As the body ages, it becomes more susceptible to a condition called chronic inflammation. This typically manifests itself as mild to severe muscle and joint pain, fatigue and discomfort. Most seniors experience chronic inflammation in one form or another. Often the discomfort is manageable, but in other cases, it may be debilitating.

According to Harvard Health, the medical profession is starting to realize there are many natural ways to reduce the effects of chronic inflammation that may be as good, if not better, than medications.

What Is Age-Related Chronic Inflammation?

As you age, your immune system changes and starts to produce fewer antibodies to combat infections. The body is less able to fight inflammation, making it more susceptible to tissue-damaging inflammatory diseases. Doctors measure inflammation through blood tests that pick up inflammatory markers. Common chronic-related inflammatory diseases and conditions include:

• Autoimmune diseases: Conditions where the immune system attacks the body, causing diseases like rheumatoid arthritis and lupus
• Degenerative conditions: Deterioration of joint tissues leading to osteoarthritis, typified by joint pain and stiffness
• Gastrointestinal issues: Inflammatory bowel disease (IBS) that causes swelling and irritation of the digestive tract
• Respiratory diseases: Conditions like asthma and chronic obstructive pulmonary disease caused by lung tissue and airway inflammation
• Skin diseases: Age-related skin inflammation, such as eczema and psoriasis
  
  

Natural Ways to Reduce Inflammation

The good news is, there's a lot you can do to naturally reduce chronic inflammation, such as making the right food choices, taking supplements and getting enough physical exercise. While these can't cure chronic conditions, they may alleviate them and their symptoms. It's always best to talk to your doctor to make certain you don't aggravate other conditions or cause a medication interaction.

1. Avoid Foods That Aggravate Inflammation

Many foods may contribute to exacerbating inflammation in your body. These are often foods known to be unhealthy or associated with an increased risk of chronic diseases such as heart disease and Type 2 diabetes. Food groups to cut down on or avoid include:

• Refined carbohydrates, including pastries and white bread
• Beverages and foods containing lots of sugar
• Processed meats, sausage, salami and most red meats
• Deep-fried foods
• Food that’s high in unsaturated fatty acids, such as certain margarines and lard

2. Eat Anti-Inflammatory Foods

Certain foods, fruits and vegetables can help reduce inflammation. Additionally, they may also reduce the not-so-pleasant side effects of certain medications. Types of food groups that help fight inflammation include:

• Omega-3 fatty acids. These are healthy fats typically found in fish like sardines, tuna, anchovies and herring. Plant-based foods are nuts, seeds and canola oil.
• Vitamin C-containing foods. Ascorbic acid is a strong antioxidant that may reduce wear and tear on your body and cause inflammation. Vitamin C is found in citrus fruit, potatoes, cabbage, green pepper, tomatoes and pineapples.
• High-fiber carbohydrates. Fiber is important for gastrointestinal health. You find fiber in whole-grain products like brown rice, whole wheat bread, barley and oats. Vegetables high in fiber include potatoes, sweet potatoes, corn, beets, beans and peas.

3. Take Anti-Inflammatory Supplements

While it's important to eat a balanced diet, supplements and vitamins are important components of your fight against inflammation. Natural products with anti-inflammatory properties include:

• Fish oils. These contain omega-3 fatty acids that may help decrease inflammation.
• Zinc. Zinc is a strong anti-inflammatory that may also reduce oxidative stress in seniors.
• Curcumin. Extracted from turmeric, curcumin is believed to reduce inflammation from arthritis, psoriasis and irritable bowel syndrome.
• Vitamin D. When taken in moderation, vitamin D is a fat-soluble nutrient that may decrease inflammation.
• Green tea. People who consume green tea appear to have lower rates of inflammatory illnesses.
  
  
• Capsaicin. An ingredient in red peppers, this substance temporarily blocks pain transmitters, reducing pain.

4. Manage Your Physical Health

An important aspect of the fight against inflammation is staying as fit and healthy as possible. Things to consider include:

• Weight control. If you're overweight, you may benefit by reducing your body mass. The benefits of losing weight are less strain on your joints and greater mobility.
• Regular exercise. Exercise has been shown to reduce inflammation and pain, even for seniors who suffer from arthritis. Exercise helps keep muscles supporting your joints strong and helps reduce bone loss. It also improves your overall physical condition and reduces stiffness and pain.
• Reduce stress. It's recognized that high stress levels contribute to increased inflammation. One way to reduce stress is to make sure you get sufficient sleep at night. Techniques to help you relax and find peace include relaxation exercises, meditation and breathing exercises.

Small Changes Make a Difference

Managing chronic inflammation naturally is a process involving many small steps. At The Gardens at Springfield, our skilled care team is here to help you make the right choices to naturally manage the symptoms of chronic inflammation. These include:

• Avoiding foods that aggravate inflammation
• Eating foods that boost your immune system
• Taking appropriate supplements
• Actively managing your physical health

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