The Senior's Guide to an Anti-Inflammatory Diet

According to a study by the University of Florida's College of Public Health and Health Professions, as many as 35% of American adults suffer from chronic inflammation. Inflammation can increase your risk of heart disease, cancer, and other chronic conditions. If you want to reduce inflammation naturally, consider an anti-inflammatory diet.

Not sure how to decrease inflammation with the best foods for seniors? Read on for our senior healthy eating tips to enhance your life by eating right!

What Is an Anti-Inflammatory Diet?

Inflammation is the body's natural response to illness and disease. While some inflammation protects the body, chronic inflammation can cause:

  • Weight gain or loss
  • Persistent infections
  • Fatigue
  • Body pain
  • Anxiety or depression
  • Gastrointestinal complications

Chronic inflammation can eventually damage healthy tissues, cells, and organs. This is linked to several diseases, including cognitive decline, type 2 diabetes, heart disease, and cancer.

Some foods can trigger or worsen inflammation. Others contain antioxidants that can reduce it.

Some of the best foods for seniors who want to reduce inflammation naturally are fresh fruits and vegetables. These foods are great sources of antioxidants. Antioxidants are molecules that can help fight free radicals.

Free radicals are the byproducts of some natural processes. They can cause cell damage, which increases inflammation. Eating anti-inflammatory foods that are high in antioxidants can reduce the risk of cellular damage.

There are different types of anti-inflammatory diets. The Mediterranean diet focuses on plant-based foods. It could help reduce the effects of inflammation on your cardiovascular system.

The Dietary Approaches to Stop Hypertension (DASH) diet could help reduce inflammation markers. Eating joint-friendly diet foods may benefit inflammatory arthritis conditions and lower uric acid levels.

Who Does It Help?

Applying nutrition tips for elderly people and following an anti-inflammatory diet can serve as a complementary therapy for some chronic conditions. Conditions that involve inflammation include:

  • Esophagitis
  • Crohn's disease
  • Rheumatoid arthritis
  • Asthma
  • Psoriasis
  • Lupus
  • Hashimoto's thyroiditis
  • High blood pressure
  • Obesity
  • Type 2 diabetes
  • Cardiovascular disease
  • Colitis
  • Inflammatory bowel disease (IBD)
  • Alzheimer's disease
  • Some forms of cancer
  • Metabolic syndrome

Before making major changes to your diet, consult your doctor. They can provide senior healthy eating tips specific to your health concerns and needs.

Nutrition Tips for the Elderly

As you apply these nutrition tips for elderly seniors, prioritize foods that:

  • Are high in various antioxidants
  • Are rich in nutrients
  • Include healthy fats

It can feel challenging to transition into a new eating style. Consider exploring your senior living community's dining program. You can find nutritious meals full of anti-inflammatory foods without the stress of cooking.

Here are a few nutrition tips for the elderly to make the transition easier:

  • Add color to your plate (pick a variety of fruits and vegetables)
  • Replace processed foods with homemade options
  • Replace sugary beverages with water
  • Incorporate exercise into your daily routine
  • Get plenty of sleep
  • Talk to a healthcare professional about supplements

When cooking for yourself, try to avoid deep frying or grilling. Instead, reduce inflammation by baking or steaming foods.

Cooking meat on a grill creates compounds associated with cancer. As meat drips fat onto the flames, these compounds are released.

Microwaving cooks and heats food by activating water molecules. This is a safer alternative to grilling or frying at high heat.

Note that the benefits of eating healthy vegetables and fish are reversed if you overdo it with dressings and sauces. These foods are often high in sugar, trans fat, and sodium. Instead, consider making dressing at home using olive oil and lemon juice.

The Best Foods for Seniors

The best foods for seniors on an anti-inflammatory diet include foods high in:

  • Omega-3 fatty acids
  • Vitamin C
  • Beneficial bacteria (flora)
  • Polyphenols

Here are a few foods that can reduce inflammation naturally.

Berries

Berries are rich in antioxidants, fiber, vitamins, and minerals. They contain anthocyanins, an antioxidant with anti-inflammatory effects. Consuming more berries may help reduce your risk of some chronic diseases.

According to this review, phytochemicals in berries may help delay cancer development and progression. In another study, adults who ate strawberries had lower levels of inflammatory markers associated with heart disease than participants who didn't.

You can add these to your diet as a snack, smoothie, or atop a fresh salad. Explore your senior living community's dining program to discover more great meals.

Fatty Fish

Fatty fish are a great source of protein. They're rich in long-chain omega-3 fatty acids, including EPA and DHA. Try eating more:

  • Anchovies
  • Salmon
  • Sardines
  • Herring

Your body can metabolize fatty acids into protectins and resolvins. These compounds offer anti-inflammatory effects.

Broccoli

Cruciferous vegetables like broccoli, cauliflower, kale, and Brussels sprouts may offer antioxidant effects. Broccoli is rich in sulforaphane. This antioxidant reduces molecules that could otherwise drive inflammation in the body.

According to this review on PubMed, eating cruciferous vegetables is associated with a decreased risk of cancer and heart disease.

Avocados

Avocados are a healthy source of fat. They contain tocopherols and carotenoids, which are associated with a reduced risk of heart disease and cancer. Compounds in avocados may help reduce inflammation in newly formed cells.

Green Tea

Green tea contains epigallocatechin-3-gallate (EGCG), which has antioxidant and anti-inflammatory properties. Drinking more green tea could reduce your risk of:

  • Obesity
  • Heart disease
  • Cancer
  • Alzheimer's disease

EGCG inhibits inflammation. It helps by reducing damage to the fatty acids in our cells.

Turmeric

Add more flavor to your favorite dishes using turmeric. This spice contains curcumin, an anti-inflammatory compound. Research indicates that turmeric may help reduce inflammation related to diabetes, arthritis, and other diseases.

Foods to Limit

You may experience inflammation due to environmental toxins, aging, chronic stress, or a lingering virus. What you eat can cause inflammation, including:

  • Red meat
  • Processed meat
  • Foods high in added sugar (candy, syrup, jelly)
  • Deep fried food

Try to limit your intake of these foods.

Follow an Anti-Inflammatory Diet Today

High levels of inflammation can affect your health and increase your risk of serious conditions. Before that happens, follow an anti-inflammatory diet. These nutrition tips for elderly seniors can benefit your body, improving your quality of life.

You don't have to adjust your diet alone. Instead, explore The Watermark at Brooklyn Heights, Elan Collection. Our senior living community offers exclusive dining programs, amenities, and services to improve your safety and wellness.

Discover our award-winning community. Contact us now to schedule a tour.

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