For millennia humans have sought miracle remedies to stymie aging. Now, current science has uncovered the anti-aging secret of those who thrive at 100 years old: combating chronic inflammation.
Not long ago, scientists thought that telomere shortening was the primary cause of aging. Located on the ends of DNA, telomeres protect DNA from fraying, similar to the way the plastic tips on the ends of your shoelaces work.
Every year, our telomeres become shorter. As telomeres shorten, DNA becomes more susceptible to damage, causing cells to die. This process is thought to slowly erode the body’s health, leading to the diseases and debility we come to associate with extreme age.
The unfortunate reality is that, if telomere length is the main driver of aging, then there’s little we can do about it. However, a groundbreaking study on Japanese centenarians and semi-supercentenarians (older adults who are 105-109 years old) revealed that inflammation, rather than telomere length, is the main factor that predicts how quickly we age.
Concentrated in locations like the Okinawa in Japan; Sardinia, off the coast of Italy; and the Nicoya Peninsula in Costa Rica; centenarians and semi-supercentenarians possess an uncanny ability to stave off disease while maintaining health and independence well into the later decades of their lives. Through studying these populations, researchers aim to gain insights into successful aging.
In the study, 680 Japanese centenarians and semi-supercentenarians were assessed for various markers of health. The scientists looked at telomere length, liver and kidney function, anemia, glucose metabolism and immune cell senescence, which measures the health of the immune system. The team also measured the adults for the presence of disease, assessed their cognitive abilities and measured their levels of inflammation.
What the researchers found was surprising: of everything measured, inflammation had the most impact now just on how long the adults lived, but how long they retained their mental faculties and their independence.
The association between inflammation and aging has gained so much momentum that researchers have coined a new term, “inflamm-aging”, to describe the phenomenon.
The association between inflammation and aging has gained so much momentum that researchers have coined a new term, “inflamm-aging”, to describe the phenomenon. Inflammation is associated with virtually every chronic disease: from Alzheimer’s disease, diabetes, and cardiovascular disease, to autoimmunity, digestive issues, obesity, chronic pain and depression. The good news is that we can influence our levels of inflammation dramatically.
Inflammation and the Immune System
Inflammation is characterized by heat, redness, swelling, and pain and results from the immune system’s attempts to repair damage and rid the body of dangerous invaders.
Acute Inflammation vs. Chronic Inflammation
Acute inflammation is a powerful healing tool. When you accidentally cut your finger with a kitchen knife, your body activates the immune system to eradicate any bacteria that may have entered through the open skin. It also recruits molecules to the area to repair the wound. Initially your finger feels warm and swollen. The skin around it may be red, and the area is tender to touch. After a couple of days, you notice that the once-angry looking cut is now reduced to a pink blemish. Weeks later, all that’s left of your nasty injury is a barely perceptible, pale scar. You have to study the area closely to detect it — it’s as if nothing had happened to your finger at all.
Chronic inflammation, on the other hand, occurs when the immune system remains activated beyond what is required for repair. Sustained inflammation can be an incredibly damaging process. The immune system can remain “on” for various reasons, some including the presence of a toxin, food sensitivities, intestinal damage, stress, a pro-inflammatory diet, or nutrient deficiencies.
Addressing the Root Causes of Inflammation
While natural anti-inflammatories like turmeric and boswellia can help tame the flames, combatting inflamm-aging requires locating the source of the fire. This often requires a thorough investigation into your personal health history, symptoms and lifestyle.
1. Prioritize Gut Health
Seventy percent of the immune system resides in the gut, which means that many chronic inflammatory diseases result from an unhappy digestive system. Healing the gut begins with identifying if food sensitivities, stress and certain medications are contributing to chronic gut inflammation. If the bacteria in our gastrointestinal tract are in balance, they release powerful gut-healing chemicals that calm digestion and bring down inflammation. Eating a variety of fermented foods and fibre, is necessary for feeding these beneficial microbes and maintaining excellent digestive health.
2. Address Nutrient Deficiencies
Be sure to eat a variety of fruits and vegetables to get the vitamins A, E, and C, and the minerals selenium, magnesium, and zinc, which all have a role in reducing free radical damage and thereby lower inflammation. Eat fatty fish, or supplement with a fish oil, to increase your intake of anti-inflammatory omega 3 fatty acids and vitamin D.
Most North Americans fail to meet the recommended daily intake for a variety of important nutrients. Eating five full cups of different-colored fruits and vegetables can help put you on the path to adequate vitamin and mineral intake and better health.
3. Eat the Right Foods
Certain foods have the potential to trigger inflammatory pathways. Avoid processed foods that contain inflammatory oils, such as canola, soy, corn and vegetable oils. Avoid foods that are fried, contain unpronounceable chemical additives, and are packed with refined sugar. Check sauces and salad dressings for these hidden inflammatory ingredients. To control exactly what goes into your body, it’s best to prepare most of your meals at home.
In order to lower inflammation, it’s important to eat the right fats: consume avocados, olive oil, fish, nuts and seeds. Berries and green leafy vegetables are also powerful anti-inflammatory warriors.
4. Manage Stress
High levels of stress hormones can damage the body, encouraging inflammation and aging. Stress hormones also shorten telomeres, which further accelerates the aging process. Be proactive about keeping stress levels low. Get regular exercise by moving every day. Spend time in nature, laugh as much as possible, and prioritize your relationships.
Older adults with significant levels of life stress may consider learning to meditate. It may also be beneficial to seek out a counselor who can pass on strategies for stress management.
5. Promote Detoxification and Reduce Toxin Exposure
A high toxic burden can confuse the immune system, leading to increased levels of inflammation. Wherever possible, avoid chemicals like Bisphenol-a (BPA), pthalates, and fragrances, as well as heavy metals like mercury, lead and aluminum. These toxins are often present in cleaning products, personal care products, food packaging, clothing and construction materials.
Consider talking to your naturopathic doctor or functional medical doctor about promoting your body’s detoxification pathways; a professional can help you determine if your liver, kidneys and digestive organs are properly ridding your body of harmful substances.
5. Improve Sleep
Not only is sleep important for draining stress from the body, melatonin, the sleep hormone, possesses powerful antioxidant and anti-inflammatory properties. Melatonin levels in the brain naturally decrease with age, sometimes making it necessary to supplement.
