4 Eating Habits That Can Help Reduce Inflammation as You Age

The gut microbiome, blood sugar responses, and blood fat responses are all improved by anti-inflammatory diets, according to a 2021 study that was published in The American Journal of Clinical Nutrition. It’s advisable to stay away from refined carbs and highly processed foods.

These are frequently foods with a high glycemic index (GI), which can quickly spike blood sugar and eventually cause inflammation.

In light of all of this, according to WebMd, here are some food practices that could aid in reducing inflammation as you age.

1. Eat seafood 2-3 times a week.

Certain varieties of seafood, especially oily fish, contain omega-3 fatty acids that help to “switch off” the inflammatory response.

According to a 2005 study published in the Journal of the American College of Cardiology, persons who regularly ate fish had 33 percent lower levels of inflammatory biomarkers than those who did not.

The protein in seafood also helps us feel fuller for longer and has a good effect on blood sugar and blood fat levels, two elements that we now understand might affect an inflammatory response.

2. Eat dark colored fruits and veggies.

It goes without saying that the more fruits and vegetables you eat, the better for your health. However, if lowering inflammation is your first priority, be sure to give dark-colored food like blueberries, blackberries, purple grapes, kale, spinach, broccoli, asparagus, and beets high priority. These foods tend to be higher in antioxidants, which can shield your cells from the oxidative stress caused by free radicals, which leads to chronic inflammation.

3. Eat more walnuts.

A significant portion of my anti-inflammatory food plan includes walnuts. consume toasted walnuts in trail mixes, yogurt bowls, and with dark chocolate virtually every day. This is due to the fact that only walnuts contain a sizable quantity of omega-3 ALA, a form of healthy fat that may lessen inflammation. According to a 2020 study published in the Journal of the American College of Cardiology, habitual walnut eaters in their 60s and 70s showed decreased inflammatory markers.

4. Always pair carbs with protein or fat.

Consuming simple carbohydrates frequently might cause your blood sugar to increase, which can eventually cause inflammation. So, to complete the meal, add some protein and/or fat. For instance, add almond butter, sliced avocado, and an egg on toast instead of eating it plain. Inflammation will be minimized as a result of the slower, more consistent release of glucose into your system.

Leave a Reply

Your email address will not be published.