"How to Reduce Inflammation as You Age?"

 

If you’ve ever twisted your ankle, cut your finger, or been bitten by an ant, then you’ve experienced inflammation. Even illnesses like the flu or viral infections cause an inflammatory response from your body. But did you know that inflammation increases with age? The good news is that you can manage inflammation as you get older. A few simple changes in your lifestyle and diet can help you reduce inflammation.

What Is Inflammation?

When your body sustains damage of any kind, the area that is hurt may turn red, swell, and feel warm to the touch. Inflammation is your body’s way of fighting off infection and healing the damage.

There are two types of inflammation – acute and chronic:

Acute inflammation. This is a type of short-term inflammation that your body produces to address injuries, illnesses, and infections. When you sustain an injury or contract a virus, your white blood cells begin to flood the area to provide protection and healing. Symptoms of acute inflammation include redness, warmth, and swelling. Depending on the severity of your infliction, the inflammatory response will slowly fade away over hours or days.

Chronic inflammation. Your body’s response is the same as with acute inflammation, although there isn’t always an injury that needs healing. Instead, your body wrongly signals that there is an issue of some kind, leading to inflammation that is persistent. Chronic inflammation is typically less painful than acute inflammation and lasts for a longer amount of time.

Autoimmune disorders that are considered inflammatory include:

• Rheumatoid arthritis
• Lupus
• Type 1 diabetes
• Ulcerative colitis
• Multiple sclerosis

• Chronic inflammation in seniors isn’t always obvious at first. It can impact your body internally while showing no outward symptoms until the condition worsens. Chronic inflammation is made worse by:

• Smoking
• Bad diet
• Drinking alcohol
• Not getting enough physical activity
• Too much stress
• Weight gain
• Not getting enough sleep

• Signs of chronic inflammation. Chronic inflammation manifests differently than acute inflammation. If you suspect chronic inflammation, watch for symptoms that include:

• Feeling tired all the time
• Unexplained muscle aches and joint pain
• Stomach issues including constipation or diarrhea
• Gaining weight
• Headaches
• Skin rashes

• How Is Inflammation Treated?

  Inflammation is common in seniors and is usually considered a symptom of a greater health condition. It is important to identify chronic inflammation early on to prevent long-term damage to your body. If you ever have concerns, talk to your doctor about what’s bothering you.

  Your doctor will ask questions about what you’re experiencing and whether you suspect inflammation. Your doctor may ask for blood work and additional tests to determine the cause of your inflammation.‌

  Medications for an inflammatory disease may include:

  Corticosteroids. This is a type of drug that releases an anti-inflammatory hormone that works to offset tissue inflammation. It is usually prescribed for conditions like asthma and rheumatoid arthritis.

  Immunosuppressants. This is a type of drug that works to decrease your immune system’s response to perceived threats. It is often prescribed to treat eczema and rheumatoid arthritis.

• Biologics. This type of drug is made from living organisms that are engineered to target the cells in your body that control your inflammatory response. It is often given to patients who suffer from asthma, psoriasis, and multiple sclerosis.

  Preventing Inflammation

  If your inflammation isn’t severe, your doctor may recommend lifestyle changes. While inflammation can’t be completely prevented, it can be managed with a healthy lifestyle.

• You may be able to reduce inflammation without needing medication. If you want to avoid medication for treating inflammation, try making some lifestyle changes to improve your health such as:

  Consider your diet. Try to incorporate anti-inflammatory foods into your diet every day. Think about foods like:

  • Fruits like cherries, blueberries, strawberries, tomatoes, and oranges
  • Green, leafy vegetables like spinach, kale, and collards
  • Nuts and seeds
  • Whole grains
  • Fatty fish like salmon, sardines, and tuna
  • Healthy oils like olive oil

  You’ll also need to eliminate inflammatory foods that are processed and high in added sugar. Limit these items in your diet:

• • Soda
  • Fried foods
  • White bread, cookies, and cakes
  • Red meat
  • Beverages that are sweetened with sugar

  Change your lifestyle. Get 30 minutes of cardio five days a week and try to incorporate strength training two days per week. You can also:

• Manage your weight and take steps to lose weight if needed
• Get enough sleep each night
• Limit alcohol consumption
• Stop smoking
• Reduce your stress

• SOURCES:

  Harvard Medical School: “All about inflammation,” “Foods that fight inflammation."‌

  John Hopkins Medicine: “Fight Inflammation to Help Prevent Heart Disease.”

  Journal of Aging and Disease: “Redefining Chronic Inflammation in Aging and Age-Related Diseases: Proposal of the Senoinflammation Concept.”

• Reviewed by: Carmelita Swiner, MD, WebMD, on April 07, 2023

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Foods That Are Good Sources of Water"

 

HOW MUCH WATER IS IN YOUR DIET? Drinking liquids isn't the only way to stay hydrated. You typically get about 20% of your water each day from food. You can get even more if you eat certain things. And there are benefits to taking in water through food: You absorb it more slowly and get nutrients along the way.

CUCUMBERS: They’re 95% water and low in calories. They also may help fight inflammation and might even slow the aging process. They’re great in a salad or as an edible scoop for dips.

CARROTS: This one may be a surprise. Crunchy and dense, you wouldn’t think they’re full of water. But they are, around 90%. And they’re loaded with beta carotene and other antioxidants that protect you against cancer and keep your heart strong. Add them to a salad or have them as a snack.

ZUCCHINI: This green squash that grows like a weed in the South is 95% water. It has antioxidants -- things that help protect your cells from damage -- including two that are good for your eyes. It’s great grilled or roasted in the oven.

ICEBERG LETTUCE: It’s 95% water, and while it has fewer nutrients than some other greens, it does give you a few things. Besides fiber -- which helps keep you regular -- it also delivers potassium, manganese, iron, calcium, magnesium, and phosphorous -- all essential minerals that can help keep you healthy.

SPINACH: Here’s a green leafy veggie that can be used raw in a salad or sauteed as a side dish. It doesn’t have quite as much water as iceberg lettuce, but it’s loaded with vitamin K, folate, manganese, and magnesium, plus antioxidants that help fight inflammation and cancer.

CELERY: It has a satisfying crunch and is still 95% water. It’s also low in calories and high in vitamin K, folate, and potassium. And celery is good for digestion because it has lots of fiber and helps prevent inflammation in your digestive system.

CAULIFLOWER: You may not have thought of this one, but it’s 92% water. It’s also rich in vitamin C, vitamin K, and other essentials. And it has other nutrients that may help lower cholesterol and protect you against cancer. But don’t boil it -- roast it to keep in the nutrients.

SOUP: No surprise here: The whole idea of soup is that it’s largely liquid. But it’s a great way to get fiber and nutrients as well -- and there’s one for every taste. Make broth from fish, chicken, or vegetables, and add almost anything to it, from beans to greens and meats -- even pasta. Homemade chicken soup is not only good for hydration, but it also might help fight the common cold.

TOMATOES: They’re 95% water, and they can add flavor and sweetness to a sandwich or salad. They have lots of antioxidants, including one called lycopene that may help fight cancer. They also can help lower “bad” cholesterol (LDL) and may boost your overall heart health.

WATERMELON: This summer treat is a good way to stay hydrated when it’s hot. It’s sweet, but low in calories, and can quench your thirst, thanks to its 91% water content. Like tomatoes, it has lots of lycopene, an antioxidant that may protect your cells from sun damage and help your skin.

STRAWBERRIES: They’re 91% water and also have lots of antioxidants, especially flavonoids -- chemicals that help your brain stay sharp and healthy. Eat them for dessert with a bit of whipped cream, or put them in a summer salad.

YOGURT: It’s 85% water and a great source of protein and electrolytes that make your heart and other organs work the way they should. It also has bacteria (probiotics) that are good for digestion and help keep you regular. Have some with a few strawberries to get even more water in your afternoon snack.

OATMEAL: Made with water or low-fat or skim milk, it can help keep you hydrated and give your heart a boost. It can lower your cholesterol levels and may even help ward off type 2 diabetes and breast cancer. It’s a healthy way to start the day -- as long as you watch the added sugar.

GRAPEFRUIT: That sour bite can sure wake you up in the morning. Plus, at 90% water, it will help keep your body hydrated. It’s also full of fiber and nutrients, especially vitamin C, which helps your immune system and can protect your cells against damage. But it can cause problems if you take certain medications, so check with your doctor first if you take any prescription drugs.

MEDICALLY REVIEWED BY: Kathleen M. Zelman, RD, LD, MPH, WebMD on November 30, 2022

SOURCES:

CDC: “Water and Nutrition.”

Cleveland Clinic: “Dehydrated? These 7 Foods Will Satisfy Your Thirst and Hunger.”

Mayo Clinic: “Consumer health.”

Organic Facts.

UCLA Integrative Medicine: “An Inside Scoop on the Science Behind Chicken Soup and the Common Cold.”

USDA National Nutrient Database.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Best Exercises for Weight Loss"

 

EXERCISE? ME? Losing weight happens by not only changing your eating habits, but also stepping up your exercise routine. Regular exercise will go a long way in achieving your goals. To lose weight, you should aim to get at least 300 minutes of moderately intense activity each week. Here are some exercises that can help you on that journey. Just remember to first talk with your doctor about which ones might be best for you.

WALKING: If you were to add half an hour of brisk walking to your daily routine, you could burn about 150 more calories than you usually do each day. The faster and longer you walk, the more calories you burn. Walking is a great option if you’re new to regular exercise. Start with shorter journeys and build up to longer, more intense ones.

JUMPING ROPE: If you’re looking for a cheap piece of workout equipment, you’ll be able to take on trips, a jump-rope just might be for you. Jumping rope is a fantastic way to burn calories fast. In fact, you’ll burn more of them by jumping rope than walking on a treadmill for the same amount of time. You'll also work multiple muscle groups, from your core to your upper and lower body. Jumping rope can also improve your coordination.

HIGH-INTENSITY INTERVAL TRAINING (HIIT): High-intensity interval training (also called HIIT) is a type of workout that switches back and forth from intense physical activity to less-intense exercise. You shouldn't do it every day, but it's very effective for weight loss. You’ll burn more calories with HIIT than with steady cardio. The intense exercise keeps your body working and in fat-burning mode for up to 24 hours after your workout ends.

CYCLING: Cycling is another great way to lose weight, and it’s a low-impact, adaptable exercise. You can burn about 400-750 calories an hour riding a bike, depending on your weight, how fast you’re going, and what type of cycling you’re doing.

SWIMMING: It can be hard to be motivated to work out if your knees are achy or your back hurts. If you're in that boat, swimming is an ideal exercise. It's easy on your joints, you’ll use both your upper and lower body, and you'll get a good cardio workout. You’ll reap the benefits from the resistance of the water, too. If you swim for a half-hour a few times a week, you’ll lower your risk of heart disease, stroke, type 2 diabetes, and some cancers. It'll also bring down your bad cholesterol and blood pressure.

STRENGTH TRAINING: This type of exercise uses resistance to build strength and muscle. It not only helps you lose weight, but also helps you keep the weight off by building muscle. That'll help your body burn more fat. Try to do some strength training 3-5 times a week, for about an hour each time. Don’t forget to rest a day between every 2 days that you do it.

PILATES: Research says that Pilates -- exercises usually done on a mat or with various tools that emphasize core strength -- can make you stronger and help you keep a healthy weight. The intensity of a Pilates class depends on your needs. You can find some classes or demonstrations online or at your local gym.

JOGGING: Jogging is an aerobic exercise -- it uses oxygen. This can help you lose weight. A good jog can also raise something called your metabolic rate for up to 24 hours. So, you’ll be in fat-burning mode even after you’ve crossed your daily finish line. Done regularly, jogging can help boost your metabolism for a long period of time.

YOGA: This is a practice that combines physical activity and meditation. It’s a popular way to practice mindfulness after a long day at work, too. But the benefits don’t stop there. Research suggests that over time, people who are overweight and do yoga at least once a week for 30 minutes lose weight and have lower BMIs. Folks who do yoga are also more mindful eaters, meaning they’re more likely to know when they're truly hungry and when they’re full.

STAIR CLIMBING: Another low-cost, versatile exercise for weight loss is stair climbing. Although you could use a machine, all you really need for this exercise is a trusty set of stairs. Climbing just two flights of stairs every day can lead to 6 pounds of weight loss in a year. It can also add to the amount of good cholesterol in your blood and help keep your joints, muscles, and bones healthy.

HIKING: If you’re looking for a more adventurous way of losing weight, hiking might be the move for you. It usually involves walking in nature and avoiding the obstacles around you, like tree roots and rocks. Hiking can lead to weight loss, especially if you do it regularly.

SOURCES:

Mayo Clinic: “Can I lose weight if my only exercise is walking?”

Piedmont Healthcare: “4 reasons you should jump rope for exercise.”

YMCA of Greater Cincinnati: “Top 5 Benefits of HIIT Workouts.”

Obesity Action Coalition: “Swimming for Weight-loss.”

Beaumont Hospital: “Cardiovascular Training Vs. Strength Training for Weight Loss.”

The Journal of Sports Medicine and Physical Fitness: “The effect of Pilates exercise on body composition in sedentary overweight and obese women.”

National Health Service (U.K.): “A guide to pilates.”

Georgia Highlands College: “Walking and Jogging for Fitness.”

Harvard Health Publishing: “Yoga -- Benefits Beyond the Mat.”

Duke: “Benefits of Taking the Stairs.”

American Journal of Lifestyle Medicine: “Hiking.”

REVIEWED BY: Ross Brakeville, DPT, WebMD on February 25, 2023

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.