By Gabe Sanders PhD, NSCA-CSCS
Chronic inflammation plays a crucial role in weakening our muscles as we age, making it harder for older adults to keep strong and functional bodies. This constant inflammation not only reduces muscle quality but also interferes with the health benefits we usually get from exercising. This makes it tougher to fight the loss of muscle that comes with getting older.
Scientists believe that certain biological pathways important in controlling inflammation in our bodies, might be a key player in this negative process. Research is underway to explore how this pathway affects our aging muscles. The hope is to find new ways to help people stay healthier and make their workouts more effective as they age.
The problem of chronic inflammation
The problem of chronic inflammation starts when our body's normal defense mechanism, meant to protect us, goes awry and becomes a constant issue. This can happen due to many reasons like being around pollutants, fighting long-lasting infections, autoimmune diseases where the body attacks itself, or lifestyle choices like poor eating habits and not moving enough.
Over time, this constant inflammation can harm our tissues and lead to serious health issues like arthritis, heart disease, and diabetes. Factors like stress and simply getting older can make inflammation even worse, deepening its impact on our health. Reducing or preventing chronic inflammation, especially in older adults, is crucial for maintaining health and quality of life.
Here are three effective strategies:
- Anti-Inflammatory Diet: Adopting a diet rich in anti-inflammatory foods can significantly reduce inflammation levels. Avoiding sugar and processed foods while consuming a variety of fruits and vegetables, whole grains, lean protein sources (especially those rich in omega-3 fatty acids, such as salmon and flaxseeds), nuts, and legumes. Incorporating spices known for their anti-inflammatory properties, like turmeric and ginger, can also be beneficial.
- Regular Physical Activity: Engaging in regular, moderate exercise is a powerful way to combat inflammation. Activities such as brisk walking, cycling, swimming, and tai chi can be particularly suitable for older adults, offering cardiovascular benefits without excessive strain on the joints.
- Stress Management and Quality Sleep: Chronic stress and poor sleep are significant contributors to inflammation. Techniques such as mindfulness meditation, deep breathing exercises, and yoga can help manage stress levels. Ensuring adequate, high-quality sleep is also essential, as sleep deprivation can exacerbate inflammatory responses. Establishing a regular sleep schedule, creating a restful sleeping environment, and avoiding stimulants before bedtime can improve sleep quality and, in turn, help reduce inflammation.
Implementing these strategies can not only help in reducing chronic inflammation but also contribute to a more active, healthier lifestyle for older adults, potentially preventing the onset of inflammation-related diseases.
Article’s Source
Fountain, William A.; Naruse, Masatoshi; Claiborne, Alex; Trappe, Scott; Trappe, Todd A.. Controlling Inflammation Improves Aging Skeletal Muscle Health. Exercise and Sport Sciences Reviews 51(2):p 51-56, April 2023. | DOI: 10.1249/JES.0000000000000313.
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