The anti-inflammatory diet is essential in older adulthood
4 out of 5 older adults age 50 and older suffer from at least one or more chronic conditions. Inflammation plays a vital role in age-related diseases in older adults, such as sarcopenia and frailty, especially low-grade inflammation. Diet is one non-pharmacological way to manage inflammation in the body.
Many medical conditions are linked to too much inflammation. Some of these include:: Alzheimer’s disease, asthma, cancer, chronic obstructive lung diseases (emphysema and bronchitis), chronic pain, type 2 diabetes, heart disease, Inflammatory bowel disease (Crohn’s or ulcerative colitis), stroke, conditions where the immune system attacks the body, such as rheumatoid arthritis, lupus, or scleroderma.
Anyone can benefit from eating and living in an anti-inflammatory way, but you can work with your doctor to understand if you have too much inflammation. Measuring the level of C-reactive protein (hsCRP) in the blood is the most common test.
An anti-inflammatory lifestyle includes; eating anti-inflammatory foods, not smoking, limiting alcohol intake, adequate exercise and being active, getting enough good quality sleep, managing stress, and managing weight.
The Mediterranean diet is one of the most popular anti-inflammatory diets. It consists of a fairly high fat intake (30-50% of total daily calories). Mostly from monounsaturated fatty acids (mainly from olive oil). Saturated fats make up less than 8% of calories. If you aren’t sure how to keep track of how much of each fat you are eating, you can trust that following a Mediterranean diet will give you a reasonable amount of the different types.
High omega-3 fatty acid intake from fish (2 or more servings/week) and plant sources.
• A low omega-6:omega-3 ratio of 2-3:1 versus the 14:1 ratio typical of the US and European diet.
• High fruit and vegetable consumption
• High fiber consumption (32 g/day).
You can improve the levels of inflammation in the body by consuming a colorful, well-balanced diet with lots of vegetables and fruit and increasing your intake of omega-three fatty acids. Foods containing long-chain omega-3 fatty acids, such as cold-water fish (salmon, sardines, and tuna), are especially good for decreasing inflammation. Aim for 2-3 servings per week (a serving is 3.5 ounces) of fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna. Consuming ginger, turmeric and cooking with olive oil can help lower inflammation.
Avoid trans fat, refined seed and vegetable oils, processed foods, foods high in saturated fats, limit dairy intake, and reduce intake of red meat.
The Anti-Inflammatory way of eating can take a while to be effective. Try it for at least six weeks or longer. Eventually, it should become a habitual way of eating to keep you healthy long-term. Contact us today to learn more about the services we provide to help promote healthy eating. From pantry evaluations to menu planning, there is something for everyone.