Inflammation: it's a word that's become increasingly common in health discussions, and for good reason. As the precursor to many chronic diseases, understanding and managing inflammation is crucial, especially for those of us in the over 60s bracket. Our bodies may not bounce back as they once did, and chronic inflammation can exacerbate health issues we're already vigilant about.

But what exactly is inflammation? It's our body's natural defense mechanism against injury or infection. Picture it as the body's first responder, rushing to the scene to protect and heal. However, when inflammation becomes chronic, it can lead to a host of problems, including rheumatoid arthritis, lupus, Crohn's disease, and irritable bowel syndrome. Symptoms like fatigue, joint pain, and unexplained stomachaches can all be signs of this persistent inflammation.


If you're experiencing any of these symptoms, it's essential to consult with a doctor to evaluate your inflammatory markers and determine the best course of action. But alongside medical advice, there are lifestyle changes you can make to help reduce inflammation. Here are some expert-approved strategies to help you live a healthier, more comfortable life.


1. Drink Less Alcohol
Alcohol can stimulate pro-inflammatory molecules, exacerbating inflammation, especially if you have a chronic condition. A study in 'Alcohol: Clinical and Experimental Research' even linked the severity of hangovers to systemic inflammation. The NHS suggests limiting alcohol intake to no more than 14 units a week, spread across three days or more.


2. Cut Out Tobacco
Smoking is a well-documented cause of rheumatoid arthritis and other inflammatory conditions. It damages tissues, leading to inflammation. Quitting smoking can significantly improve your overall health and reduce inflammation.

3. Prioritize Sleep
Quality sleep is vital for our immune response. Sleep disturbances can trigger inflammatory responses, so aim for six to seven hours of uninterrupted sleep each night.

4. Reduce Stress
Stress can activate genes that trigger inflammation and disrupt sleep, appetite, and mindfulness. Finding ways to manage stress is crucial for reducing inflammation.


5. Get Moving
Exercise can decrease inflammation by releasing proteins that lower the inflammatory response. Low-impact activities like walking, swimming, or cycling are excellent options.

6. Watch Your Diet
Avoid high levels of sugar, salt, and processed foods, which can promote tissue damage and inflammation. Instead, focus on a diverse diet rich in whole foods.

7. Eat the Rainbow
A varied diet, including plenty of colorful fruits and vegetables, can benefit gut health, which is closely linked to immune health and inflammation. The Mediterranean diet, for example, is known for its anti-inflammatory properties.


Incorporating these simple lifestyle tweaks can make a significant difference in managing inflammation. It's about making small, sustainable changes that can lead to a healthier, more vibrant life. Remember, it's never too late to start taking better care of yourself.
We'd love to hear from you, our Seniors Discount Club members. Have you made any lifestyle changes that have helped reduce inflammation? Share your experiences in the comments below, and let's support each other on our journey to better health.