We have all experienced inflammation in our lives, even as children. Breaking a leg, bruising our knee or cutting a finger. We watch the body, fairly rapidly, become inflamed to repair our injury. But do we ever stop considering the intrinsic inflammation as we age, caused by our lifestyle choices, environment and even genetics?
Inflammation is often the root cause of many life-threatening diseases as well as the ageing of the skin, often referred to as ‘inflammaging.’ Inflammaging is an age-related increase in chronic systemic inflammation, with several contributory factors, including oxidative stress and cellular senescence (death or inactivity of our cells), that accumulate over time. These changes can contribute to many age-related diseases and the progression of the ageing process, including the skin.
Very bad news.
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Immunosenescence is a process that impairs the immune system and is one of the main drivers of inflammaging. Immunosenescence causes reduced immune diversity, leading to a weakened immune system which is detrimental to the body’s ability to fight infections and increases the risk of cancer. And who wants that? On top of that, as we age, exposure to life’s pollutants in the form of free radicals increases and leads to oxidative stress. This begins oxidative and DNA damage, which contributes to cancer progression. Environmental factors, including cigarette smoke and poor dietary choices, all contribute to free radical damage. This stress leads to damaged cells that become cellular senescence, heightening your inflammatory profile. |
Photo: Kate Trifo Pexels
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The health of our gut bacteria is also paramount to keeping your body in an anti-inflammatory state. Testing your bacteria is very helpful in managing your health and longevity journey. Studies show dysbiosis plays a role in weakening immune and brain function, contributing to poor health and accelerated ageing. But the good news is that inflammation can be rectified, to a degree, with exercise, supplementation and diet. Healthy diets with a high intake of whole grains, vegetables and fruits, nuts, and fish can fight inflammation. The Mediterranean diet seems to be one of the most efficient anti-inflammatory diets as well as intermittent fasting and fasting generally. Fasting is highly anti-inflammatory as your body can clear out senescent cells, which is critical. Think of fasting as an extensive spring clean for your cells, with results inside and out. Exercise is another excellent anti-inflammatory mechanism and a great way to reduce visceral fat mass. Visceral fat is extremely pro-inflammatory, and reducing your body fat by adding muscle mass is highly anti-inflammatory. You can’t go wrong with adding strength training to your routine. The benefits are endless. Senoltics, which annihilate senescent cells, is hoped to reduce the inflammatory load, and evidence shows that clearance of senescent cells (just like fasting) can delay aging and extend health span. Quercetin is a natural senolytic found in many plant-based foods, particularly in the outer layer or peel. Good food sources include blueberries, asparagus, cherries, tomatoes, red apples, red grapes, and kale. Quercetin can also be supplemented very easily. Resveratrol is another powerful antioxidant that neutralizes free radicals and is an excellent antiaging tool. Again, it can be supplemented and is found in red wine, grapes, grape juice, peanuts, cocoa, and berries, including blueberries, bilberries, and cranberries. With all this information under your belt, it’s time to re-evaluate your diet, exercise program and supplementation protocol to slow down the aging process and diseases associated with getting older, not to mention help retain younger-looking skin.
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