Ageing processes are complex and are triggered by many factors
One of the factors that has been and is being intensively researched in scientific studies is low-grade or silent inflammation.
We are all familiar with acute inflammation; everyone has had to deal with it at some point. They are characterized by pain, redness and swelling. Acute inflammation is an important reaction of the body to an injury or infection. It stops pathogenic germs or limits the damage to injured tissue. Acute inflammation is therefore an essential part of the natural healing process.
Silent inflammation, on the other hand, goes unnoticed over a long period of time. The entire organism can be affected, the damage is not limited or stopped, but on the contrary continues to spread. Silent inflammation is considered a risk factor in its own right in old age. They make a decisive contribution to the development of typical age-related diseases such as type 2 diabetes mellitus, osteoporosis, Alzheimer’s or coronary heart disease. Apparently, they also block signaling pathways for the maintenance of muscle mass and weaken the organism, thus promoting its frailty.
How does silent inflammation develop?
Pro-inflammatory processes and anti-inflammatory processes are normally in a dynamic balance. With age, the balance can tip and the pro-inflammatory processes can dominate. A diet consisting of many sugary foods with glucose or fructose promotes the problematic inflammatory processes.
Visceral adipose tissue, i.e. the excess fatty tissue that accumulates in the abdominal area, contributes to the development of silent inflammation. Adipose tissue is a very active organ that produces pro-inflammatory substances. The intestinal flora also plays a role in the underlying inflammatory processes. The ecosystem in the intestines of older people is composed differently to that of younger people. Health-promoting bacteria such as bifidobacteria are found in smaller numbers. The amount of germs that can be harmful increases.
Can silent inflammation be treated?
A daily diet with a conscious selection of fresh and natural foods is an easy way to slow down the development of inflammatory factors and support anti-inflammatory processes. To treat or even better prevent silent inflammation, it is particularly advisable to avoid readily available carbohydrates.
Pastries, cookies, jelly babies and the like should not be eaten every day. The wholemeal version of bread, pasta and rice is recommended. Wholemeal products also provide fiber, which is very important for a healthy and stable intestinal flora.
It is now common knowledge that ketchup contains a lot of sugar. But many other industrially produced foods that you wouldn’t expect contain a surprising amount of sugar. For example, a 700-gram jar of ready-cooked red cabbage contains almost 80g of sugar. Manufacturers also often add extra sugar to supposedly healthy smoothies.
Take a quick look at the nutritional information. You can easily read the sugar content there. The different types of sugar are also hidden under terms such as dextrose, maltose, maltodextrin, raffinose, glucose-fructose syrup or natural fruit sweetener.
Cold-pressed native vegetable oils such as olive or rapeseed oil can activate anti-inflammatory processes in the metabolism, whereas saturated fatty acids from animal products can increase silent inflammation. Olive oil is the main source of fat in the widely recommended Mediterranean cuisine.
Bioactive substances such as flavonoids are found in plant-based foods. A diet rich in bioactive plant substances has many health benefits. Flavonoids can mobilize antioxidant and protective genes and inhibit inflammatory pathways. They can also favorably modulate the composition of the microbial intestinal flora.
A diet rich in bioactive plant substances is easy to implement. The daily menu should contain plenty of vegetables – preferably seasonal varieties and as colorful and varied as possible.
What is the ideal longevity meal plan?
Age researchers recommend a medium to high intake of carbohydrates (approx. 50 percent) from high-quality sources; low but sufficient, preferably plant-based protein (approx. 20 percent) and only approx. 30 percent mainly plant-based fats.
For everyday life, Professor Valter Longo, a leading US nutritionist and age researcher, recommends: “Lots of legumes, whole grains and vegetables, some fish, no red or processed meat and very little white meat, little sugar and refined grains, a good amount of nuts and olive oil and some dark chocolate”. It is best to only eat within a daily window of eleven to twelve hours and to fast several times a year.
As a rule of thumb, half of the plate should consist of a variety of vegetables and fresh food, a quarter of the plate should consist of whole grain products such as bread, pasta and rice, combined with healthy fats that slow down the rise in blood sugar levels, in a smart combination with a source of protein from fish and white meat. Additional fiber such as chia or linseed, sunflower or pumpkin seeds are highly recommended.
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Sources:
- T Kevin Howcroft et al. The role of inflammation in age-related disease. Aging. 2013.
- Daniela Frasca and Bonnie B. Blomberg. Inflammaging decreases adaptive and innate immune responses in mice and humans. Biogerontology. 2016.
- Yoon-Mi Lee et al. Dietary Anthocyanins against Obesity and Inflammation. Nutrients. 2017.
- Gaetan Ravaut et al. Monounsaturated Fatty Acids in Obesity-Related Inflammation. Int J Mol Sci. 2020.
- Ali Salaritabar et al.Therapeutic potential of flavonoids in inflammatory bowel disease: A comprehensive review. World J Gastroenterol. 2017.
