From what I’ve read, inflammation in our bodies is one of the biggest factors contributing to many dis-eases, especially as we age. While we usually equate inflammation with arthritis or bursitis, those are just symptoms of a deeper issue. According to a Harvard article,
“Mounting evidence suggests a common underlying cause of major degenerative diseases. The four horsemen of the medical apocalypse — coronary artery disease, diabetes, cancer, and Alzheimer’s — may be riding the same steed: inflammation.” *
While I believe in the need for medical doctors, I do think they are WAY behind the 8-ball on this one. When inflammation reaches destructive proportions, they will prescribe anti-inflammatory meds. We need to take charge of our own bodies long before we reach that point.
For me, it’s been very practical in that at age 55, my left hip began to ache so bad, that it had me crawling up the stairs of our two-story home. In the words of my mom, not wanting to ‘grow old before my time’ I decided to do something about it beyond hoping it would all go away. I made some changes and found relief.
Then about 2 years ago my hips and back betrayed me and I found myself barely able to walk. Remembering that my mom had arthritis and both my brothers are struggling with some similar things I knew I had to pay attention. After trying everything else and finding some improvements I finally realized this was a matter of inflammation and I had to make more changes
I’m happy to say that while I’m not my old 50 year old self, living into my 65th year, I’m doing very well.
First know that every BODY is different and what has worked from me may be different than what works for you. But if you are experiencing aches and pains you didn’t have when you were younger, it’s not just ‘old age’, it’s inflammation and there is something you can do about it besides take more pain-killers. Remember this isn’t just about relieving pain. This is about a contributor to many other diseases as we age. Find out what works for you. This is what has been working for me so far.
Here are 12 things I’ve done to stem the tide of inflammation due to aging. Full disclosure, I don’t do all of these perfectly all the time, but I keep working them into my life to make them enduring habits.
1) Blood Sensitivity Test, This is to determine what foods my body is sensitive to. This is not an ‘allergy’ test as these foods probably won’t show up on an allergy test. But like allergies, it is unique to your body. eg. After eating eggs all my life in abundance and without problems, I discovered a sensitivity to chicken eggs that was causing inflammation in my hips – or that is where the inflammation showed up. After not eating eggs for 2 weeks my hip pain went away! Your medical doctor will not approve this test. You can order this test online yourself. Immufood.com is one such place. Remove these foods from #3 below.
2) Applied Kinesiology. I started going to an chiropractor who specialized in Applied Kinesiology. He was able to re-activate the ‘electrical system’ that energizes my muscles so that I could stay in alignment. Muscles also mobilize the lymphatic system which rids your body of toxins (read inflammation!!). This was a major turning point for me.
3) Anti-inflammatory diet. This is great as long as none of the foods discovered in #1 are included. eg. Eggs are probably ok on a general anti-inflammatory diet but not for me.
4) Low carb diet. Although I weeded out raw sugar in my diet back in my 20’s and mostly focused on whole grains, I have since cut out most obvious carbs – grains, most fruits esp juices, potatoes, legumes, sugared drinks etc. Protein and lots of veggies are the staples of my diet.
5) Good Fats. Yes, adding fat – counter-intuitive as the medical profession has long touted low-fat diets based on a very old and deficient study done in the early 1950’s and supported for political reasons. They were right about eliminating trans-fats, but you should add omega-3 fatty acids (in fish oils) and monounsaturated fats (such as olive, avocado and canola oils). Coconut oil has also been linked to reduction in inflammation.
6) Timed Eating or Intermittent Fasting. I’ve chosen to eat all my calories between the hours of 12 noon and 8pm. This is to allow my body 16 hours to process all the calories and come to a level of equilibrium. This is an important step to reducing your insulin resistance (leading to diabetes) and also helps your body fight inflammation.
7) Stay hydrated. I live in a desert so this is important but I’m not a sipper of water, I’m a guzzler. So at the very least, in the morning when I wake up before coffee, I pour 2 cups of water and guzzle it down. I try to do that at least one other time in the day.
8) Apple Cider Vinegar. I’ve added 1-2 T of ACV to my daily diet, sometimes with my drinks in #7. Unfiltered ACV ‘with the mother’ is the kind you need such as Braggs.
9) Turmeric & Ginger. Anti-inflammatory spices. Add to food or make a tea/drink from them. Golden Milk (powder you can buy) has these spices. If you make your own tea, it’s important to include black pepper and/or oil to help your body absorb the turmeric.
10) Exercise. Keep moving, especially stretches and core work. Yes, even when it makes you temporarily ache more. As my doctor said “That’s why there’s Advil”
11) De-stress. Stress adds toxins to your body that cause inflammation. Engage in activities that give you joy. Do arts and crafts. Exercise. Hang out with animals. Get a massage. Meditation is a great practice for de-stressing.
12) Other Anti-inflammatory substances. Yes, last I admit I’ve taken a mild med similar to ibuprofen. Sometimes meds can give our body the reprieve it needs to heal on its own. I’ll also add to this point, CBD, which is purported to both relieve pain and act as an anti-inflammatory. It works for a lot of people but it is one of the more expensive options. After taking a dose twice a day for a week, I’d say I’m feeling less achy.
The added benefit is that all of the above will also help keep your weight under control. If you’re under 60 year old you may actually lose weight! Excess weight is also a contributor to many diseases including inflammation! At this point in my life I’m happy to keep my weight steady.
I’ve added these practices over many years so it doesn’t have to be an all-or-nothing or an all-at-the-same-time kind of thing. I encourage you to start somewhere or add the next thing if you’ve already started. If you run across other practices that have helped you, I’d love to hear about them.
It’s a second half of life journey!
* https://www.health.harvard.edu/newsletter_article/Inflammation_A_unifying_theory_of_disease
