Inflammation is actually a product of our immune system, and is our body’s natural protective response to injury, dangerous bacteria, viruses, or toxins. Normally, it is part of a healthy immune response to prevent dangerous invaders from taking over our bodies. We don’t always notice this type of inflammation like we do when we are hurt or injured and there is redness, pain, or swelling. It often goes unnoticeable for a long time, and is sometimes referred to as “silent inflammation”.
When our immune system is triggered, it creates an inflammatory response to protect the body from further damage or from an invader. This inflammatory response ends up damaging our own cells in the process. Many of the foods, additives and chemicals in our daily environment are substances that turn on our body’s defenses. Over time, chronic inflammation can lead to breakdown of collagen, destruction of the joints, blood vessels, digestive system, brain and nerve tissue and other organ systems, premature aging, disease and ultimately, death.
When our immune system is triggered, it creates an inflammatory response to protect the body from further damage or from an invader. This inflammatory response ends up damaging our own cells in the process. Many of the foods, additives and chemicals in our daily environment are substances that turn on our body’s defenses. Over time, chronic inflammation can lead to breakdown of collagen, destruction of the joints, blood vessels, digestive system, brain and nerve tissue and other organ systems, premature aging, disease and ultimately, death.
“Inflammatory factors predict virtually all bad outcomes in humans. It predicts heart attacks, heart failure, diabetes, becoming fragile in old age, cognitive function decline, and even cancer...”
-Russell Tracy, Professor of Pathology and Biochemistry
Inflammation can be a very subtle process—one that you may not even be aware of. Often low-level inflammation in our bodies is nothing like the raging infection, high fever or allergic reaction that you can’t help but notice. Most chronic inflammation appears to be silent, but as inflammation in various parts of the body increases over time, damage begins to accumulate and our whole body ages and breaks down.
The good news is that aging doesn't have be accompanied by inflammation, meaning that many of us can live a long and happy life without chronic disease. Reducing inflammation, before it ages you faster and causes disease, is key and can be largely controlled with the right diet.
The good news is that aging doesn't have be accompanied by inflammation, meaning that many of us can live a long and happy life without chronic disease. Reducing inflammation, before it ages you faster and causes disease, is key and can be largely controlled with the right diet.
Fats and Inflammation
Our bodies NEED fats to build hormones, keep our cell membranes flexible, insulate our bodies, provide a clean and stable source of energy, make our skin soft and supple, and protect our nervous system. But it needs the RIGHT fats. Unhealthy polyunsaturated oils like safflower, cottonseed, sunflower, corn, peanut and soy, are primarily made up of omega-6 fatty acids. In modern society, our diets now have an overabundance of omega 6 fats, which creates an unhealthy imbalance between omega-3 fatty acids and omega-6 fatty acids.. Without enough omega 3 fatty acids to balance the ratio with omega 6 fats, the body turns the omega 6 fats into excess arachidonic acid, which is highly inflammatory to the cells in our body.
The proper balance of omega 6 fats to omega 3 fats is about 1:1. Unfortunately, most diets (heavy in grains, vegetable oils and grain-fed meat) are out of balance with regard to omega 6 and omega 3 fats. A typical standard diet often has a ratio of about 15:1, (omega 6’s to omega 3’s), and a diet this heavy in omega 6 fats increases inflammation in the body.
Unnatural fats and hydrogenated fats, like trans fats, create free radicals that damage healthy cells and trigger inflammation. Trans fats are made by processing oils to extreme high heat and pressure --to a point where there is a change in its chemical structure making the oil more oxidized and more inflammatory. Then extra hydrogen atoms are added to make it more stable for food preservation. If that’s not enough, industrial solvents such as hexane are used to extract the last amounts of oil from the soybean or cottonseed, which adds to the inflammatory characteristics of the oil.
These unhealthy trans fats compete with omega-3 fats in our cell membrane (which is made up of fatty acids). When the cell membrane is made up primarily of omega 6 fats and trans fats, the membrane actually becomes less resilient and brittle, and reduces its ability to function properly and absorb nutrients. It eventually weakens and dies.
Both trans fats and excess omega-6 fats encourage the storage of body fat, especially in the abdomen. Excess belly fat, which can be measured as a waist size of 35 inches or more for a woman and 40 inches or more for a man, means higher levels of inflammation, since abdominal fat produces inflammatory chemicals in the body. A diet heavy in omega 6 fatty acids actually increases wrinkling and aging of the skin as well leading to more cancerous changes from exposure to the sun.
The proper balance of omega 6 fats to omega 3 fats is about 1:1. Unfortunately, most diets (heavy in grains, vegetable oils and grain-fed meat) are out of balance with regard to omega 6 and omega 3 fats. A typical standard diet often has a ratio of about 15:1, (omega 6’s to omega 3’s), and a diet this heavy in omega 6 fats increases inflammation in the body.
Unnatural fats and hydrogenated fats, like trans fats, create free radicals that damage healthy cells and trigger inflammation. Trans fats are made by processing oils to extreme high heat and pressure --to a point where there is a change in its chemical structure making the oil more oxidized and more inflammatory. Then extra hydrogen atoms are added to make it more stable for food preservation. If that’s not enough, industrial solvents such as hexane are used to extract the last amounts of oil from the soybean or cottonseed, which adds to the inflammatory characteristics of the oil.
These unhealthy trans fats compete with omega-3 fats in our cell membrane (which is made up of fatty acids). When the cell membrane is made up primarily of omega 6 fats and trans fats, the membrane actually becomes less resilient and brittle, and reduces its ability to function properly and absorb nutrients. It eventually weakens and dies.
Both trans fats and excess omega-6 fats encourage the storage of body fat, especially in the abdomen. Excess belly fat, which can be measured as a waist size of 35 inches or more for a woman and 40 inches or more for a man, means higher levels of inflammation, since abdominal fat produces inflammatory chemicals in the body. A diet heavy in omega 6 fatty acids actually increases wrinkling and aging of the skin as well leading to more cancerous changes from exposure to the sun.
Fats Can Speed Up or Slow Down the Aging Process
Recent scientific research shows omega 3 fats can actually slow down the rate at which telomeres on chromosomes shorten. The more your telomeres shorten, the more you age. The latest study conducted by scientists at Ohio State University (2012) on omega 3’s and their effect on telomeres appeared in the Journal of the American Medical Association (JAMA).
The study showed that those that had the highest levels of omega 3 fatty acids also had the slowest rates of telomere shortening over five years. And the patients with the lowest levels of omega 3’s had fastest rate of telomere shortening. What’s more, taking omega 3 supplements actually lengthened the telomeres in the participants’ DNA.
Whaaaat?!
In other words, those with the highest levels of omega 3 fats aged much more slowly. Supplementing with omega 3 fatty acids also was also found to reduce the oxidative stress from free radicals—which is another reason for accelerated aging. And omega 3 fatty acids also lowered inflammation in this same study group.
The study showed that those that had the highest levels of omega 3 fatty acids also had the slowest rates of telomere shortening over five years. And the patients with the lowest levels of omega 3’s had fastest rate of telomere shortening. What’s more, taking omega 3 supplements actually lengthened the telomeres in the participants’ DNA.
Whaaaat?!
In other words, those with the highest levels of omega 3 fats aged much more slowly. Supplementing with omega 3 fatty acids also was also found to reduce the oxidative stress from free radicals—which is another reason for accelerated aging. And omega 3 fatty acids also lowered inflammation in this same study group.
How to Reduce Inflammation and Slow Down the Aging Process
If you are looking to slow down the aging process, look and feel younger, prevent age-related diseases, and reduce wrinkles, you need to reduce widespread inflammation in your body. Anti-inflammatory diets, such as the Ketogenic diet, consists of eating a high ratio of healthy fats, particularly Omega-3's found in fatty fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines), nuts and seeds (such as flaxseed, chia seeds, and walnuts), and avocados. Research studies have shown that Omega-3 fatty acids, which are abundant in the the Ketogenic diet, can actually slow down or even "regrow" our telomeres! This means that it is totally possible to reverse the aging process!
As you already know, inflammation and oxidation are key to the beginnings of many chronic health conditions and is thought to be one of the reasons for advanced aging. Obviously anything that reduces inflammation has anti-aging benefits as well. Omega 3 fatty acids have a very long list of health benefits including: preventing heart disease, protecting the immune system, helping weight loss, keeping skin smooth and preventing wrinkles, improving mental health, preventing cancer, and fighting overall inflammation.
As you already know, inflammation and oxidation are key to the beginnings of many chronic health conditions and is thought to be one of the reasons for advanced aging. Obviously anything that reduces inflammation has anti-aging benefits as well. Omega 3 fatty acids have a very long list of health benefits including: preventing heart disease, protecting the immune system, helping weight loss, keeping skin smooth and preventing wrinkles, improving mental health, preventing cancer, and fighting overall inflammation.
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