How To Incorporate The Anti-Inflammatory Diet For Seniors
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Anti-Inflammatory diet definition
In the first place, An anti-inflammatory diet is widely regarded as healthy. In other words, even if it doesn’t help with your condition, it can help lower your chances of having other problems. For one thing, an anti-inflammatory diet is really very simple. Another key point is, it supports the body by eating foods that are anti-inflammatory in nature and reduce or eliminate foods and substances that trigger inflammation and cellular oxidation.
Inflammation and Aging
It is important to realize, inflammation and aging seem to have a profound relationship – confirms research and experts. As we age, we become more and more vulnerable to develop chronic disease conditions. A point often overlooked, this makes our life miserable most of the times. Although aging is an inevitable process, there are many ways by which we can age gracefully and live a healthy life.
As a result, aging takes a toll on our health. For one thing, we see our parents and other relatives suffer as if there is no end to their suffering. Another key point, the chronic degenerative disease can develop due to the phenomenon of ‘chronic inflammation’. While inflammation is a necessary process. It is a way our immune system adapts to ward off infectious agents such as viruses and bacteria. But a persistent and chronic inflammation can signal the onset of degenerative diseases.
Why is the anti-inflammatory diet necessary for our seniors
Here are some of the various causes of chronic inflammation:
In addition, the above-mentioned causes. Having poor dietary habits are also known to cause chronic inflammation. In fact, there are various foods that can aggravate chronic inflammatory response. These include:
Processed food containing a high amount of sugar, sodium, and preservatives
Beverages with high sugar content
Trans fats, such as those found in tub margarine
Calorie dense foods
For this reason, seniors are much more vulnerable to develop chronic diseases than their young counterparts. As a result, we are advising them to check into an anti-inflammatory diet. While anti-inflammatory foods are essential and beneficial for all age groups. Our seniors need it more than others. Furthermore, they are unknowingly increasing the chances of developing chronic degenerative diseases. Here are a few:
Improving well being
Our senior’s anti-inflammatory diet
The following is a list of foods to include in our senior anti-inflammatory diet plan:
Work on the fiber intake.
Refined foods cause a sudden spike in blood sugar levels. Leaving our aging loved ones at risk of developing diabetes. Therefore, focus more on whole grain and pulses. They improve the fiber value of the food plate, but also take care of the essential vitamins and minerals.
Take note of antioxidant profile.
Antioxidants fight inflammation and keep our seniors safe from debilitating diseases. Various food sources have great antioxidant properties. These include Indian spices, dark chocolates, dark berries as well as cruciferous vegetables. Let’s have a detailed look at these sources.
Indian spices. Such as turmeric, cinnamon and ginger have super antioxidant properties. Make them a regular part of your diet to enjoy its benefits.
Dark chocolates. It contains a higher percentage of cocoa. It also has an excellent antioxidant profile.
Dark berries. Blackberries, blueberries, strawberries, and raspberries are a powerhouse of antioxidants.
Cruciferous vegetables. Kale, cauliflower, broccoli and Brussels sprouts are pretty high in antioxidant content.
Omega–3 fatty acids. Fatty fish such as salmon is an excellent source of omega-3 fatty acids. This type of fatty acid prevents inflammation and control the development of diseases.
Lycopene. Red tomatoes and mushrooms are rich in lycopene content. This is a compound which will reduce inflammation. Thereby offering a protective effect against a variety of diseases. The lycopene content of cooked tomatoes will improve upon cooking in olive oil.
Soy. Include some soy products such as soy protein or soy milk unless told by your doctor otherwise.
Green or White tea. Try some green or white tea instead of coffee. Green tea stops more production of free radicals. And this helps slow down the inflammatory process as well.
Black seeds(from the Nigella Sativa plant). This has shown tremendous use and effectiveness against a variety of complications and issues, ranging from common hair loss to inflammation.
Risk factors and making change
It is true that risk factors such as smoking, stress, obesity and lack of physical activity also play a role in our inflammatory and immune processes. But diet is one way we can make changes quickly for a positive impact.
Some of these meal changes are easy while others may take some time to incorporate into our daily menus. It is worthwhile trying an anti-inflammatory diet to improve our senior’s and our own health.