There are multiple theories about why we age along with growing evidence that inflammation plays a role in the aging process. This isn’t the obvious inflammation that occurs in response to an infection or injury – it’s chronic, low-grade inflammation that has none of the telltale signs you’d expect like redness, swelling or pain. This type of inflammation does its damage silently and over time can lead to conditions like heart disease, type 2 diabetes, cognitive impairment, and even cancer. Preliminary research also suggests it contributes to aging.
Chronic Inflammation and Aging
Is there evidence that chronic inflammation plays a role in aging? A new study published in the Canadian Medical Association Journal shed light on this issue. In this study, researchers found a link between an inflammatory marker called IL-6 and aging. IL-6 is a protein called a cytokine that seems to fuel the fire of some inflammatory diseases including autoimmune diseases like rheumatoid arthritis.
In this study, researchers followed more than 3,000 middle-aged and older adults for a decade. At the beginning and during the course of the study they measured IL-6 levels in these healthy adults to see whether IL-6 levels were linked with healthy aging. They classified “healthy aging” as freedom from chronic diseases like heart disease and type 2 diabetes and having good mental and physical function.
Was there a link? Researchers found that individuals with elevated IL-6 levels had a 47% lower likelihood of remaining free of chronic disease and having good physical and mental function compared to those with normal levels. In addition, those with high IL-6 also had a greater risk of dying prematurely. This was true even after they adjusted for other factors that could have socioeconomic status, lifestyle habits, obesity, etc.
Elevations in Other Inflammatory Markers Are Linked with Aging
Research shows that chronic, low-grade inflammation becomes more common as we age. In addition, studies show elevations in other inflammatory markers like C-reactive protein, serum amyloid A and tumor necrosis factor are not uncommon in older people, even apparently healthy ones.
One factor that seems to contribute to low-grade inflammation is oxidative stress and the cell-damaging effects of free radicals. Not surprisingly, experts believe diet contributes to inflammation, especially the high ratio of omega-6 to omega-3 fatty acids in the Western diet. People who eat a diet of processed foods typically consume a much higher ratio of omega-6 to omega-3 fatty acids. In the Western diet, the ratio can be as high as 20 to 1. A higher ratio of omega-6 to omega-3 seems to promote inflammation while omega-3 fatty acids are believed to be anti-inflammatory.
The key is to have a healthier balance of these two types of dietary fatty acids by replacing some omega-6 fatty acids with omega-3s from sources like fatty fish, walnuts and flaxseed. Fruits and vegetables are a rich source of antioxidants that help to protect against oxidative damage that contributes to inflammation. Diets rich in high-glycemic carbohydrates also appear to be pro-inflammatory.
According to a study published in the Journal of the American College of Cardiology, participants that ate a Mediterranean-style diet had lower levels of inflammatory markers like C-reactive protein and IL-6 in their bloodstream. This isn’t surprising since this diet focuses around low-glycemic carbs like fruits and vegetables and healthy fats.
The Role of Exercise in Inflammation and Healthy Aging
Studies suggest that exercise may help to keep low-grade, smoldering inflammation that contributes to a multitude of health problems in check. While intense exercise, especially in an untrained person, causes temporary inflammation, over time your body becomes more capable of dealing with inflammation as it adapts to the stress of exercise. A number of studies show regular aerobic exercise reduces markers for inflammation. The key is to do it regularly but not over-train. There’s some concern that long periods of endurance exercise – running a marathon, for example, may induce inflammation.
Even resistance training appears to have anti-inflammatory benefits. When older, Japanese women took part in a resistance training program for 12 weeks, it lowered markers for inflammation. Still another study showed that endurance training combined with resistance training reduced levels of an inflammatory marker called CRP more than endurance exercise alone. So, both forms of exercise appear to be beneficial for taming chronic inflammation.
Keep in mind that overtraining could have a different effect. Exercise triggers a temporary increase in muscle inflammation, especially heavy resistance training. It’s part of the repair and growth process that ultimately gives you bigger, stronger muscles. It’s when you don’t give your body enough rest and recovery time that inflammation becomes more prolonged. All in all, most evidence points to regular exercise, both endurance and resistance training, in moderation helps to keep inflammation in check.
Another way exercise may reduce inflammation is by lowering body fat. It’s clear that adipose tissue actively produce cytokines that contribute to inflammation, especially visceral fat. In animals, moderate exercise reduces the expression of pro-inflammatory genes. So, exercise may reduce inflammation in a number of ways.
The Bottom Line?
Regular exercise and a diet consisting of unprocessed foods rich in antioxidants may help to keep inflammation in check so you can avoid some of the most common diseases associated with aging like heart disease, type 2 diabetes, autoimmune diseases, and cancer. It’s nice to know there are natural, drug-free ways to keep inflammation in check. Take advantage of them by making healthy lifestyle choices.
References:
Clin Chim Acta. 2010 Jun 3;411(11-12):785-93.
Medscape.com. “Chronic Inflammation May Preclude Healthy Aging”
J Am Coll Cardiol. 2004 Jul 7;44(1):152-8.
Exerc Immunol Rev. 2009;15:6-41.
Curr Pharm Des. 2012;18(28):4326-49.
Mediators of Inflammation. Volume 2010 (2010), Article ID 171023, 7 pages.
Clin Lab. 2010;56(1-2):51-8.
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