In a recent episode of his podcast, Dr. Michael Mosley delves into the critical topic of inflammation, a condition linked to various health issues. During the interview with Professor Janet Lord, an expert in immune cell biology from the Institute for Inflammation and Ageing at Birmingham University, Dr. Mosley sheds light on the potential dangers of unchecked inflammation and its association with chronic conditions such as heart disease, strokes, diabetes, Alzheimer's, and dementia.
Understanding Inflammation:
Dr. Mosley emphasizes that inflammation is the body's natural response to injury or infection. While this acute reaction is normal, chronic inflammation, which persists for decades, poses serious health risks. It can harm blood vessels, increase the likelihood of cardiovascular disease, and lead to insulin resistance, eventually resulting in diabetes.
Five Tips to Reduce Inflammation:
Professor Janet Lord provides five practical tips to combat inflammation, focusing on simple lifestyle changes:
Avoid Prolonged Sitting: Prof. Lord compares sitting to the risks of smoking, emphasizing the importance of breaking up long periods of sitting. Whether through setting a timer or standing during activities like watching TV, the goal is to avoid prolonged sitting, contributing positively to overall health.
Calorie Intake Reduction: Prof. Lord recommends reducing calorie intake by about 20 to 30%, either through dietary adjustments or periodic fasting. This approach, supported by research in various species, has shown not only increased lifespan but also a decrease in age-related diseases. Maintaining a healthy weight is crucial, as excess fat tissue worsens inflammation.
Regular Exercise: The advice is to stay physically active throughout life, challenging the notion that aging should equate to reduced physical activity. Prof. Lord cites a study linking step count to inflammation levels, suggesting that aiming for 10,000 steps a day can help minimize age-related inflammation.
Stress Reduction: Stress, in any form, triggers the release of cortisol, a hormone that, over time, weakens the immune system. Prof. Lord advises minimizing stress to support overall health, emphasizing that a suppressed immune system can lead to increased susceptibility to infections and other health issues.
Mediterranean Diet with a Twist: Prof. Lord promotes the Mediterranean diet, known for its richness in fruits, vegetables, fish, and low red meat. To enhance its benefits, she suggests adding berries and nuts four days a week. Research indicates that this modified diet can slow cognitive decline, showcasing the importance of omega-3 fatty acids in reducing inflammation.
Conclusion:
Dr. Mosley and Prof. Lord's insights provide a roadmap for individuals to proactively address inflammation through simple, sustainable lifestyle changes. From avoiding prolonged sitting to embracing a Mediterranean-inspired diet, these strategies offer a holistic approach to safeguarding long-term health. The podcast serves as a valuable resource for anyone seeking practical ways to combat inflammation and promote overall well-being.