Inflammation is a basic defense mechanism of the body .
When an attack occurs (by an infection, a chemical product, cancer cells, allergens, etc.), the affected organ or area defends itself by becoming inflamed since substances and cells are more efficient by increasing blood flow in the region released neutralizing aggression.
The reaction can be immediate in rhinitis or take a few hours and helps the body to regain balance.
If the infection or aggression is not entirely stopped, the inflammation becomes chronic and persists at a minimal and imperceptible level (below the pain threshold), which health is undermining.
This silent inflammation paves the way for the appearance of chronic diseases typical of old age. It damages the arteries, accelerates brain aging, depresses the immune system, and favors the formation of cancerous tumors.
Diet and habits against inflammation
An inadequate diet, obesity, a sedentary lifestyle, tobacco, radiation, pollution, the abuse of certain medications, and stress favor this certification. Measuring markers of inflammation is essential in an anti-aging treatment to later give guidelines that counteract the process and strengthen the immune system.
The C-reactive protein level, the ratio between proinflammatory and anti-inflammatory eicosanoids, and the level of insulin and cortisol, among others, help the diagnosis.
As for diet, increasing the consumption of omega-3 fatty acids present in oily fish, walnuts, and flax oil, is one of the ways to combat inflammation.
At the same time, it is appropriate to moderate the consumption of foods rich in the arachidonic acid precursor of pro-inflammatory eicosanoids, such as red meat, egg yolk, or fried foods.
How to stop oxidative stress
Among the more than two hundred theories that attempt to explain why people age, one of the most accepted is that of oxidative stress, according to which the critical factor is the damage caused by free radicals in the body.
Free radicals are toxic waste produced by cells due to their regular operation. They are needed to some extent, but in excess accelerate aging and increase the risk of atherosclerosis, autoimmune diseases, cancer, Parkinson's, and Alzheimer's.
To counteract their presence, the body generates antioxidants. But not enough, and you need to get the rest through food.
A diet rich in fresh fruits and vegetables is the best way to feed the body's antioxidant system. The moderate physical exercise and the stress reduction Using a change in attitude and relaxation or meditation techniques can also help.
There is no way to see the degree of oxidative stress in a conventional blood test.
Antiaging medicine does measure the level of both oxidants and antioxidants, endogenous and exogenous, and can even establish which tissues an imbalance is affecting.
"A) Yes, we see what antioxidants each one needs, in what quantity, and for how long ," explains Dr. Julián Bayón from the Planas Clinic.
Vitamins A, C, and E, minerals such as selenium and zinc, and many other compounds are antioxidants. Such as lycopene from tomatoes, anthocyanins from blueberries, sulfur compounds from cabbage and garlic, etc.
In foods, antioxidants are found in their natural state. The body assimilates them better, but when it is not possible to compensate for the deficiencies in the diet, supplements can help.
"If you take antioxidants without knowing which ones you need, it will be a matter of luck whether you get it right," adds Bayón. "In any case, it will be better to take a complex of several antioxidants in small concentrations than taking just one in large quantities."
Eat less to live more
The portions that we serve have been growing in recent decades. Nevertheless, Numerous studies show that eating less lengthens life. Long-lived populations of the planet, such as those of the Caucasus and the Andes, consume almost a third fewer calories than a Western citizen.
Only a varied diet can ensure that all the nutrients required by the body are ingested. Eating less doesn't lengthen your life if you don't eat right. It can even shorten it.
Caloric restriction without malnutrition reduces oxidative stress and delays the physical and mental deterioration accompanying aging. It also prevents iron concentration , which usually leads to age and increases cardiovascular risk.
