Chronic inflammation is the main reason for unhealthy aging and the many serious illnesses and associated with it, including heart disease, arthritis, and some forms of cancer. A normal
inflammatory response is integral to the body’s healing system, helping to bring added nourishment and immune activity to sites of injury or infection; when inflammation persists beyond its
healing purpose, however, tissue damage and accelerated aging occur.
Factors contributing to chronic inflammation include smoking, a sedentary lifestyle, and persistent psychosocial stress, but dietry choices have a particularly big impact. Learning how specific foods and patterns of eating influence inflammation is the single best strategy for containing the process, thereby reducing the risk of premature aging.
The anti-inflammatory diet represents the nutritional component of a healthy lifestyle and emphasizes whole grains and other slow-digesting carbohydrates; fatty cold-water fish for their anti-inflammatory omega-3 fatty acids; vegetable protein sources such as beans, lentils, and whole soy products that contain healthier fats and fewer toxins than most animal proteins; seeds and nuts; and a variety of brightly colored fresh vegetables and fruit, especially dark berries. Exposure to foods that promote inflammation should be limited by reducing your intake of highly processed foods and fast-digesting carbohydrates; avoiding fast food and products containing partially hydrogenated oils or vegetable shortening; and by reducing the use of polyunsaturated oils such as sunflower, safflower, soy, and corn.
Other components of a healthy aging program include: no smoking; the appropriate use of dietary supplements, such as vitamin D3 and fish oils; regular physical activity; practicing healthy stress management techniques including breath work, meditation, laughter; getting at least seven hours of restorative sleep each night; and maintaining as strong social network.
Growing old need not be synonymous with getting old – the important distinction to be made is between aging well and developing age-related diseases.
Dr. Andrew Weil, M.D., founder and director, Arizona Center for Integrative Medicine, University of Arizona Health Sciences Center, USA