"If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health." - Hippocrates, the famous ancient Greek physician

I

We often think of aging as an inevitable result of the passage of time, but scientists have discovered that behind these appearances lurks a behind - the - scenes driver of accelerated aging - chronic inflammation.

A study published in the journal Nature Aging provided key clues on how inflammation gives rise to aging.

The study, conducted by the Desai team at the University of Virginia in the United States, found that the mitochondria of macrophages (a type of immune cell) gradually lose their ability to take up calcium ions as we age. The decline in this calcium signaling function triggers chronic activation of the immune system.

Since the mitochondria cannot effectively "store" calcium ions, the intracellular calcium signals become overly active, continuously activating the inflammatory pathway NF - κB.

The researchers vividly described this series of changes as "mitochondrial calcium signaling disorder → chronic activation of the immune system → inflammatory aging."

This molecular malfunction located inside macrophages is regarded as the "spark" driving the body's chronic inflammation.

II

Chronic inflammation is like a blunt knife, eroding various body systems over time.

First, in the brain, inflammatory factors can cross the blood - brain barrier, triggering neuroinflammation. In the long term, this leads to neuronal damage and accelerates brain degeneration.

Research shows that an increase in chronic inflammation levels raises the risk of neurodegenerative diseases such as Alzheimer's disease. The cognitive decline of many elderly people is related to the persistent low - grade inflammation in their bodies.

Second, in tissues such as muscles, chronic inflammation interferes with tissue regeneration and promotes muscle loss.

An increase in the level of the inflammatory marker interleukin - 6 (IL - 6) is directly related to weakened muscle strength. A study found that elderly people with excessively high IL - 6 levels are more likely to experience muscle weakness and a decrease in grip strength.

That is to say, long - term inflammation leads to common aging manifestations such as decreased physical fitness and weakness.

Finally, chronic inflammation also disrupts metabolic balance. Inflammatory mediators can induce insulin resistance, gradually promoting metabolic disorders such as type 2 diabetes. At the same time, inflammation promotes atherosclerosis and increases the risk of cardiovascular diseases.

In other words, persistent low - grade inflammation not only harms the brain and muscles but also quietly erodes our metabolic health and even increases the risk of cancer.

III

Scientific research has clearly indicated that by actively adjusting our lifestyle, we are fully capable of regulating the body's inflammation level, delaying aging, and embracing longer - lasting health.

This requires a multi - dimensional and systematic strategy:

1. Diet: Build an anti - inflammatory "firewall"

"You are what you eat." This statement is particularly appropriate in the anti - inflammatory field.

a. Embrace anti - inflammatory foods

Consume a large amount of fruits and vegetables of various colors, especially dark green leafy vegetables (spinach, kale), cruciferous vegetables (broccoli, cabbage), and berries (blueberries, strawberries, cherries). They are rich in vitamins, minerals, dietary fiber, and powerful antioxidant and anti - inflammatory phytochemicals (such as anthocyanins and lutein).

Choose foods rich in Omega - 3 fatty acids, such as deep - sea fish (salmon, sardines, 2 - 3 times a week), flaxseeds, chia seeds, and walnuts. At the same time, use extra - virgin olive oil as the main cooking oil, which is rich in monounsaturated fats and polyphenols.

Replace refined rice and flour with brown rice, oats, quinoa, and whole - wheat bread, and eat more legumes, which provide abundant fiber and plant - based protein.

Make good use of natural anti - inflammatory "seasonings" such as turmeric (rich in curcumin), ginger, garlic, onions, rosemary, and cinnamon.

Adequate magnesium intake helps reduce inflammatory markers. Green leafy vegetables, nuts, seeds, and whole grains are good sources of magnesium.

b. Stay away from "pro - inflammatory" foods

Strictly limit sugary drinks, desserts, white bread, white rice, etc., as they can cause sharp blood sugar fluctuations and induce inflammation.

Avoid trans fats (commonly found in fried and processed snacks), limit excessive saturated fats (fatty meat, full - fat dairy products), and vegetable oils rich in Omega - 6 (such as corn oil and soybean oil, pay attention to the balance with Omega - 3).

Eat less processed meats such as sausages and bacon and overly processed snacks. Consume red meat in moderation and choose lean meat first.

c. Cooking methods also matter

Try to avoid high - temperature and dry - heat cooking methods such as frying, grilling, and over - baking, as these methods produce a large number of pro - inflammatory advanced glycation end - products (AGEs). Opt for milder methods such as steaming, boiling, stewing, and gentle stir - frying.

d. Take care of the gut microbiota

Gut health is the foundation of systemic anti - inflammation. Consume more dietary fiber (prebiotics) and an appropriate amount of fermented foods (yogurt, kefir, pickles, etc., rich in probiotics), which helps maintain the balance of the gut microbiota and reduces "leaky gut" and related inflammation.

2. Exercise: A flowing "fire extinguisher"

Regular exercise is another powerful weapon against inflammation.

a. How exercise fights inflammation

During exercise, muscles release a variety of beneficial "myokines" (such as anti - inflammatory IL - 10 and BDNF, which promotes brain health), which can regulate the immune response and reduce the body's inflammation level.

Exercise also helps reduce pro - inflammatory visceral fat.

b. Choose your exercise

Both aerobic exercise (brisk walking, swimming, cycling, etc., at least 150 minutes of moderate - intensity exercise per week) and strength training (weightlifting, push - ups, etc., 2 - 3 times a week) have significant anti - inflammatory effects.

Research shows that combining the two may bring more comprehensive benefits.

High - intensity interval training (HIIT) is also an effective option, but pay attention to the intensity and recovery.

c. Balance and recovery

Exercise is not the more intense the better. Overtraining or lack of rest may actually exacerbate inflammation. Ensure sufficient recovery time and listen to your body's signals.

3. Sleep: The body's "repair workshop"

a. Sleep and inflammation

Long - term sleep deprivation (less than 7 hours) increases the body's inflammatory markers (such as CRP and IL - 6) and damages immune function, forming a vicious cycle of "sleep deprivation - increased inflammation."

b. Sleep advice

Adults should aim for 7 - 9 hours of high - quality sleep per night. Establish a regular schedule, relax before bedtime, and create a dark, quiet, and cool sleep environment.

4. Stress management: Calm the "inner fire"

a. Stress and inflammation

Chronic psychological stress continuously activates the stress response system (HPA axis), leading to an imbalance of hormones such as cortisol and directly promoting inflammation.

Stress can also indirectly exacerbate inflammation by affecting the gut microbiota.

b. Stress - reduction methods

Practice relaxation techniques such as mindfulness, meditation, deep breathing, yoga, and tai chi. Maintain social connections, cultivate hobbies, and seek professional help.

5. Other key habits

a. Maintain a healthy weight

Obesity, especially abdominal fat accumulation, is an important source of chronic inflammation. Controlling weight through a healthy diet and exercise is crucial.

b. Quit smoking and limit alcohol

Smoking (including second - hand smoke) is a strong pro - inflammatory factor. Excessive alcohol consumption can also damage the liver, disrupt the gut microbiota, and exacerbate inflammation.

c. Reduce environmental exposure

Try to reduce exposure to environmental inflammatory sources such as air pollutants (such as PM2.5), harmful chemicals (such as certain plastic products, pesticides, and irritating cleaners), and mold.

d. Manage chronic infections

Chronic infection sources such as Helicobacter pylori infection and periodontal disease should also be properly treated under the guidance of a doctor.

6. Supplements: A bonus (requires professional guidance)

On the basis of a healthy lifestyle, certain supplements may provide additional support, but they can never replace the former. Be sure to use them under the guidance of a doctor or a nutritionist.

a. Options with strong evidence

Omega - 3 fish oil, curcumin (turmeric extract), vitamin D (if deficient), probiotics, etc., have shown anti - inflammatory potential in specific situations.

b. Emerging options

Coenzyme Q10 (to boost mitochondrial vitality), resveratrol, quercetin, green tea extract, etc., are also under research.

NAD+ precursors (such as NMN) as anti - aging supplements are also related to improving cell metabolism and inflammation.

(The above is for reference only. Please follow the doctor's advice.)

Finally

The week before last, a friend told me that his goal was to live to be 150 years old.

At first, I didn't take it seriously. Later, I thought that living longer, at least longer than the people you dislike, is actually not bad.

Longevity is not simply dependent on genes or luck but is the result of multiple factors.

There is an old lady in Canada named Romans who is already 113 years old this year. What is her secret to longevity?

She said it was gratitude, curiosity, and always moving forward.

Romans believes that "the secret to living a long life is simple, which is to stay curious about the world."

Her advice to the younger generation is: Don't hold grudges. Learning is the first step to understanding the world.

"Learn, learn, and learn again. Continuously increase your knowledge. The knowledge in your mind is something that others can never take away from you."

Whether it is the "nurturing according to the natural trend" emphasized in Eastern classics or the "moderation + balance" advocated by Western sages, they all point to a core path:

Ensure physical and mental harmony through self - discipline and face life and the passage of time with a rational and optimistic attitude.

As Shakespeare said:

"A light heart lives long."