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Aging Bodies May Suffer 'Inflammaging,' Nutritionist Advises Diet and Lifestyle Changes

From Liberty Times · () Chinese

Translated from Chinese, summarized and contextualized by DistantNews.

At a glance

News Named sources Context piece
  • Aging bodies may experience slower recovery and reduced immune response, not just due to decreased immunity but also 'inflammaging', a chronic low-grade inflammation.
  • This state, likened to a 'slow burn,' can lead to fatigue, muscle loss, poor blood sugar control, and increased cardiovascular risk.
  • Nutritionist Tseng Chien-ming suggests focusing on protein intake, dietary fiber, colorful plant-based foods, omega-3 fatty acids, regular exercise, and adequate sleep to combat inflammaging.

Many people notice their bodies take longer to recover as they age, attributing it to declining immunity. However, nutritionist Tseng Chien-ming explains this phenomenon can also be understood through 'inflammaging,' a state of chronic, low-level inflammation.

You think it's decreased immunity? Actually, it might be the body 'slowly burning' every day.

— Tseng Chien-mingExplaining the concept of inflammaging.

This persistent inflammation, described as a 'slow burn' within the body, means the immune system may react slowly to new threats like viruses or bacteria, while inappropriately remaining active when not needed. Tseng notes this can manifest as feeling tired, experiencing muscle loss, having difficulty controlling blood sugar and blood pressure, and a general decrease in recovery speed after illness or exertion.

When it's time to fight a virus, the immune system reacts a beat too late; when it shouldn't be firing, the body is like a slow burn every day.

— Tseng Chien-mingDescribing the dual nature of inflammaging.

To combat inflammaging, Tseng recommends prioritizing five key lifestyle changes rather than immediately resorting to supplements. Ensuring adequate protein intake at every meal is crucial for maintaining muscle mass, which supports metabolism and recovery. Consuming sufficient dietary fiber from sources like whole grains, vegetables, and fruits supports gut health, a significant component of the immune system.

Muscle is not only important for walking, but it is also a key tool for blood sugar metabolism, activity, and recovery.

— Tseng Chien-mingHighlighting the importance of protein for muscle maintenance.

Incorporating a variety of colorful fruits and vegetables provides phytochemicals like polyphenols, which possess antioxidant and anti-inflammatory properties. Eating fish rich in omega-3 fatty acids, such as mackerel and salmon, can help regulate inflammation. Finally, regular exercise, particularly resistance training, and ensuring sufficient, consistent sleep are vital for bodily repair, metabolic health, and managing stress hormones that can exacerbate inflammation.

The gut is not only responsible for digestion; it is also an important base for the immune system.

— Tseng Chien-mingExplaining the role of the gut in immunity.
DistantNews Editorial

Originally published by Liberty Times in Chinese. Translated, summarized, and contextualized by our editorial team with added local perspective. Read our editorial standards.

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