Curcumin, the main bioactive constituent in the spice curcumin, is
also supported by a large body of research proving its effectiveness as
an anti-inflammatory nutraceutical. Its powerful anti-inflammatory
actions appear to be related to its ability to inhibit the activity
of nuclear factor kappa B (NF-ĸB), a “master regulator of the
inflammatory process.” In addition to its powerful anti-inflammatory
actions, curcumin is also an antioxidant, protecting cells from
oxidative damage (another driving force behind the aging process)
and enhancing our bodies’ own antioxidant defenses.
Polyphenols are a large group of phytochemicals found in
fruits, vegetables, and other plant foods that reduce inflammation
and oxidative damage; the consumption of polyphenols has been
linked to a reduced risk of a number of chronic inflammatory-related
diseases (one of the reasons it’s so important to eat lots of vegetables
and fruit). In addition to their anti-inflammatory and antioxidant
properties, some polyphenols have been identified as “senolytic
agents,” a class of molecules that can selectively induce death in
senescent cells, helping to reduce immunosenescence. Resveratrol
and quercetin are two such polyphenols (curcumin is another one).
Resveratrol and quercetin have also been shown to counteract the
inflammation produced by senescent cells and support a healthy
immune response.
Improve gut health. Another change that comes with age is a change
in our gut bacteria, with a decline in diversity and a shift to more
inflammatory bacteria, which is associated with poor health in older
people. Because 70 to 80 percent of our immune cells are located in
our guts, it is critically important to support a healthy balance of gut
bacteria, especially as we grow older. One simple way to do this is eat
more fiber, found in, you guessed it, fruit and vegetables. Fiber acts
as food for healthy bacteria and can improve overall gut health. To fill
in the so-called “fiber gap,” consider supplementing with pre-biotics,
such as chia seeds, psyllium, FOS, and inulin, which also serve as
food for good bacteria and will help them thrive and proliferate.
One of the beneficial bacterial groups that older folks commonly
see a reduction in is Bifidobacteria, including B. lactis, B. bifidum,
and B. breve. Supplementing with a probiotic that contains these
bacteria can increase levels in older people, as well as improve
immune function. One animal study even found that B. bifidum
has anti-senescent effects. Another common group of bacteria
is Lactobacillus, including L. rhamnosus, L. casei, and L. plantarum,
is known to have immunomodulating effects, and supplementation
with these has been found to improve immune function in
older people. These strains are commonly found in most
probiotic supplements.
Immunosenescence is a hallmark of aging and age-related
decline, but aging is a pliable thing, greatly influenced by diet
and lifestyle. The good news is that the very things that support
overall health—a healthy diet rich in vegetables, regular exercise,
and targeted supplements—are the same things that can combat
immunosenescence, ensuring that you have a long and vibrant
healthspan to look forward to.
For references, email
[email protected]
Natural Grocers® | 13
