Sarcopenia, the decrease in muscle mass, function, and strength as we age, is a significant issue affecting many older adults by causing a decline in physical ability and independence. The cause of sarcopenia has been a mystery until now. A recent study revealed that inflammaging, the increased inflammation in the body as we age, is likely the leading culprit.
The Problem with Inflammaging
Inflammaging has been linked to many age-related diseases such as Alzheimer’s, atherosclerosis, heart diseases, type II diabetes, and cancer. Researchers from Örebro University in Sweden have found that inflammaging could be responsible for sarcopenia as well. In their study involving 118 women between the ages of 65 and 70, they discovered that women with higher C-reactive protein (CRP) levels, a key marker for chronic inflammation in the body, had lower muscle mass. Moreover, exposing muscle cells to CRP showed a significant shrinking of these cells, further linking age-related inflammation to muscle loss.
Inflammaging is a common issue, but it can be controlled and influenced by lifestyle choices. To tackle age-related inflammation, consider the following steps:
- Get your CRP levels tested. CRP levels can indicate how much inflammaging is occurring in your body. This information can aid in creating a plan to curb chronic inflammation and protect your muscles.
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Eat an anti-inflammatory diet. Studies indicate that adopting an anti-inflammatory diet can lower CRP levels by as much as 20 percent. The Mediterranean diet, for example, has been shown to effectively combat chronic inflammation.
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Supplement with fish oil. Fish oil contains fatty acids that can help reduce chronic inflammation. Research shows that taking 960 mg of EPA (eicosapentaenoic acid) and 600 mg of DHA (docosahexaenoic acid) per day can effectively lower CRP levels.
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Increase your intake of vitamin C. Studies suggest that consuming 1,000 mg of vitamin C daily can reduce CRP levels by 25 percent.
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Incorporate anti-inflammatory herbs like turmeric and ginger into your diet. Both turmeric and ginger are known for their inflammation-fighting properties. Numerous studies have shown that these herbs can help reduce CRP levels.
Remember that inflammaging may be common, but it is not entirely unavoidable. Making simple lifestyle changes can help fight age-related inflammation, ultimately saving your muscles and promoting independence and physical health in your senior years.
