How to dial down inflamm-aging

There's a type of inflammation associated with aging called inflamm-aging. Here's how to prevent it.

Today's Ingredients Feeling swell? Great! Feeling swollen? Not so great. Turns out living with constant low-level inflammation can really mess things up for your body, especially as you grow older. It's called inflamm-aging, and it'll be our main focus today. Before we start fixing that, here's the full rundown:   • Your guide to inflamm-aging   • Fruits that fend off frailty   • Does enzyme coffee work?   • New poop chart just dropped Bon appétit, Tim Snaith Newsletter Editor, Healthline   Written by Tim Snaith June 29, 2023 • 4 min read Main Course Turn down the dial on inflamm-aging "Inflamm-aging" may sound like a buzzword, but it's real and contributes to almost all age-related diseases, including Alzheimer's disease, cancer, and heart disease. But don't despair! You can help your body age gracefully with a few key strategies. 🫒 First up, consider your diet! Think Mediterranean: Foods rich in antioxidants and polyphenols — like blueberries, fatty fish, leafy greens, and olive oil — can help prevent inflamm-aging. Try favoring whole foods and minimizing processed ones. 🚴 Make your move. It's not just about what's on your plate. Get moving to enjoy the dual benefits of disease prevention and inflammation reduction. Even a brisk walk or gentle yoga can make a difference. 🕉️ Learn to relax. Don't forget about your mind's well-being. Stress and anxiety are inflammation's best friends, so add some relaxation practices to your routine. 🐟 Enlist extra help. Supplements like fish oil and turmeric can be useful sidekicks. And remember to look after your joints too. The same healthy diet and exercise can help keep them in tip-top shape. Remember, you're not alone on this journey. Check in with your doctor before introducing any significant changes. They may be able to test for chronic inflammation as well. Want to learn more? Check out our article on managing inflamm-aging! Tell us: Do you think chronic inflammation is a problem for you? Or do you already have it covered? Let us know at nutritionedition@healthline.com. (Please note that we may use your name and response in an upcoming newsletter!) Kitchen Kit What we're using Reading this book is a great way to learn how to curb chronic inflammation by eating right. Our reviewers picked out this cookbook in our recent roundup of the best weight loss programs, calling it "an excellent resource for more information on the anti-inflammatory diet." Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health.   The Complete Anti-Inflammatory Diet for Beginners 4.4  |  15,526 ratings Details: A no-stress meal plan to heal the immune system Shop now Fitness Fuel How flavonol-rich foods like apples and blackberries keep you strong as you age Flavonols fight frailty While we're on the topic of aging gracefully, you might want to stock your fruit bowl. A recent study suggests that flavonols — natural compounds found in foods like apples, berries, and onions — significantly slash the risk of becoming frail in old age. Consuming just 10 more milligrams of flavonols each day (about one medium apple's worth) could cut your odds of frailty by a remarkable 20%! This comes hot on the heels of research that linked flavonols to heart health. The best part? You don't need to splurge on any fancy foods or pricey supplements to get your flavonols. Just opt for your favorite fruits and veggies, fresh or frozen. Sources include:   🫐 berries   🧅 onions   🍑 peaches   🍅 tomatoes   🥬 kale   🍫 dark chocolate   🫖 tea   🍷 red wine If you plan to age healthily and vibrantly, flavonols might just be one of the secret ingredients. Check out this juicy article for the details. the takeout What we're digesting 🧫 Probiotic supplements may ease depression. Integrating probiotic-rich foods such as yogurt, kefir, miso, and tempeh into your diet could help with symptoms, a study suggests. ☕ Enzyme coffee for weight loss: Does it work? Adding digestive enzymes to coffee can promote weight loss, right? Not so fast. 🔎 Know your poop with this handy chart. What your poop looks like can be an important indicator of your overall health, so take a seat and check out these charts. 🧊 Frozen fruit listeria risk. A voluntary recall of items sold in Target, Walmart, and Trader Joe's is underway due to concerns that they could be contaminated with Listeria monocytogenes. And so we complete our first month of our new-look nutrition newsletter. Thank you for reading and for all your ideas and messages of support. We'll be back soon with a fresh and tasty recipe from Ginger in Sunday's Nutrition Edition. Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by my new Reeboks.

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