There’s no way to stop aging, but you can take steps to ensure that you’re navigating the aging process in an optimal way. Managing inflammaging, an age-related inflammatory process that increases the chance of chronic conditions, is one of the best ways to do that.
“Inflammaging refers to chronic low-grade inflammation that occurs with age,” says Alicia Cost, MS, RDN, LDN, who serves clients in Vero Beach and throughout the Treasure Coast.
“It can contribute to various age-related health conditions such as cardiovascular disease, arthritis, diabetes, and neurodegenerative disorders like Parkinson’s and dementia-type diseases.”
In its positive function, inflammation is a protective response by the immune system. It is how the body normally reacts when there is injury, disease or infection from bacteria or viruses. That acute response is needed for healing.
Unfortunately, researchers have learned that as we age, the body develops increased non-acute inflammation that does not go away. This chronic inflammation is believed to accelerate the aging process and contribute to various health conditions.
Although many things contribute to inflammaging, food choices are one of the key influences.
We’ve all heard we’re supposed to “eat the rainbow,” but why is that important and how can we perk up our diets to include a wider variety of colors?
Cost says “a well-balanced diet – including a variety of colors – helps ensure you’re providing your body with beneficial compounds including phytochemicals and antioxidants that decrease inflammation.
“Phytochemicals are non-nutrient compounds in fruits, vegetables, whole grains, and other plant foods that may reduce the risk of major chronic diseases.
“Antioxidants are substances that prevent damage to cells from free radicals – a type of molecule that is made during normal cell metabolism that can build up and cause damage to other molecules like DNA and protein.”
Cost breaks down the rainbow into the most common foods in each color, as well as its protective compound and its primary benefits:
- Red. Tomatoes, pink grapefruit, red peppers, watermelon and raspberries. Contains lycopene for prostate cancer protection and heart health.
- Orange. Pumpkin, sweet potatoes, carrots, cantaloupe and apricots. Contains beta-carotene to benefit your immune system, vision, and skin and bone health.
- Yellow. Lemons, papaya, peaches, grapefruit and yellow peppers. Contains vitamin C and flavonoids to benefit your immune system and vision, and heart health.
- Green. Collard greens, kale, spinach, broccoli and Brussels sprouts. Contains Folate and lutein for eye health, cancer protection and heart health.
- Blue. Blueberries, blackberries, figs, black currants and elderberries. Contains anthocyanins for blood vessel health and cancer protection.
- Purple. Red wine, grapes, plums, cranberries, red onions and beets. Contains resveratrol for heart and lung health, cancer protection, and helping prevent inflammation.
- White/brown. Garlic, onions, cauliflower, mushrooms, parsnips and turnips. Contains indoles, allicin and quercetin to benefit your immune system, cancer protection, and help prevent inflammation.
How to “spice” things up to get more variety in your diet? Mayo Clinic has some tips. - Change your usual choices. Rather than purchasing a green pepper, grab a bag of mini multi-colored sweet peppers or try swapping your green pepper for a red, purple or yellow bell pepper.
- Slice radishes into potato salad for color and extra crunch.
- Add thawed frozen blackberries to your morning cereal or Greek yogurt.
- Swap French fries for roasted sweet potatoes fries. Simply cut a whole sweet potato into shoestring pieces, drizzle with extra virgin olive oil, sprinkle with salt and roast at 400 F until tender.
- Add a half-cup of cauliflower to your smoothie to make it extra creamy.
- Grate purple rather than green cabbage for coleslaw.
- Spoon chicken curry over cauliflower rice.
Healthline, a website that publishes health and wellness information, has additional tasty yet healthy suggestions.
Breakfast
- Omelet with spinach, mushrooms and orange bell peppers.
- Smoothie with mango, banana and dragonfruit.
- Greek yogurt bowl with blueberries, kiwi and strawberries.
- Breakfast egg sandwich with tomato, leafy greens and avocado.
Lunch or dinner
- Mixed salad with green cabbage, lettuce, apple, shredded carrots, red pepper, cucumbers and cherry tomatoes paired with a protein source such as kidney beans, chickpeas, grilled chicken or salmon.
- Chicken with roasted sweet potatoes, Brussels sprouts and garlic.
- Homemade soup with canned tomatoes, onion, garlic, chopped carrots, white potatoes or parsnip, and kale.
- Goat cheese salad with pickled beets, arugula, avocado and pecans.
- Spaghetti with tomato sauce, mushrooms and zucchini.
Snacks - Apple with peanut butter
- Red pepper slices with hummus
- Grapes and cheese
- Green smoothie or juice
- Banana
- Blueberries and yogurt
- Broccoli, carrots and dip
- Dried mango slices
- Longan or lychee fruit
- Edamame pods
- Celery and melted cheese
Omega oils are another important part of the inflammation/anti-inflammation puzzle. All omega oils are not created equal, says Cost. “Sometimes the term is used without people understanding the differences in omega-3 and omega-6. Western diets high in processed foods tend to have excessive amounts of omega-6, a pro-inflammatory fatty acid.
“While omega-6 is necessary for a normal immune response to injury, high amounts can drive down levels of omega-3, an important anti-inflammatory fatty acid. To achieve a better balance of omega-3 to omega-6 intake, reduce consumption of processed foods and highly refined vegetable oils and replace with sources rich in omega-3 in your meals and snacks.
“Excellent sources of omega-3 include salmon, mackerel, chia seeds, flax seeds and oil, and hemp seeds. Omega-6 is found in corn oil, soybean oil, safflower oil and canola oil – and products containing or made from them.”
Healthline says that almost all studies show benefits from regularly eating colorful fruits and vegetables, with virtually no downsides. By getting a variety of colors in your diet, you’re giving your body an array of vitamins, minerals, and phytochemicals to help keep inflammation in check and generally benefit your health, whatever your age.
Alicia Cost, MS, RDN, LDN, received an undergraduate degree in dietetics in 1989 from Michigan State University and a master’s degree in nutrition in 2018 from Arizona State. She completed her internship in 1990 in Oakland County, Michigan. Her practice, Cost Effective RD, serves clients in Vero Beach and elsewhere on the Treasure Coast and she is accepting new clients. She can be contacted at 772-242-3570 or costeffectiverd.com.