Reducing Inflammation Through Nutrition as You Age

Short-term, low-grade inflammation, such as the swelling after a fall or redness around a wound, is a normal, beneficial response to injury or illness that speeds up the recovery process. In contrast, long-term, chronic inflammation can develop when the immune system is overactive for months or years due to lifestyle habits, like smoking or excessive alcohol consumption, persistent infections, autoimmune conditions, sedentary lifestyle and poor dietary choices. Unmanaged chronic inflammation can lead to severe, long-term DNA and tissue damage, putting you at risk for chronic illness and disease development, such as heart disease, type 2 diabetes, and cancer.

Inflammation and Diet

Fortunately, improving the quality of your diet can help offset other factors that cause inflammation. Certain foods and nutrients are thought to be pro-inflammatory, or contribute to inflammation, whereas others are anti-inflammatory. Generally, the more processed a food is or the further it is from its natural state, the more inflammatory it will be.

Which foods are pro-inflammatory?

• Highly processed snack foods, like chips, cookies, cakes and crackers
• Red and processed meats (sausages, hot dogs, beef jerky, deli meats)
• Highly processed grains (sugary cereals, white, enriched grains including breads, pastas, rices, etc.)
• Sugar-sweetened beverages, like soda and juices from concentrate
• Hydrogenated oils
• Full-fat dairy products, like cream and butter
• Alcohol
• Sauces, condiments and seasonings with lengthy ingredient lists and high amounts of sugar and sodium

Which foods are anti-inflammatory?

• Fruits and vegetables, whether fresh, frozen or canned (look for fruits canned in 100% juice or water and vegetables with no salt added). Aim for a wide variety to optimize micronutrient intake instead of favoring the same few fruits and vegetables.
• Whole grains, such as brown rice, quinoa, whole grain oats, and whole wheat breads
• Beans and legumes
• Unsalted nuts and seeds
• Lean, minimally processed proteins like eggs and egg whites, fish, skinless poultry, and lean beef (tenderloin, sirloin, >90% lean ground beef)
• Nonfat or low-fat dairy products like Greek yogurt and cottage cheese
• Herbs and natural spices and seasonings

Rather than being over-restrictive and eliminating foods and food groups entirely, try making simple swaps to start. For example:

• Replace sugary breakfast cereal with whole grain oats, fresh fruit and honey.
• Instead of making a sandwich with white bread, use whole wheat bread.
• Swap mayonnaise for mashed avocado or hummus.
• Opt for air-popped popcorn, roasted edamame, chickpeas or nuts in place of salty or fried chips.
• Select fresh fruit dipped in chocolate, Greek yogurt or peanut butter rather than cookies or chocolate alone.
• Choose frozen Greek yogurt with a handful of chocolate chips in place of high-fat, high-sugar ice cream.

At 1019 Senior Living, we know every resident’s needs are unique and nutrition is just one piece of the bigger picture. If you have questions or concerns about nutrition or want to better support your loved one, we’re here for you. Reach out anytime to start the conversation. Because at 1019, residents are our North Star and every moment matters.

This article was written in partnership with our trusted dietitian team at Aligned Health Practice, supporting our commitment to whole-person care.