clock, allowing you to live a longer, healthier life and reduce your risk of heart disease, diabetes, arthritis and dementia.
I am so fascinated by inflammation that I recently interviewed Janet Lord, Director of the Institute of Inflammation and Aging at the University of Birmingham. During the interview, which airs on Radio 4 this Friday, she gave me her tips for easing inflammation, which I share below, along with other tips I practice myself.
As long as you’re not frail, sick or elderly, it might be worth turning the thermostat down a few degrees
Set an alarm to move
One of the best ways to reduce inflammation is to sit less (perhaps set an alarm to remind you to get up and walk around at least once an hour) and become more active.
A 2017 study from the University of California found that a single session of moderately brisk walking was enough to make a difference.
Researchers took blood samples from 47 volunteers before and after 20 minutes of brisk walking on a treadmill.
It was enough to significantly reduce levels of an inflammatory chemical called TNF (tumor necrosis factor), which plays an important role in your immune defenses but can also cause chronic inflammation.
Follow a “sanity” diet
The Mediterranean diet, rich in fatty fish, nuts, olive oil, fruits, vegetables and legumes, is known for its anti-inflammatory properties.
Why? Many of the benefits appear to be due to the effects it has on our gut bacteria.
In a 2020 study published in the journal Gut, researchers asked more than 600 people (over 65) to stick to their usual diet or try a Mediterranean diet.
Regular brushing and flossing reduces the risk of gingivitis, an inflammation of the gums caused by the buildup of plaque between the teeth
A year later, the people who changed their diet not only showed signs of improved brain function, such as better memory, but also had much more “good” bacteria in their guts that produce anti-inflammatory chemicals called short-lived bacteria . Chain fatty acids that have been linked to a reduced risk of cancer and heart disease.
Another, more recent study published last year in the journal Neurology found that people following the so-called MIND diet (which is similar to the Mediterranean diet but places a greater emphasis on eating berries and green leafy greens such as spinach). and kale)) had brains that were considered twelve years younger than those that did not.
We don’t know exactly why, but it may be that components of the MIND diet (such as omega-3 fatty acids, antioxidants, and polyphenols) reduce inflammation in the brain. So add a portion of vegetables to your meals and some berries to your yogurt.
BOTTOM THERMOSTAT
For the past few months I have (with the reluctant cooperation of my wife Clare) kept the thermostats in our house at a fairly chilly 15 degrees Celsius.
Not only does this save money, but there is evidence that low room temperature causes your body to produce more brown fat. Unlike regular fat, brown fat burns lots of calories (to keep you warm) and produces a chemical called maresin-2, which helps reduce chronic inflammation.
There is evidence that low room temperature causes your body to produce more brown fat. Unlike regular fat, brown fat burns a lot of calories
As long as you are not weak, sick or elderly, it may be worth turning the thermostat down a few degrees.
ADDED TWICE A DAY
Regular brushing and flossing reduces the risk of gingivitis, an inflammation of the gums caused by the build-up of plaque between your teeth – which not only increases the risk of tooth loss, but is also linked to chronic inflammation elsewhere.
This is because bacteria in plaque can travel through the bloodstream to other parts of the body, even the brain.
A 2021 study from the University of Birmingham found that advanced gum disease increases the risk of developing mental health problems by 37 percent, heart disease by 18 percent and type 2 diabetes by 26 percent.
Researchers are working on various ways to combat gingivitis and thus chronic inflammation, including the use of oral microbial transplants.
The idea, currently being pursued by Australian researchers, is to load a mouthguard with healthy insects, put it in your mouth, and then use it to combat the acid-producing insects currently colonizing your teeth.
It’s still a long way off, but if you’re not already flossing, start now.
And first floss, then brush – using dental floss loosens plaque, which is then removed by brushing.
LIMITED MEALS
Reducing calorie intake leads to a longer, healthier life – studies show – and one of the ways it does this is by reducing chronic inflammation.
This is the result of an American study published in the journal Aging in 2016. For this study, 220 brave volunteers were randomly assigned to either continue as normal or reduce their daily calorie intake by 25 percent for two years.
It’s quite an undertaking, and not everyone who was asked to cut their calories – some, but not all, were overweight – managed to stick to such a draconian diet. Those who did saw a sharp decrease in inflammatory markers such as TNF (mentioned earlier).
The good news is that researchers don’t think you have to go that far to see benefits; This is enough to reduce your daily calorie intake by 10-15 percent, which for the average person could mean giving up 200-300 calories (eg a small chocolate bar).
Or you may prefer to follow an intermittent fasting diet, such as the 5:2 diet (where you restrict your calories two days a week) or a time-restricted diet, where you eat within a specific time frame.
A recent study shows that intermittent fasting reduces the amount of inflammatory cells called monocytes in the blood.
Breathe stress away
Short bursts of stress are manageable, but chronic stress leads to severe inflammation.
The best ways to reduce chronic stress include increasing exercise and eating a healthy diet. But beyond that, I recommend breathing slowly and deeply, which slows your heart rate and calms you down.
There are many different ways to do this, but my favorite breathing exercise is 4:2:4. I breathe in through my nose for a count of four, hold my breath for a count of two, and then breathe out through my mouth for a count of four.
A few minutes is enough to reduce my stress levels and put me to sleep when I wake up in the middle of the night.
Daydream? It’s good for your brain
Even as a child I was a real daydreamer. I can sit on the couch and get ready to empty the bins, which I promised, while my mind wanders and thinks about something else entirely.
As you can imagine, this annoys my wife. Fortunately, I can now point to research that shows that daydreaming is not a waste of time, but can actually be good for my mental health.
This appears from a study by researchers at the Harvard Medical School in the US that was recently published in the journal Nature. They showed a group of mice black and white images while monitoring brain activity. The mice were then left alone for a while. As they did so, parts of their brains occasionally lit up in distinctive patterns, as if they were revisiting these black-and-white images in their minds.
At the same time, there was increased activity in the hippocampus, the part of the brain responsible for storing memories. If the same is true for humans, it suggests that when we appear to be doing nothing and dreaming, our brains are actually still working hard to strengthen new neural connections and existing memories.
And this in turn suggests that creating more space for daydreaming in our everyday lives is important for our brain health. So put your feet up, put the phone aside and stare into space. Who knows what great ideas your brain will come up with?
One of the strange things I noticed when I went to the sale recently to buy new shoes was that my feet seemed to grow half a size.
Apparently this is common.
As you age, your feet may widen because as you age, the ligaments and tendons that support your arch lose elasticity, which can cause your foot to sag. This is partly due to wear and tear (if you’re my age, you’ve probably walked about 190 million steps) and partly because any weight gain in middle age increases downward pressure on your feet.
If you have foot pain or your shoes are worn more on one side than the other, it may be a sign that you need arch support—and it may be time to invest in insoles.
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Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
