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Whole Grains Health

Inflammaging: What It Is and How to Treat It



Just 20 minutes of brisk walking can be enough to relieve inflammation.

Credit: kate_sept2004 / E + / GettyImages

Inflammation doesn’t start in the middle or later in life, but it does tend to increase with age. And with that comes a higher risk of serious health problems.

The problem of age-related inflammation – sometimes called “inflammation” – cannot be completely avoided. But with a little work in the healthy lifestyle department, it can be dealt with.

What is inflammation exactly?

We hear a lot about the harmful effects of inflammation. But at its core, the body protects itself from inflammation, according to the Mayo Clinic. When you experience an injury or infection, the affected tissues send out inflammatory cells to help the healing process. In the event of an injury, this can cause the damaged area to turn red or swell.

If all goes well, once the damage to the body is repaired, the inflammation will subside. However, certain factors can cause a condition of chronic, long-term inflammation.

“It occurs when the body’s immune response to infection, injury, and toxins persists, leaving your body in a persistent state of alertness. It can also affect the functions of body tissues and organs, ”says Kishor Gangani, MD, MPH, an internist at Texas Heath Arlington Memorial Hospital.

Over time, this state of constant inflammation can devastate the body and increase the risk of serious, long-term health problems like heart disease, stroke, cancer, type 2 diabetes, Alzheimer’s, and osteoporosis, according to a February 2018 recap in Frontiers in Cardiovascular Medicine .

Why inflammation worsens with age

As we age, our bodies are more susceptible to chronic, low-grade inflammation without getting injured or sick, according to the National Center for Biotechnology (NCBI). Some of this has to do with cellular changes that occur naturally in older bodies, notes Dr. Gangani.

The problem is made worse for those who carry extra body fat, particularly visceral or belly fat – which becomes more common as you age.

“Fat cells are machines that produce inflammatory substances. And increased production of inflammatory chemicals and compounds in the body leads to more inflammation in the body, ”explains nutritionist and public health doctor Wendy Bazilian, DrPH, RD, author of The Superfoods Rx Diet.

5 ways to fight inflammation in old age

Raw fresh delicious salmon and vegetables to fight inflammation

Try adding more anti-inflammatory foods to your diet.

Credit: Ekaterina Smirnova / Moment / GettyImages

Experts agree that some age-related inflammation can be inevitable. But changing the factors we can control can go a long way in keeping chronic inflammation in check as much as possible, notes Dr. Gangani.

And that, in turn, could help you reduce the risk of chronic diseases as you get older and improve your overall quality of life.

Here are the healthy habits that experts agree are best bang for your buck for fighting inflammation.

1. Work towards a healthy weight

Achieving and maintaining a healthy weight is one of the most important things you can do to reduce chronic inflammation and protect your overall health.

Body fat appears to release inflammatory hormones, according to the NCBI. And those hormones are found in higher concentrations in obese bodies, according to the Linus Pauling Institute at Oregon State University.

On the flip side, simply losing weight can cause levels of inflammatory hormones to drop, a review of 76 studies in the December 2018 issue of Clinical Nutrition ESPEN concluded.

And you may not have to lose much: “Moderate weight loss of 5 to 10 percent of a person’s body weight can provide significant benefits against chronic inflammatory conditions,” says Dr. Gangani.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to track calories, stay focused, and reach your goals!

Food can be a powerful ally – or a formidable enemy – in the fight against inflammation. To have meals and snacks on your side, stick to these proven menu strategies:

  • Eat more colorful plant-based foods.Fruits and vegetables, whole grains, beans, nuts, and seeds provide phytonutrients, powerful plant compounds that can help keep inflammation at bay. “One of the functions of phytonutrients is to produce an anti-inflammatory response in the blood vessels, cells, tissues, organs and more,” says Bazilian. Try to bring a variety of hues to your plate every day as different colored foods contain different phytonutrients. “Just ask yourself, ‘Where are the fruits and / or vegetables in this meal or snack?’” Suggests Bazilian. “And then try to get one or more in there.”
  • Stay away from trans fats.These harmful fats directly increase inflammation levels and are best avoided entirely, according to Harvard Health Publishing. Although trans fats are banned in the US, they can be found in small amounts in some fried foods, baked goods, or butter spreads if a food contains less than 0.5 g of trans fat per serving, according to the American Heart Association (AHA). Even if the nutrition label says that a food contains 0 g of trans fats, check the ingredients list. Trans fats are often listed as partially hydrogenated oils, says the AHA.
  • Eat more seafood and less red meat.The saturated fat in red meat can have anti-inflammatory effects, while the omega-3 fatty acids in oily fish like salmon, tuna, and mackerel can reduce inflammation, according to the Mayo Clinic. You can also find omega-3 fatty acids in plant foods like walnuts, flax seeds, pecans, and soy.
  • Save on sugar and processed foods every now and then.Processed foods high in refined carbohydrates or sugar – think of cookies, sugary cereals, soda pop, pastries – trigger the release of inflammatory chemicals into the bloodstream, according to the Mayo Clinic. Instead, make minimally processed foods like whole grains, lean protein, and fruits and vegetables the mainstays of your diet, recommends Bazilian.

Would you like to be on an anti-inflammatory diet? Research has shown that the Mediterranean diet can reduce inflammation. Start with this four-week Med-Diet meal plan put together by a nutritionist chef.

Stress can directly activate inflammation throughout the body and increase the risk of inflammation-related diseases, according to a June 2017 review in Frontiers in Human Neuroscience.

So find out what gives you relief and try to incorporate it into your everyday life. Dr. Gangani is a fan of regular yoga or meditation, but other activities can have similar stress-relieving effects, according to the Mayo Clinic:

  • Take the time to get in touch with family or friends
  • Get enough sleep
  • Do a few diaries
  • listen to music

Research consistently shows a link between regular exercise and lower levels of inflammation, notes Dr. Gangani firmly. In fact, just 20 minutes of brisk walking can be enough to lower levels of inflammatory markers in the body, a March 2017 study found in the journal Brain, Behavior, and Immunity

Whether it’s biking, hiking, swimming, dancing, HIIT, tennis, tai chi, or any other form of exercise, the key is to find something that you enjoy so that you can do it consistently.

According to the Centers for Disease Control and Prevention (CDC), you will get the greatest health benefits from exercise if you are active for at least 30 minutes a day most days of the week. If you can do more, even better.

If you’re not getting the recommended seven to nine hours of sleep each night, it’s time to start.

“Getting enough sleep is critical to controlling chronic inflammation,” says Dr. Gangani.

Inconsistent sleep is directly linked to higher levels of inflammatory hormones, according to a September 2020 study in Frontiers in Neurology. Additionally, fatigue is a surefire way to add more stress and less energy to making healthy choices like exercise and eating right.

If these steps feel difficult or overwhelming to complete, focus on making one change at a time. You may find that taking a single step toward less inflammation and better health motivates you to do more.

“Small benefits often bring greater benefits,” says Bazilian. “When you are feeling better or are able to do things that you couldn’t before, there are additional behaviors you can adopt.”

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Whole Grains Health

Harness the power of the body’s hormones for better health



When a hormone is out of whack, you can feel like you’re stuck in the mud or strapped to a runaway horse. Just ask someone with untreated Graves’ or Hashimoto’s disease (these are high or low thyroid levels), hypogonadism (low testosterone or estrogen deficiency), or uncontrolled diabetes. Because hormones are the chemical messengers of your body and have a direct influence on your metabolism, energy level, hunger, cognition, sexual function / reproduction and mood.

There are around 50 hormones in your body and many more hormone-like substances (brain neurotransmitters like serotonin and active vitamin D2 for example). Your pituitary is the “master gland,” it tells other glands to secrete hormones. The other hormone-producing glands are the pineal and adrenal glands, as well as the thymus, thyroid and pancreas – men also produce hormones in their testicles (testosterone) and women in their ovaries (estrogen, progesterone and testosterone). Aside, about 25% of testosterone in women is produced in the ovaries, a quarter in the adrenal gland and half in the peripheral tissue.

It only takes a tiny amount of a few hormones to make big changes in every inch of your body. Therefore, if they are out of whack, it can cause you serious problems. In America, type 2 diabetes is the most common hormone-related disease. This happens when you become insulin resistant and this hormone, which is produced in the pancreas, can no longer regulate blood sugar levels, causing a cascade of health problems from atherosclerosis to neuropathy to kidney disease.

Here’s how you can calm your hormones – and restore your health:

Eat Smartly. The endocrine glands are happy when you eat healthy fats like olive oil, avocado, nuts, and seeds; high fiber foods like fruits and vegetables; lean animal protein such as salmon; and plant-based proteins like 100% whole grains and legumes / beans. This mix of nutrients lets your appetite regulating hormones leptin (I’m full) and ghrelin (I’m hungry) signal you accordingly so you don’t overeat. Overeating and obesity regulate many hormonal systems.

In addition, a healthy diet will nourish your thyroid hormones, which also help regulate weight. Perhaps most importantly, a healthy diet regulates the work of trillions of microbes in your gut biome that help regulate hormone production and produce hormone-like substances.

Cope with stress, sleep peacefully. Cortisol is a hormone released by the adrenal gland in response to stress. When chronically elevated, it can reduce the activity of your hypothalamus, which in turn can lead to imbalances in the messenger substances that affect sleep, eating, sexual activity, and cognition and mood. Then you can get tired and gain weight. Therefore, it is important to regularly exercise, meditate, take deep breaths, hang out with friends, volunteer to help others, and / or talk to a therapist. Healthy sleeping habits are also important for reducing stress and regulating hormones. Growth hormones, testosterone, cortisol and insulin are released during sleep. And studies show a link between chronic lack of sleep and depression and weight gain. For sleep hygiene information, visit

Reduce Chronic Inflammation. Chronic inflammation occurs when your immune response is overstimulated to conditions that interfere with the peaceful functioning of your body. This can happen if you are overweight or obese, addicted to sugar and fast foods, smoke or drink too much, or are constantly under stress. These factors can trigger hormonal changes, such as insulin resistance, low testosterone and vitamin D levels, and increased cortisol, and they power your sympathetic nervous system, increasing your heart rate, blood pressure, breathing rate, and pupil size, and making your blood vessels narrow .

Plus: Eating healthy foods and managing stress and sleep will help reduce inflammation throughout your body and stabilize your hormones, but you can’t get real success if you’re sitting – 150 minutes or more of exercise per week is essential.

So make friends with your hormones and these powerful messengers will send you good news about your energy levels, sleep satisfaction, aging rate, and happiness.

Mehmet Oz, MD is hosting “The Dr. Oz Show,” and Mike Roizen, MD is the Cleveland Clinic’s Chief Wellness Officer Emeritus. For the healthiest way to live, tune in to The Dr. Oz Show or visit

(c) 2021 Michael Roizen, MD

and Mehmet Oz, MD

King Features Syndicate

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Whole Grains Health

Types of Millets And How Beneficial it is in Losing Weight



Weight Loss Tips: Millet is an essential part of the whole grain family like rice, oats or quinoa. It is originally grown in Asia thousands of years ago. It’s gluten-free, filled with protein, fiber, and antioxidants. Millet is not only famous in India but has also gained in value in western countries.Read also – Weight Loss in Real Life: I was 104 kg, a visit to my daughter’s school changed everything

Millet is high in protein. It contains five grams of protein and one gram of fiber. Both of these ingredients help keep the stomach fuller for longer and reduce the snack habit between meals. This helps in shedding those extra pounds without compromising on your diet. Also Read – Weight Loss: Is It Safe To Eat Only Liquid Food When Losing Weight? Expert speaks | Exclusive

What Are The Health Benefits Of Millet?

Millet is high in antioxidants that help flush harmful radicals out of the body. It contains antioxidant components like quercetin, curcumin, ellagic acid, and other beneficial catechins. These help in eliminating toxins and neutralizing enzymes. It prevents health problems. Also Read – 6 Possible Reasons For Unexpected Weight Gain Explains The Nutritionist

Not only is millet very nutritious, it also has a good amount of fiber stored in it. It helps with digestion and prevents constipation, gas and acidity. It helps avoid digestive problems and prevents gastrointestinal cancer and kidney / liver problems.

  • Reduction of cardiovascular risks

Millet is high in and essential fats that help provide the body with natural fats. It also helps in preventing fat from being stored in the body. Along with this, it lowers the risk of high cholesterol, paralysis, and other heart problems. It contains potassium, which helps to keep an eye on blood pressure and increases blood flow.

What are the different types of millet?

Ragi is known for its iron content. It helps in the production of hemoglobin in red blood cells. It is high in calcium and potassium. Due to the high proportion of fiber, it keeps the stomach fuller for a longer period of time.

Jowar is loaded with nutrients like vitamin B, magnesium, and antioxidants like flavonoids, phenolic acids, and tannins. It helps boost metabolism and improves the quality of hair and skin. The presence of magnesium helps in strengthening bone and heart health.

Bajra is high in protein, fiber, magnesium, iron, and calcium. It’s low in calories and considered the best grain for shedding pounds. It keeps your stomach fuller for a long period of time without increasing your daily calorie count.

Amaranth is high in fiber, protein, magnesium, phosphorus, and iron. It helps improve brain function and prevents certain neurological diseases. It helps build muscle and maintain digestive health. It is also noted that amaranth has more nutrients than quinoa.

Kangni is known as semolina or rice flour. It helps in strengthening the immune system and balancing blood sugar levels as it is high in iron and calcium. It also serves as a better option for shedding those extra pounds. It usually includes low cholesterol, good digestion, and helps in building good heart health.

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Whole Grains Health

Adherence To a Mediterranean Diet Lowers Risk of Diabetes



Author: Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

The Role of the Mediterranean Diet: Eating a healthy diet and maintaining a healthy weight can potentially reduce the risk of developing diabetes for the US population.

A Mediterranean diet is one of the few healthy eating habits that has been linked to significant health improvements. It is high in fruits, vegetables, whole grains, fish, legumes, and olive oil and is more common in European countries. It is recommended by the American Heart Association, the American Diabetes Association, and the Dietary Guidelines for Americans to help reduce the risk of chronic disease. In addition, it is linked to a reduced risk of diabetes in Mediterranean and European countries. However, it is unclear that the Mediterranean diet reduces the risk of developing diabetes in the US population. In a large US cohort study with black and white men and women, this study investigated whether Mediterranean eating behavior is linked to the risk of diabetes.

This study was a prospective cohort study that included patients in previous research, the Atherosclerosis Risk in Communities (ARIC) Study, which looked at the causes of heart disease in over 400,000 adults in the United States. In this study, data were collected from 11,991 participants on their first visit. Participants were excluded if they were Asian or Indian due to the small sample size; were black and from Maryland and Minnesota, unable to decipher the influence of geographic region on race; if they have a history or history of cardiovascular disease, diabetes or cancer; or if they were derived from the answers to the Food Frequency Questionnaire (FFQ) or if they had ten or more missing FFQ elements.

One of the statistical methods was an FFQ questionnaire to record the food intake of each patient on their first and third visits. The data recorded from the survey was used in the scores for the Mediterranean Alternative Diet (aMed). The scores ranged from 0 to 9 points, with 1 point being awarded if the patient reported consuming vegetables, fruits, or legumes himself, and 1 point if the patient reported consuming red or processed meat. The higher the aMed score, the higher the adherence to a Mediterranean diet. They also used Cox’s proportional hazard regression models to estimate the hazard ratios and confidence intervals for the associations between aMed scores and incidents of diabetes. Incidence diabetes was defined as: if the patient was diagnosed by a doctor, had taken diabetes medication in the past two weeks, had a fasting blood sugar of 126 mg / dL or more, or a non-fasting blood sugar of 200 mg / dL or above. Variables were also used in the Cox regression analyzes, including energy intake, age, gender, race, educational level, smoking status and physical activity, and clinical mediators of diabetes. They were all stratified by race and body mass index (BMI).

During a median follow-up of 22 years, this analysis found 4,024 cases of diabetes among the 11,991 participants. In summary, aMed scores and incidents of diabetes were higher in blacks than whites, but the risk of diabetes was reduced by up to 17% in both races. In addition, the associations between aMed scores and incidents of diabetes were found to be stronger in patients with a healthy baseline BMI, indicating that obesity or overweight outweighs the benefits of a healthy Mediterranean diet, as shown in the ARIC study and other U.S. Population. Therefore, the results of this study indicate that following a Mediterranean diet without weight loss may not reduce the risk of diabetes in overweight or obese populations. While following a Mediterranean diet could lower the risk of diabetes in people with healthy BMI, the discussion about restricting calories to achieve and maintain a healthy weight should remain one of the most important tasks of diabetes prevention. Overall, eating and following a Mediterranean diet lowers the risk of diabetes in a community-based US population, especially for black and normal weight individuals. Future studies should be conducted to determine whether a Mediterranean diet that results in clinically meaningful weight loss can reduce the future risk of diabetes in those who are overweight or obese.

Practice pearls:

  • Diets high in fiber, fruits, vegetables, fish, and olive oil have been linked to a lower risk of developing diabetes in the US population.
  • There are stronger associations between adherence to the Mediterranean pattern and incidents of diabetes among blacks compared to the US white population.

O’Connor, LE, Hu, EA, Steffen, LM et al. Adherence to Mediterranean eating habits and risk of diabetes in a prospective US cohort study. Nutr. Diabetes 10, 8, (2020).

Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

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