Anti-Inflammatory Foods For Seniors

The Best Anti-Inflammatory Foods For Seniors

Anti-Inflammatory Foods For Seniors: A Positive Approach

A diet rich in anti-inflammatory foods can help seniors prevent chronic inflammation-related illnesses. In fact, according to a 10-year study of more than 3,000 adults —conducted by the University of Barcelona in Spain— it is a crucial part of healthy aging. Anti-inflammatory foods are widely recommended by geriatric dietitians and are highly popular in assisted living and other senior living communities, as they are served daily.

What Is Inflammation?

The body's natural, healthy response to injury is inflammation. Whether acute or short-term, inflammation happens when the body is trying to avoid infection; during this process, the white blood cells protect people from intruders, such as fragments, bacteria, and viruses. However, when inflammation becomes chronic—meaning that it occurs for a long time— then the risk of long-term disease may increase. Cancer, heart disease, diabetes, arthritis, and Alzheimer's disease are related to chronic inflammation.

What Causes Inflammation?

What are the worst foods for inflammation? Inflammation doesn't necessarily mean a person has an infection, but an infection may cause that inflammation. There are certain forms of foods that can induce or exacerbate inflammation.
Such inflammatory foods to avoid are:

• Refined sugar

• Processed carbs

• alcohol

• Processed meats

• Trans fats

Planning An Anti-Inflammatory Diet

According to the Academy of Nutrition and Dietetics, scientists are still learning about the long-term impact of anti-inflammatory diets on our bodies. Based on recent research, it appears that eating a range of nutritious foods can help prevent or keep chronic inflammation in check.

That said, for elderly loved ones, an anti-inflammatory diet is not a miracle cure-all, and it should not take the place of prescription anti-inflammatory drugs and treatments. Ask a doctor before making dietary changes to an elder’s lifestyle. Also, try to introduce the idea of a new diet step by step, so elders can accommodate it to their lives without feeling the diet has been abruptly adopted.

What Foods To Include?

Pain and the probability of chronic inflammation can be decreased by adding these foods to achieve a healthier lifestyle:

Berries

Berries are good thanks to their polyphenols and anthocyanins, as well as their rich antioxidants.

Avocados

Avocados are a source of vitamins C, E, K, and B-6, and they also have fatty acids like lutein, beta-carotene, and omega-3.

Nuts

Nuts are a versatile snack that has safe fat and protein sources. Studies say that walnuts contain omega-3s, almonds and macadamias contain oleic acid, and almost all nuts contain antioxidants, which are essential ingredients in helping the body combat inflammation. For extra omega 3s, consider tossing nuts, flax seeds, and chia seeds.

Fatty Fish

Omega-3 fatty acids with significant anti-inflammatory properties are present in salmon and sardines. Fatty fish is perfect for reducing inflammation.

Ginger and Turmeric

Two of the main spices with anti-inflammatory properties are ginger and turmeric. Turmeric contains curcumin, an anti-inflammatory agent that is incredibly potent.

Alliums

Alliums such as garlic and onions have anti-inflammatory chemicals such as quercetin, an antioxidant that naturally reduces histamine.

Whole Grains

Whole grains are rich in fiber, and are associated with less inflammatory symptoms.

Leafy Gardens

Leafy greens—spinach, kale, and collards—have a wealth of healthy compounds that can help combat inflammation, including vitamin E, calcium, iron, and phytochemicals.

Tea

Phytonutrients and flavonoids are found in tea, which helps minimize inflammation. White, green, and oolong teas are good choices, mainly.

Olive Oil

Olive oil is plant-based, heart-healthy. Healthy alternatives for butter, shortening, and refined corn oil are monounsaturated fats, including safflower, sunflower, canola, peanut, and avocado oils.

Winter Squashes

There are plenty of beta-carotene antioxidants in winter squashes, including the sweet butternut squash or the nutty acorn squash.

Foods That Cause Inflammation

In a new anti-inflammatory diet, eliminate or restrict these foods:

Refined Carbs

Sugary desserts, white bread, or crackers contain processed carbs. Unlike some typical diets for weight loss, carbohydrates are not bad for the body. Replace white bread and rice with seeded, whole-wheat bread and ancient grains. Once replaced, it will bring many anti-inflammatory benefits.

Fried Food

Fried food—such as french fries, fried meats, or battered vegetables— has to be avoided to prevent inflammation.

Sugary Drinks

Sugary drinks include soda, tea, and juices. 

Red Meat

Occasional red meat is OK but is necessary to avoid the regular consumption of burgers or steaks. Consider replacing beef with chicken, fish, or protein dependent on vegetables.

Saturated and Trans Fat

This includes processed meats, such as hot dogs and sausages.

Alcohol in Excess

According to the CDC, the standard is drinking one glass a day (for women) and two glasses a day (for men). If a person drinks beyond this quantity, then it will be harmful to the human body. 

Healthy Diet vs. Healthy Habits

To minimize inflammation levels,  seniors should strive for an overall healthy diet. One good recommendation would be to consider the Mediterranean diet rich in fruits, vegetables, nuts, whole grains, fish, and essential oils. The Mediterranean diet is highly beneficial if family members or elderly caregivers are looking for an eating plan that closely follows the correct elements of anti-inflammatory eating. 

A careful balance of taste, nutrition, and food make people feel essential when trying a new diet. If this is not the case, dieting is restrictive and leaves people with few options, and then the results will not be as successful. On the contrary, if healthier habits are introduced little by little, it increases choices and total success. A more nutritious diet is good by itself, but healthier habits help tighten the whole structure and are ideal for an elderly healthier lifestyle.

Any more questions on an anti-inflammatory diet? Are you looking to build the perfect nutrition plan for a member of your family? At Right At Home, we have the most qualified team to help you! The customer service at Right At Home will happily guide you through the basics and offer you more than just answers, as you can also get the help of our certified caregivers to monitor your loved one in case you might be too busy with daily tasks. Call now and ask for our caregiver's services!