If you want to extend the length and quality of your life, it’s important to evaluate your diet. You can add years to your life by consistently incorporating nutritious foods into your diet. Although there's no single way to eat, regularly incorporating some of these foods can help increase your lifespan and enhance your overall well-being.
What is Inflammation?
Inflammation is your body’s natural response to defend against infection and injury. It can be beneficial in some cases, such as when you cut your finger, as white blood cells are sent to the area to protect the wound.
Another example of acute inflammation occurs when a virus enters the body, prompting your immune system to release inflammatory cells and cytokines that attract even more inflammatory cells. These cells initiate an inflammatory response to begin the healing process.
The other type of inflammation is chronic inflammation. This occurs when the body has ongoing, low-level inflammation and immune system activation. It includes conditions like atherosclerosis, where cholesterol-rich plaque builds up in the arteries, causing the body to see it as a foreign substance which can eventually lead to a blood clot.
Other forms of inflammation in the body include cardiovascular disease, certain cancers, autoimmune disorders, gastrointestinal conditions like Crohn’s disease, and metabolic diseases such as Type 2 diabetes.
Many studies have shown that eating a diet rich in anti-inflammatory foods can affect your chronic inflammation levels and lifespan. These foods contain compounds that help reduce chronic inflammation in your body, decreasing the risk of common chronic diseases linked to inflammation. Let’s look at the top foods to eat to fight inflammation. Source
Dark leafy greens
Dark, leafy greens like kale, spinach, and collards contain glucosinolates, which have been shown to prevent cancer. It’s also high in lutein, which lowers your risk of cataracts and macular degeneration. Source
Lutein may also protect against plaque buildup in your blood vessels, or atherosclerosis.
Besides helping to reduce inflammation, dark leafy greens are also great sources of vitamins A, C, and K, along with fiber and iron.
Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds are nuts and seeds rich in healthy fats, fiber, and protein. They’re also high in vitamin E, an antioxidant that helps prevent signs of aging by protecting cell membranes from oxidation. Nuts and seeds also contain monounsaturated fats and omega-3 fatty acids, which are great for your heart. Walnuts, in particular, help fight inflammation, boost brain function, and slow mental decline.
Olive Oil
You probably heard to avoid fats in the 1990s, but not all fats are created equal. Olive oil is one of the healthiest fats you can include in your diet. Olive oil is full of monounsaturated fats that have many benefits, including fighting inflammation, reducing your risk of heart disease and stroke, and lowering cholesterol.
It’s also full of antioxidants like polyphenols, especially extra virgin olive oil. Polyphenols work to combat free radicals in your body, which can cause cancer, disease, and aging.
Turmeric
Turmeric is packed with a compound called curcumin, a powerful antioxidant that offers many benefits, such as anti-inflammatory effects as strong as taking ibuprofen, enhancing heart health, reducing symptoms and signs of Alzheimer’s, and alleviating arthritis symptoms. Turmeric also neutralizes free radicals, a major cause of cellular damage and aging.
Garlic and Ginger
Adding the aromatics garlic and ginger to your diet is a great way to reduce inflammation. Both garlic and ginger have anti-inflammatory properties that help lower chronic inflammation.
Different types of garlic have distinct properties, so using fresh, dried, and ground garlic is recommended. Studies also indicate that garlic powder can enhance memory and attention. Source
Ginger is particularly effective in reducing inflammation and pain in those with arthritis. Source
The bottom line
If you want to extend your life and add years to your life, including more anti-inflammatory foods in your diet is essential. Although some inflammation is normal, chronic inflammation can cause health problems and reduce your lifespan.
Adding foods like kale, spinach, nuts, and seeds, and cooking with olive oil, turmeric, ginger, and garlic can help you stay healthy well into your life.
