Chronic Inflammation and Aging

Have you ever seen an old friend after many years of not, and thought, “Wow!  They look rough and much older than they should.”  Chances are they are suffering from chronic inflammation, premature aging, and just are not feeling that great!

According to Dr. Micozzi in his April 2nd post called Chronic Inflammation and Aging, chronic inflammation is the No. 1 cause of disease…and aging. He says research links chronic inflammation to virtually every major disease of our time, including Alzheimer’s disease, arthritis, cancer, heart disease, and Type II diabetes.

He reassures us that fortunately, research also shows that making simple dietary changes can reduce chronic inflammation—and therefore reduce your disease risk.

Dr. Micozzi notes 6 starting points that I’ve summarized here.  For complete information consider signing up for his monthly newsletter called Insiders’ Cures.  (A wealth of information!  I also bought his book, Last Resort Cures: 137 of History’s Healing Secrets that WORK when Modern Medicine Fails. )

1.) Toss the toxic temptations–Products made with artificial sweeteners (i.e. aspartame and sucralose), white flour (i.e. white bread), table sugar or sucrose (i.e. candy, cereal, cookies, ice cream, and pop), fried foods (i.e. potato chips and French fries), omega-6 fatty acids (i.e. packaged baked goods)

“Note: The typical American diet contains far too many omega-6s, which are found in foods made with vegetable oils and shortening, and far too few omega-3s, which are found in seafood and fish.

In fact, the average ratio of omega-6s to omega-3s in Western societies is about 16:1. But research shows that the ratio should be more like 4:1 or lower for optimal health.” (Dr. Micozzi)

Which brings us to the next step…

2.) Balance omega-6s and omega-3s–cut out processed foods with omega-6s, and boost your omega-3s (i.e. wild-caught fish and seafood), consider a high quality fish oil supplement daily. 

Avocados are a great source of inflammation-reducing omega-3s.  Dr. Micozzi suggests fresh avocado on top of an egg, in salads, and on a sandwich.  We love guacamole! (He does, too, obviously!)

“Of course, good guacamole salsa may also contain chopped onion and fresh lime, which are rich sources of vitamin C, B vitamins, and polyphenols. Plus, the chopped tomatoes contain the potent carotenoid lycopene.

I also typically toss in a diced hot pepper, which adds more vitamin C as well as the inflammation-fighting capsaicin. And I finish it off with some fresh, roughly chopped cilantro to balance out the heat and flavor, which is also packed with anti-inflammatory compounds.”    (Dr. Micozzi)

3.) Eat more protein and healthy fats–fish, seafood, meat, nuts, and full-fat dairy products—such as eggs, cheese, and yogurt. (Foods contain plenty of Vitamin D3, and an added benefit is building and maintaining muscle as you age!)

4.) Add legumes to salads, soups, and stews–beans, chickpeas (garbanzos), lentils, lima beans, and peas.

5.) Enjoy fresh fruits and vegetables at every meal–six to eight daily servings

“But remember—most whole foods that are high in fiber are also packed with healthy essential vitamins and nutrients! …you should always focus on getting your fiber from fruits and vegetables—including legumes—not from processed grains and cereals.

6.) Nuts are no longer a no-no

“Although many ill-informed nutritionists consider nuts a junk food because of their fat content, they should be part of your healthy, balanced diet. In fact, nuts are very high in vitamins, minerals, and essential fatty acids.”

 

Here’s a link for more information:

www.DrMicozzi.com, Insiders’ Cures. If you’re not yet a subscriber—all it takes is one quick click.)

 

 

 

Sources:

“Your Guide to a Healthier, Happier, Longer Life.” AARP, 1/2/2019. (aarp.org/health/healthy-living/info-2019/guide-healthier-longer-life.html)

“Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies.” BMC Med 2016;14(1):207. doi.org/10.1186/s12916-016-0730-3

 

(updated 4/7/2019)

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