Aging and chronic inflammation

As we learn more about the immune system, it appears that the aging process includes malfunctions that keep the body in a more constant state of battle. Usually the immune system senses a "foreign" invader (for example, a bacteria or virus). It marshals its warrior cells and attacks. This is when we might notice redness, swelling, pain, or a fever. Then, once the threat subsides, the immune system shuts down the attack cells and starts cleaning up the debris. We need the full inflammation process to protect our health.

With age, however, the immune system doesn't stop and return to normal as readily as before. Instead of resolving, we move from an acute response to an ongoing chronic response. This is called "chronic inflammation." It appears that chronic inflammation may be at the root of several conditions that become more common as we age:

• Diabetes
• Cancer
• Dementia
• Heart disease
• Autoimmune conditions

If the person you care for has any of these conditions, ask the doctor if chronic inflammation might be a factor and whether measures to reduce it might be helpful.

Chronic inflammation can occur in many different parts of the body, so there is a wide array of symptoms. There isn't always a blood test or specific method for diagnosing it. Talk to the doctor if you notice your loved one complaining of any of the following:

• Depression, anxiety, or other mood disorders
• Brain fog
• Prediabetes (also known as "metabolic syndrome" or "insulin resistance")
• Persistent infections
• Skin rashes
• Dry or gritty eyes
• Joint or muscle pain and stiffness
• Fatigue and muscle weakness
• Gastrointestinal issues (diarrhea or constipation)
• Unexplained weight gain or loss
• Balance issues, especially when walking

Ways to reduce chronic inflammation

There are lifestyle approaches that can help the body fight chronic inflammation, or at least turn the tide quicker toward the resolution phase when an inflammation does occur.

• Avoiding foods that promote inflammation. Highly processed foods. Cured meats such as hot dogs or deli meats. Fried foods or foods with trans fats.
• Eating a Mediterranean diet or Dash diet. Both diets include lots of high fiber to help sweep away the debris of inflammation. Lentils and beans. High-fiber vegetables such as spinach, broccoli, and kale. Whole grains. Blueberries, strawberries, and cherries are examples of antioxidant fruits that also help with cleanup. Good fats help reduce inflammation. Omega 3s, for instance, are found in fatty fishes such as salmon and sardines. Nuts and seeds have healthy fats, as do avocados, olives, and olive oil.
• Exercising 150 minutes a week. That's just thirty minutes over five days in a week. The activity helps the body process out the dead cells.
• Sleeping seven to eight hours a night. Adequate sleep allows the brain to clear out debris such as damaged cells and harmful proteins that build up during the day.  
• Stop smoking. Tobacco in any form causes the immune system to go on alert. Give the body a break so it doesn't have to go into fight mode every time your loved one lights up a cigarette.

Might chronic inflammation be a factor?

Contact the experts in aging:

LionHeart Eldercare & Consulting 703-677-8319