Handbook Of Life
Image default
Healthy Eating

4 tasty breakfasts to reduce chronic inflammation and slow aging

Here, we discuss 4 tasty breakfasts ideas that could do double duty to reduce chronic inflammation and slow some of the signs or symptoms of aging.

I. Inflammation

What Is Inflammation?

Inflammation is a process by which your body’s white blood cells and the things they make protect you from infection from outside invaders, such as bacteria and viruses.

But in some diseases, like arthritis, your body’s defense system — your immune system — triggers inflammation when there are no invaders to fight off. In these autoimmune diseases, your immune system acts as if regular tissues are infected or somehow unusual, causing damage.

There are two types of inflammation:

Acute inflammation: The response to sudden body damage, such as cutting your finger. To heal the cut, your body sends inflammatory cells to the injury. These cells start the healing process.

Chronic inflammation: Your body continues sending inflammatory cells even when there is no outside danger. For example, in rheumatoid arthritis inflammatory cells and substances attack joint tissues leading to an inflammation that comes and goes and can cause severe damage to joints with pain and deformities.

What are the symptoms of acute and chronic inflammation?

Acute inflammation may cause:

Flushed skin at the site of the injury.
Pain or tenderness.

Chronic inflammation symptoms may be harder to spot than acute inflammation symptoms. Signs of chronic inflammation can include:

Abdominal pain.
Chest pain.
Fatigue. (example: systemic lupus)
Fever. (example: tuberculosis)
Joint pain or stiffness. (example: rheumatoid arthritis)
Mouth sores. (example: HIV infection)
Skin rash. (example: psoriasis)

What conditions are associated with chronic inflammation?

Chronic inflammation is involved in the disease process of many conditions, including:

Alzheimer’s disease.
Heart disease.
Rheumatoid arthritis (RA) and ankylosing spondylitis (AS).
Type 2 diabetes.

What are the most common causes of inflammation?

The most common reasons for chronic inflammation include:

Autoimmune disorders, such as lupus, where your body attacks healthy tissue.
Exposure to toxins, like pollution or industrial chemicals.
Untreated acute inflammation, such as from an infection or injury.

Some lifestyle factors also contribute to inflammation in the body. You may be more likely to develop chronic inflammation if you:

Drink alcohol in excess.
Have a high body mass index (BMI) that falls within the ranges for obesity, unless that is a result of being very muscular.
Exercise at your maximum intensity too frequently, or you don’t exercise enough.
Experience chronic stress.

Here, we discuss 4 tasty breakfast ideas that could do double duty to reduce chronic inflammation and slow some of the signs or symptoms of aging.

1. Yogurt Parfait

The yogurt section of the grocery store seems to be expanding with each passing day and thankfully still registers at less than about one dollar a cup. There may be a lot of flavors and types to pick from but sticking to a low-fat dairy or nondairy yogurt with at least six grams of protein per cup is the perfect foundation for an inflammation-fighting yogurt parfait.

Have some fun and pour your yogurt into a mason jar or other larger clear food vessel and add in alternating layers of walnuts (a source of anti-inflammatory good-for-you omega-3 polyunsaturated fatty acids), reduced sugar granola, and berries like blueberries or strawberries. Blueberries contain anthocyanin, while strawberries contain ellagic acid, which are both compounds that have been studied for their protective anti-inflammatory effects related to insulin resistance and cancer, respectively.

2. Avocado Toast

We can’t really talk about a terrific breakfast without mentioning avocado toast. Excitement may have slightly declined over the year for this tremendous breakfast idea, but its potential to fight inflammation and perhaps slow aging has not.

Top a sprouted grain bread slice with pieces of avocado, a slice of tomato, and top with hemp seeds to deliver extra oomph to this breakfast concept. Avocados, along with other healthy fats like olive oil, nuts, and seeds, seem to be connected to reduced inflammation, which could play a role in slowing aging.

3. Nut Butter Fruit Wrap

Hopefully, you always have a pack of whole grain tortillas hanging out in your fridge (if not, it’s a great habit to start—tortillas can grow up and be tacos, personal pizzas, pita chips, pinwheels, etc.), and now we get to use one towards a breakfast wrap.

Smother a thin layer of peanut butter or other nut butter onto a tortilla, then add slices of fruit (banana does great here as does cinnamon apples or pears) to harness “anti-aging” powers on your plate via whole grains, nuts, and fruit. The foods in this breakfast idea align well with the Mediterranean diet, which has been investigated for its contribution to protecting and delaying age-related cognitive decline associated with Alzheimer’s disease.

4. Smoothie

Start to think of your smoothies as a reservoir for all the produce near the end of their shelf life (but still within expiration date!) in your fridge. If your cauliflower is starting to show some brown edges, your spinach is beginning to wilt, and your blackberries are feeling a little mushy, throw them into a smoothie and you can make use of that nutrition and grocery bill.

An ideal smoothie includes a cup each of dairy or non-dairy milk, fruit, and vegetables, along with one serving of protein from protein powder or nuts/seeds. An incredible fruit to add to your smoothie which doesn’t receive nearly enough press are cranberries. Cranberries contain a flavonoid called quercetin that seems to exude anti-inflammatory effects, which can combat aging by controlling chronic disease risk.

Related posts

The #1 best food for your kidneys that you should know


The 5 healthy eating habits for your blood sugar, say Dietitians


What is the best leafy green vegetable for strong bones?


6 best fruits that are good for diabetics


What is the best food to eat everyday?


What is the most crucial eating habit for high cholesterol?