Best Anti-Inflammatory Foods for Those Over 50 According to a Doctor

What to Know About Age-Related Inflammation

Inflammation is a normal response to injury. In fact, inflammation helps your body heal. When inflammation gets out of control or lasts too long, though, it can actually cause health problems. This is especially true for people over the age of 50. Mighty Health physician, Dr. Eric Tam, breaks down the top inflammation questions in this Dr. Eric Debunks.

What Is Inflammation?

Inflammation begins the moment you hurt yourself. Blood vessels constrict to reduce bleeding, if necessary, but the vessels dilate (open up) to increase blood flow to the area. Blood vessels will become more permeable, which means they allow more fluid, protein, and immune cells to exit the bloodstream and enter the affected tissue – and the extra fluid causes the tissue to become oversaturated and swollen.

You Need Inflammation to Heal

Immune cells try to destroy bacteria and other unhealthy pathogens before they cause infection in the area. The cells also clean up any dead cells or debris. The affected tissue begins to heal and the inflammation slowly goes away. New blood vessels form to supply the tissue with oxygen and nutrients, and new tissue begins to grow.

The inflammatory response normally subsides as healing takes place.  The blood vessels return to normal, for example, and the immune cells leave the area.

When Inflammation Can Be Harmful

However, inflammation can continue longer than necessary, and the presence of excess fluid and immune cells can cause tissue damage, pain, loss of function, and even loss of mobility. Inflammation is associated with oxidative stress, a condition characterized by an imbalance of dangerous free radicals and the antioxidants that normally keep free radicals in check.

Chronic Inflammation and Chronic Disease

Chronic inflammation is associated with a wide range of chronic diseases and health problems, including conditions that affect older adults. These conditions include:

• Joint pain

• Weight gain

• Arthritis, especially rheumatoid arthritis

• Cancer

• Asthma

• Heart disease

• Type 2 diabetes

• Obesity

• Cognitive decline and dementia

Clearly, chronic inflammation is something everyone over the age of 50 needs to be aware of. Fortunately, you can control inflammation in day-to-day life, especially if you arm yourself with a few tips from Dr. Eric.

How to Fight Chronic Inflammation

Clearly, chronic inflammation is something everyone over the age of 50 needs to be aware of. Fortunately, you can control inflammation in day-to-day life, especially if you arm yourself with a few tips from Dr. Eric.

Fill Your Plate with Anti Inflammatory Foods

Certain foods have anti inflammatory properties, just like many of the drugs in your medicine cabinet. Think of food as medicine, but without the side effects!

Try to eat the following anti inflammatory foods regularly:

• Fatty fish, such as salmon, mackerel, sardines, and trout have omega-3 fatty acids

• Berries, such as strawberries, blueberries, raspberries, and blackberries contain antioxidants and phytochemicals that reduce inflammation

• Dark leafy greens, including spinach, kale, and collard greens contain vitamin E, vitamin C, and beta carotene

• Turmeric – commonly found in curry, turmeric contains curcumin; you can get turmeric in tea, add it to egg or tofu scrambles, sprinkle it on rice, or blend it into smoothies or soups

• Extra-virgin olive oil contains oleocanthal, which has anti inflammatory properties similar to those in non-steroidal anti inflammatory drugs (NSAIDs), such as ibuprofen

• Nuts, such as almonds, walnuts, pistachios, are packed with healthy fats and antioxidants

• Green tea contains catechin, which is an antioxidant

• Tomatoes contain lycopene, another antioxidant that can reduce inflammation; cook tomatoes with a fat, such as olive oil, to unlock the antioxidant properties of lycopene

• Ginger provides anti inflammatory effects and also helps your digestive system; consume ginger fresh, powdered, or in tea

• Dark chocolate; be sure to look for a dark chocolate with a high cocoa content (at least 70%), as it contains the flavonoids that reduce inflammation

Make Anti-Inflammatory Lifestyle Changes

Making a few minor lifestyle changes can help you reduce inflammation.

Exercise

Physical activity can reduce visceral fat, which is the layer of fat that surrounds the organs in your abdomen. Visceral fat is associated with inflammation. What’s more, regular exercise improves the body’s response to insulin, which means the body can absorb more sugar from your bloodstream and reduce your blood glucose levels; insulin resistance is associated with chronic inflammation. Physical activity also stimulates the production of anti inflammatory chemicals and supports a healthy balance of bacteria in your gut.

Get Enough High-Quality Sleep

While you sleep, your body produces cytokines, which are proteins that help control inflammation. The more high-quality sleep you get, the more cytokines your body produces. Sleep also gives your body an opportunity to recover and heal, reduce oxidative stress, and produce immune cells in ways that counteract inflammation.

Sleep is involved in the regulation of hormones that affect inflammation. Lack of sleep can increase levels of cortisol, which is a stress hormone. In short spurts, cortisol reduces inflammation. Consistently high levels of cortisol, though, can actually increase inflammation.

Improve the Quality and Quantity of Your Sleep by:

• Not drinking alcohol for at least 3 hours before bed and avoiding caffeine for at least 5 hours, as each can disrupt your sleep

• Creating a relaxing nighttime routine that may include taking a warm bath or listening to an audiobook

• Turning off the TV or other electronic device at least 30 minutes before bedtime; these devices emit blue light that your brain thinks is daylight

• Transforming your bedroom into a cool, dark, quiet oasis

• Going to bed and waking up at the same time every day

• Getting at least 7 hours of sleep each night

• Get some sunlight in the morning – sunlight helps you wake up fully and resets your circadian rhythm

Get Your Symptoms Checked

If you notice symptoms of inflammation, talk to your primary care provider. Your clinician can help you make sure that your inflammation is not the result of a serious health problem. Your primary care provider can also determine if your chronic inflammation is causing other health issues, and can provide personalized tips for overcoming inflammation in your everyday life.

More with Mighty

Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.

Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way.