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Chronic inflammation can lead to serious health problems for seniors, including arthritis, diabetes, cancer, and heart disease. It can even lead to changes in the brain and has been strongly linked to cognitive decline.
According to the National Library of Medicine, chronic inflammation can lead to these symptoms:
· Body pain that seems to occur for no reason at all
· Extreme fatigue, even when you have had plenty of sleep
· Mood disorders, including depression and anxiety
· Losing weight or gaining weight without trying
· Frequent infections throughout the body
· Gastrointestinal issues, like constipation or diarrhea1
You can also detect inflammation through blood tests. If you are dealing with the ongoing symptoms listed above and there seems to be no clear illness or injury to explain them, you might have chronic inflammation.
By the way: If you are dealing with any of the symptoms here, it’s time to get to the doctor to get checked out. It’s also a very good idea to choose a fall alert to wear at all times. If something is just not right, you can press the panic button and get assistance right away.
Foods That Fight Inflammation
Though there are many foods that fight inflammation, some are considered the cream of the crop. Harvard Health says you should fill your plate with these foods:
· Tomatoes
· Olive oil
· Leafy greens, including spinach, collards, kale, and the like
· Nuts, such as walnuts or pecans
· Fatty fish, including tuna, sardines, and salmon
· Fruits of all kinds, especially berries
Studies have found that these foods in particular result in lower markers of inflammation in the body. Some of them, such as the fruits and leafy greens, are high in polyphenols and antioxidants, both of which are believed to reduce inflammation.2
These foods make up the basis of the Mediterranean diet. Following this diet can reduce inflammation and lead to many other health benefits. The recipes here can get you started!
A Note on Safety
As you embark on a new diet, keep in mind that your body will need some time to adjust to the good effects of the anti-inflammatory diet.
Changing your diet can initially lead to a few symptoms that don’t make sense, such as dizziness or weakness. That’s simply because your body is adjusting. But that can also lead to a higher risk of falls and other household accidents.
Stay safe during this important time by using an emergency alert system that can get help to you right away if you need it. If you begin to feel faint, dizzy, or otherwise not quite right, don’t hesitate to press the button for fast help.
Anti-Inflammatory Recipes
These recipes utilize the list of best anti-inflammatory foods and they are absolutely delicious. Some of these, such as the recipe for roasted tomato soup, make enough for leftovers. Others, like the spinach salad, are just right for two. Don’t hesitate to adjust the recipes to reflect whether you want leftovers or not!
Roasted Tomato Soup
When you roast tomatoes, the high heat brings out complex flavors you would never taste otherwise. This versatile recipe allows for plenty of changes – you can swirl in some grated Parmesan or dash in red pepper flakes for heat.
· 3 pounds fresh tomatoes (heirloom tomatoes if you can find them)
· 1 yellow onion
· 4 cloves garlic
· 2 tbsps. olive oil
· ½ tsp. dried basil
· 2 cups low-sodium vegetable broth
· Salt and pepper to taste
Preheat the oven to 400 degrees Fahrenheit.
Cut the tomatoes and onions into wedges. Peel the garlic. Place the tomatoes, onions, and garlic on a sheet pan and drizzle with the olive oil. Toss to coat the vegetables well.
Roast the veggies in the oven for 30 minutes. Then watch them every five minutes or so to ensure they don’t burn. They should be soft yet slightly browned on the edges.
Transfer the veggies into a blender, along with any juices from the pan. Let them cool for a few minutes and then puree them to the desired consistency for soup.
Pour the veggies into the soup pot. Add the basil and vegetable broth. Heat the soup to a simmer and then stir occasionally, simmering for 10 minutes. Add salt and pepper to taste and serve hot.
Olive Oil Dip
Healthline touts the benefits of olive oil – and there are many. In addition to being an anti-inflammatory, olive oil has healthy fats, antioxidants, and protective properties against heart disease and stroke. Contrary to popular belief, olive oil isn’t linked to obesity – in fact, it’s often found in diets meant to help you lose weight.3
Put whatever seasonings you like in this dip! Keep in mind that the capers aren’t a truly necessary ingredient, so if you don’t like them, this dip tastes just as delicious without them.
· 2 garlic cloves
· 2 tbsps. capers, drained well
· ½ tsp. dried oregano
· 1 tsp. dried rosemary
· 1 tsp. dried thyme
· 3 tbsps. grated Parmesan cheese
· Pinch of crushed red pepper flakes
· ½ cup extra-virgin olive oil
Mince the garlic and capers well. Add to a bowl with the seasonings and cheese. Blend it all together with a fork until smooth. Add half of the olive oil and blend.
Place the mixture on a rimmed plate and pour the rest of the olive oil over the top. Serve with cubes of bread, pita wedges, or whatever else you prefer for dipping.
Spinach Salad
This salad offers spinach, nuts, and plenty of tomatoes, all of which serve your body as anti-inflammatories.
· 4 cups fresh baby spinach
· 2 cups grape tomatoes
· ¼ cup pecans or walnuts
· 1 15-ounce can chickpeas, rinsed and drained well
· ½ cup chopped fresh parsley
· 2 green onions
For the dressing:
· ¼ cup olive oil
· 3 tbsps. lemon juice
· ¼ tsp. garlic powder
· ¼ tsp. pepper
· Dash of hot pepper sauce (optional)
Halve the grape tomatoes. In a large bowl, toss the spinach, nuts, tomatoes, chickpeas, parsley, and green onions.
Whisk together the dressing and immediately toss with the salad. Serve right away.
Baked Salmon with Pecans
Salmon, mackerel and tuna are staples of the Mediterranean diet. These fish bring healthy fats and Omega-3s, which are known for reducing inflammation and improving heart health.
· 3 tbsps. stone-ground mustard
· 2 tbsps. olive oil
· 4 tsps. honey
· ½ cup panko bread crumbs
· ½ cup pecans, finely chopped
· 3 tsps. fresh parsley, chopped
· Two 6-ounce salmon filets
· Lemon wedges
Preheat oven to 400 degrees Fahrenheit.
In a small bowl, mix the mustard, olive oil, and honey. In another bowl, mix the panko, pecans, and parsley.
Place each filet on a sheet pan lined with parchment paper. Brush each filet with the honey-mustard mixture, then carefully sprinkle the panko mixture onto each filet, keeping it on top of the fish.
Bake the fish for 10 minutes for every inch of thickness, or until the salmon flakes when tested with a fork. Serve the lemon wedges alongside the fish.
Fresh Fruit Salad
Fruit of all kinds in this layered salad make it a gorgeous presentation, especially if you use a glass bowl to show off your creation. Once you choose to dig in, don’t hesitate to stir the salad up to get the dressing all over the fruit (it will settle to the bottom as it rests in the refrigerator).
Keep the nuts crispy and fresh by sprinkling them onto the salad right before serving.
· 1 cup fresh pineapple, cut into cubes
· 1 cup strawberries, hulled and sliced
· 1 kiwi, peeled and sliced
· 1 banana, sliced into rounds
· 1 orange, peeled and sectioned
· ½ cup seedless grapes, cut in half
· ½ cup chopped walnuts
For the sauce:
· ½ cup fresh orange juice
· ¼ cup fresh lemon juice
· ¼ cup packed brown sugar
· ½ tsp. grated orange zest
· ½ tsp. grated lemon zest
· ½ tsp. vanilla extract
To make the sauce, bring the orange juice, lemon juice, brown sugar, and zests to a boil in a small saucepan. Reduce the heat and simmer the mixture until slightly thickened, which should take about five minutes. Remove it from the heat, stir in the vanilla extract, and set it aside to cool.
As that is cooling, assemble the fruit in a large bowl. Layer the fruit: pineapple, strawberries, kiwi, banana, oranges, and grapes. Poor the cooled sauce over the fruit, slowly and evenly. Refrigerate for at least three hours. Sprinkle the walnuts on top just before serving.
Foods to Avoid
Just as there are foods that can reduce inflammation, there are also those that can make it much worse. Avoid these foods as much as you can. If you do have them, make it a very occasional treat.
· White bread, pastries, and other refined carbohydrates
· Fried foods, such as French fries or fried chicken
· Beverages sweetened with sugar
· Red meat, such as burgers and steaks
· Processed meats, including lunch meat, hot dogs and sausage
· Lard, margarine, and shortening
· Sugar
These foods have all been linked to chronic disease, including type 2 diabetes and heart disease. It’s no coincidence that they are also linked to excess inflammation in the body.
By changing your diet and eating healthier foods, your body will thank you. You’ll start to feel better as the chronic inflammation begins to subside. Why not keep the trend going by doing other good things that promote senior health and wellness?
Make a point of getting enough sleep, socializing with friends and family, and reducing stress as much as possible. Medical alert systems for seniors can help. The peace of mind you get from knowing that help is literally at your fingertips can free you up to fully enjoy your golden years. It’s never too late to start doing healthy things for yourself!
