1 00:00:09,680 --> 00:00:13,080 Speaker 1: Hey, everybody, welcome to another edition of Wisdom Wednesdays and 2 00:00:13,200 --> 00:00:16,720 Speaker 1: our series on the Hallmarks of aging. Today, we are 3 00:00:16,760 --> 00:00:19,239 Speaker 1: going to go through episode eight and we're going to 4 00:00:19,320 --> 00:00:24,959 Speaker 1: dive deeper into chronic inflammation. This is a persistent, low 5 00:00:25,040 --> 00:00:30,320 Speaker 1: grade inflammatory states that contributes to various age related diseases, 6 00:00:30,880 --> 00:00:38,320 Speaker 1: and the list is pretty shocking. Basically, cardiovascular diseases like athrosclerosis, 7 00:00:38,680 --> 00:00:44,519 Speaker 1: heart failure, stroke, a bunch of diabetic complications like chronic 8 00:00:44,600 --> 00:00:49,839 Speaker 1: renal failure. Diabetes itself is partly inflammatory. Then we have 9 00:00:49,960 --> 00:00:55,120 Speaker 1: chronic inflammatory disorders like editable bald disease, psoriasis and things 10 00:00:55,200 --> 00:00:58,880 Speaker 1: like that. We have bone, muscular and skeletal diseases that 11 00:00:58,960 --> 00:01:04,560 Speaker 1: have a large inflammatory components, such as osteoporosis, osteoarthritis, muscular dystrophy. 12 00:01:05,040 --> 00:01:07,319 Speaker 1: We then have a range of cancers that are known 13 00:01:07,319 --> 00:01:10,840 Speaker 1: to be anti inflammatory, such as lung, kidney, gastric, colon, 14 00:01:11,240 --> 00:01:16,080 Speaker 1: pancreatic and lymphoma cancers. And then we have metabolic disorders 15 00:01:16,120 --> 00:01:19,800 Speaker 1: such as fatty liver disease, heart disease. I did talk 16 00:01:19,840 --> 00:01:22,920 Speaker 1: about type two diabetes, but also chronic kidney disease and 17 00:01:22,959 --> 00:01:27,000 Speaker 1: sleep apnea all have an inflammatory component and then there 18 00:01:27,000 --> 00:01:30,479 Speaker 1: are neurological disorders such as Alzheimer's disease and other forms 19 00:01:30,480 --> 00:01:35,240 Speaker 1: of dementia and Parkinson's disease as well as AIS. So 20 00:01:35,440 --> 00:01:39,120 Speaker 1: as you can see, the list of chronic diseases that 21 00:01:39,200 --> 00:01:43,920 Speaker 1: are driven by a chronic inflammatory state is pretty shocking. 22 00:01:44,000 --> 00:01:49,840 Speaker 1: And understanding the underlying mechanisms and then implementing effective lifestyle 23 00:01:49,920 --> 00:01:55,600 Speaker 1: interventions we know from the research can significantly mitigate chronic inflammation. 24 00:01:55,720 --> 00:01:59,680 Speaker 1: So let's explore some of these strategies so before just 25 00:01:59,680 --> 00:02:02,400 Speaker 1: to go a little bit deeper into it. So, chronic 26 00:02:02,520 --> 00:02:09,320 Speaker 1: inflammation is this prolonged systemic inflammation that silently damages ourselves 27 00:02:09,320 --> 00:02:10,280 Speaker 1: and our tissues and. 28 00:02:10,240 --> 00:02:11,799 Speaker 2: Our organs over time. 29 00:02:12,320 --> 00:02:17,720 Speaker 1: So unlike acute inflammation, which is short term protective response 30 00:02:17,840 --> 00:02:23,800 Speaker 1: to injury or infection or even from doing physical training, 31 00:02:23,880 --> 00:02:30,440 Speaker 1: when you particularly doing resistance training or long duration aerobic 32 00:02:30,480 --> 00:02:34,720 Speaker 1: stuff runs those sorts of things, you get inflammation, but 33 00:02:34,919 --> 00:02:40,040 Speaker 1: that then triggers the remodeling of our muscle helps us 34 00:02:40,040 --> 00:02:44,960 Speaker 1: become bigger, faster, stronger. So this acute inflammation is really 35 00:02:45,000 --> 00:02:49,480 Speaker 1: really important. It's when that acute inflammation turns chronic and 36 00:02:49,560 --> 00:02:52,920 Speaker 1: it persists that it then contributes to the development of 37 00:02:52,960 --> 00:02:55,560 Speaker 1: all of those diseases that I talked about, and we 38 00:02:55,639 --> 00:03:00,000 Speaker 1: know that factors such as poor diet, physical inactivity, stress, 39 00:03:00,320 --> 00:03:04,880 Speaker 1: and exposure to environmental toxins and now the research on 40 00:03:05,040 --> 00:03:09,200 Speaker 1: micro and nanoplastic exposure, all of this contributes to a 41 00:03:09,280 --> 00:03:13,880 Speaker 1: persistent inflammatory state. So let's talk about what we can 42 00:03:13,919 --> 00:03:18,400 Speaker 1: do again. First, cab off, the rank is exercise, and 43 00:03:18,440 --> 00:03:21,960 Speaker 1: we know that engaging in regular physical activity is one 44 00:03:22,040 --> 00:03:27,760 Speaker 1: of the most effective strategies to combat chronic inflammation full stop. 45 00:03:28,200 --> 00:03:31,600 Speaker 1: We know that when people are sedentary it drives in 46 00:03:31,680 --> 00:03:40,400 Speaker 1: inflammatory state, but during exercise, our contracting skeletal muscle releases cytokins. 47 00:03:40,440 --> 00:03:44,040 Speaker 1: These are messenger molecules known as myokinds. Now, if you're 48 00:03:44,080 --> 00:03:46,520 Speaker 1: a regular listener to this podcast, you've heard me talk 49 00:03:46,560 --> 00:03:51,600 Speaker 1: about myokinds before. I call them magical myokinds. And amongst 50 00:03:51,600 --> 00:03:54,840 Speaker 1: a whole hepe of stuff that they do, one of 51 00:03:54,840 --> 00:03:58,000 Speaker 1: the things they do is they exert anti inflammatory effects 52 00:03:58,360 --> 00:04:03,240 Speaker 1: both locally within them muscle and systemically throughout the body. 53 00:04:03,280 --> 00:04:06,240 Speaker 1: This is for me, one of the big frontiers in 54 00:04:06,280 --> 00:04:10,760 Speaker 1: medicine is understanding now that myokines get outside of our 55 00:04:10,840 --> 00:04:15,160 Speaker 1: muscles and they have signaling effects on all of our organs. 56 00:04:15,760 --> 00:04:19,960 Speaker 1: And one of the key functions of maokines is that 57 00:04:20,000 --> 00:04:23,760 Speaker 1: they're anti inflammatory. So there are two particular marakins that 58 00:04:23,800 --> 00:04:24,680 Speaker 1: have been identified. 59 00:04:25,040 --> 00:04:26,520 Speaker 2: One is interlooking six. 60 00:04:27,160 --> 00:04:28,359 Speaker 1: Some of you, if you've got a bit of a 61 00:04:28,400 --> 00:04:31,480 Speaker 1: medical background, may have heard of Interlooking six as a 62 00:04:31,600 --> 00:04:37,000 Speaker 1: pro inflammatory cidokine, and it is. However, it also functions 63 00:04:37,080 --> 00:04:41,839 Speaker 1: as a miokine with anti inflammatory properties when it's released 64 00:04:41,920 --> 00:04:46,279 Speaker 1: during exercise, right, so it's kind of got two sides 65 00:04:46,320 --> 00:04:49,320 Speaker 1: to it, and it then when it's released from exercise, 66 00:04:49,360 --> 00:04:53,320 Speaker 1: it helps regulate metabolic processes and inhibits the production of 67 00:04:53,400 --> 00:04:57,360 Speaker 1: pro inflammatory side of kins such as tumor necrosis factor 68 00:04:57,440 --> 00:05:02,200 Speaker 1: alpha TNF alpha. And then the other on another couple 69 00:05:02,360 --> 00:05:07,040 Speaker 1: actually of anti inflammatory madakinds interlook in ten and interlook 70 00:05:07,040 --> 00:05:12,080 Speaker 1: in one receptor antagonist. And these made kinds further contribute 71 00:05:12,120 --> 00:05:16,240 Speaker 1: to the anti inflammatory effects of exercise by suppressing pro 72 00:05:16,400 --> 00:05:22,359 Speaker 1: inflammatory pathways. And so we know that regular exercise is 73 00:05:22,560 --> 00:05:25,560 Speaker 1: really key for your long term health, and a big 74 00:05:25,640 --> 00:05:29,720 Speaker 1: component of it is because it reduces our systemic inflammation 75 00:05:30,160 --> 00:05:32,840 Speaker 1: and then lowers the risk of chronic disease. And there's 76 00:05:32,880 --> 00:05:37,800 Speaker 1: been too many studies to mention that show that regular 77 00:05:37,839 --> 00:05:41,640 Speaker 1: exercise actually reduces inflammation and improves our health outcomes. 78 00:05:42,279 --> 00:05:43,719 Speaker 2: Now let's talk about some other stuff. 79 00:05:43,880 --> 00:05:48,560 Speaker 1: Probably the next big factor is nutrition and having balanced 80 00:05:48,640 --> 00:05:53,960 Speaker 1: nutrition and particularly an anti inflammatory diet that is low 81 00:05:54,200 --> 00:05:57,520 Speaker 1: HI you'll have heard me talk about before, low human interference, 82 00:05:57,600 --> 00:06:04,600 Speaker 1: basically real food. It's basically incorporating a wide variety of fruits, vegetables, 83 00:06:05,200 --> 00:06:10,640 Speaker 1: unprocessed whole grains, things like nuts, seeds that are rich 84 00:06:10,680 --> 00:06:14,360 Speaker 1: in antioxidants and fiber. And also we know from an 85 00:06:14,360 --> 00:06:18,839 Speaker 1: anti inflammatory perspective, healthy fats are really really critical. Probably 86 00:06:18,880 --> 00:06:22,520 Speaker 1: the most importance of mega three fatty acids from fatty fish, 87 00:06:23,560 --> 00:06:27,040 Speaker 1: but also you can get them from flax seeds and walnuts, 88 00:06:27,040 --> 00:06:31,160 Speaker 1: and they're known for their anti inflammatory properties. And also 89 00:06:31,279 --> 00:06:34,839 Speaker 1: things like extra virgin olive oil is anti inflammatory. And 90 00:06:34,880 --> 00:06:37,440 Speaker 1: then the other side of the ledger when it comes 91 00:06:37,480 --> 00:06:41,760 Speaker 1: to nutrition, is really minimizing your intake of ultra processed 92 00:06:41,760 --> 00:06:46,640 Speaker 1: foods that not only are high in sugars and unrefined 93 00:06:46,680 --> 00:06:52,840 Speaker 1: carbohydrates and unhealthy fats, but they also have a number 94 00:06:52,880 --> 00:06:56,960 Speaker 1: of compounds in them that we know are really really 95 00:06:57,040 --> 00:07:01,840 Speaker 1: quite nasty and they increase inflammation. Things like the additives 96 00:07:01,880 --> 00:07:06,040 Speaker 1: that are in them, the emulsifiers, the artificial sweeteners, and 97 00:07:06,080 --> 00:07:11,760 Speaker 1: the flavors that actually disrupt our microbial balance and promote 98 00:07:11,880 --> 00:07:17,280 Speaker 1: inflammatory pathways. And I have talked before about a comprehensive 99 00:07:17,520 --> 00:07:22,080 Speaker 1: umbrella review that showed that greater exposure to ultra processed 100 00:07:22,080 --> 00:07:26,480 Speaker 1: foods is associated with a higher risk of a ridiculous 101 00:07:26,520 --> 00:07:31,560 Speaker 1: amount of chronic diseases. And I will link to that 102 00:07:31,640 --> 00:07:34,640 Speaker 1: study for anybody who hasn't seen it, because it is 103 00:07:34,960 --> 00:07:39,640 Speaker 1: mind blowing the effects of this. So we have that 104 00:07:39,760 --> 00:07:43,000 Speaker 1: we talked about an anti inflammatory diet, and there was 105 00:07:43,040 --> 00:07:48,240 Speaker 1: a systematic review that was done that showed the datary interventions, 106 00:07:48,280 --> 00:07:53,239 Speaker 1: particularly ones that had high amounts of fish, extra virgin 107 00:07:53,320 --> 00:07:58,320 Speaker 1: olive oil, fruits, nuts, veggies, legomes. So those fruits, lots, veggies, leagomes, 108 00:07:58,320 --> 00:08:01,240 Speaker 1: they contribute to overall fiber intake, which we know is 109 00:08:01,280 --> 00:08:04,720 Speaker 1: anti inflammatory. But also things like yogurt and keffer and 110 00:08:04,800 --> 00:08:09,440 Speaker 1: even coffee and tea can reduce inflammation and positively influence 111 00:08:09,520 --> 00:08:16,320 Speaker 1: that got microbiome, thereby mitigating these chronic inflammatory diseases. And 112 00:08:16,760 --> 00:08:21,880 Speaker 1: studying Frontiers in Nutrition in July twenty twenty three found 113 00:08:21,920 --> 00:08:25,880 Speaker 1: that increased anti inflammatory food intake was associated with improved 114 00:08:25,880 --> 00:08:31,680 Speaker 1: physical characteristics, reduce stress, decrease pain in patients with chronic pain, 115 00:08:32,160 --> 00:08:35,760 Speaker 1: and often chronic pain is inflammatory. Now let's talk about 116 00:08:35,800 --> 00:08:39,520 Speaker 1: some supplements that have been well established to be anti inflammatory. 117 00:08:39,640 --> 00:08:42,280 Speaker 1: I think the standout here is a Mega three fatty assets. 118 00:08:43,040 --> 00:08:47,720 Speaker 1: They act on a particular anti inflammatory pathway, and we 119 00:08:47,920 --> 00:08:51,560 Speaker 1: know that supplementing amiga threes can help reduce inflammation and 120 00:08:51,640 --> 00:08:54,920 Speaker 1: support both heart and brain health. And I've talked about 121 00:08:54,960 --> 00:08:59,560 Speaker 1: this before. People who have an Amiga three index, which 122 00:08:59,559 --> 00:09:03,480 Speaker 1: you can get tested. If you have an Amiga three 123 00:09:03,559 --> 00:09:09,040 Speaker 1: index of greater than eight, they live five years longer 124 00:09:09,080 --> 00:09:11,760 Speaker 1: than people within a Mega three index of less than five. 125 00:09:11,880 --> 00:09:16,000 Speaker 1: So Omega three fatty acids are hugely important, and the 126 00:09:16,040 --> 00:09:18,360 Speaker 1: next nutrient would be magnesium. 127 00:09:19,000 --> 00:09:21,800 Speaker 2: It actually plays a role in over three. 128 00:09:21,440 --> 00:09:26,480 Speaker 1: Hundred enzymatic reactions and can help to manage the stress 129 00:09:26,520 --> 00:09:30,400 Speaker 1: response in the body and reduce inflammation. And vitamin D 130 00:09:30,559 --> 00:09:34,240 Speaker 1: is also important just because it has such an impact 131 00:09:34,679 --> 00:09:38,120 Speaker 1: on hormones as well. It should actually be called a 132 00:09:38,160 --> 00:09:41,760 Speaker 1: hormone rather than a vitamin. And in vinamin C is 133 00:09:42,320 --> 00:09:46,840 Speaker 1: a powerful antioxid supports immune function and may help to 134 00:09:47,000 --> 00:09:51,040 Speaker 1: combat inflammation, and then there are a number of spices 135 00:09:51,360 --> 00:09:55,760 Speaker 1: and things like turmeric and ginger, but also garlic as well. 136 00:09:55,800 --> 00:09:58,480 Speaker 1: It's not a spice, but it has anti inflammatory pathways. 137 00:09:58,480 --> 00:10:01,480 Speaker 1: So there are a number of different plants and plant 138 00:10:01,559 --> 00:10:05,760 Speaker 1: compounds that are anti inflammatory. And basically the take on 139 00:10:05,920 --> 00:10:09,920 Speaker 1: here is about eating real food and not this ultra 140 00:10:10,000 --> 00:10:14,280 Speaker 1: process crap that we tend to find in supermarkets. The 141 00:10:14,320 --> 00:10:17,240 Speaker 1: next thing is around stress management, so particularly if you 142 00:10:17,320 --> 00:10:19,880 Speaker 1: have a fur bit of stress in your life, trying 143 00:10:19,920 --> 00:10:23,640 Speaker 1: to get that under control, because we know that chronic 144 00:10:23,679 --> 00:10:29,280 Speaker 1: stress elevates cortisol and cordisole when released and significant amounts 145 00:10:29,280 --> 00:10:34,400 Speaker 1: over time is very pro inflammatory. So arrange of stress 146 00:10:34,440 --> 00:10:38,600 Speaker 1: reduction techniques exercises is brilliant for stress reduction, but also 147 00:10:38,920 --> 00:10:42,320 Speaker 1: mindfuless meditation, yoga, deep breathing. 148 00:10:42,000 --> 00:10:45,160 Speaker 2: Exercises, and having hobbies what the. 149 00:10:45,160 --> 00:10:50,000 Speaker 1: Japanese called icky guy rather than just spending your spare 150 00:10:50,120 --> 00:10:53,240 Speaker 1: time with your head buried in the screen, doing something 151 00:10:53,280 --> 00:10:57,560 Speaker 1: that is engaging can also help to manage stress effectively. 152 00:10:57,600 --> 00:10:59,719 Speaker 1: But also on the other side of the ledger, it's 153 00:10:59,720 --> 00:11:03,080 Speaker 1: trying to minimize the inputs from that, which I know 154 00:11:03,240 --> 00:11:08,640 Speaker 1: is not always practical, but we know then that The 155 00:11:08,679 --> 00:11:12,360 Speaker 1: next thing that has a massive impact is sleep. Adequate 156 00:11:12,400 --> 00:11:18,080 Speaker 1: sleep is essential for regulating inflammatory processes, and the research 157 00:11:18,080 --> 00:11:20,960 Speaker 1: shows that having those seven to eight hours of quality 158 00:11:21,000 --> 00:11:25,439 Speaker 1: sleep per night helps to support overall health and reduce inflammation. 159 00:11:26,040 --> 00:11:28,959 Speaker 1: And those who have six hours are less sleep per 160 00:11:29,040 --> 00:11:34,280 Speaker 1: night definitely have a big spike in their levels of inflammation. 161 00:11:34,960 --> 00:11:35,600 Speaker 2: And it's just. 162 00:11:35,600 --> 00:11:40,840 Speaker 1: Because of so much stuff is actually going on under 163 00:11:40,880 --> 00:11:44,840 Speaker 1: the hood whenever you're a sleep There are so many 164 00:11:45,679 --> 00:11:51,560 Speaker 1: biological restorative processes that are happening during sleep, and it's 165 00:11:51,640 --> 00:11:55,200 Speaker 1: really clerical. And I've talked about sleep hygiene before, but 166 00:11:55,600 --> 00:11:58,920 Speaker 1: the major things would be regular go to bed and 167 00:11:58,960 --> 00:12:02,640 Speaker 1: regular waketime to ensure that you have a regular circadian rhythm, 168 00:12:03,280 --> 00:12:06,880 Speaker 1: making sure that you're avoiding screens and bright lights within 169 00:12:06,960 --> 00:12:10,280 Speaker 1: the thirteen minutes of going to bed, making sure you 170 00:12:10,320 --> 00:12:15,559 Speaker 1: don't have television's, laptops and certainly mobile phones in the bedroom. 171 00:12:15,920 --> 00:12:18,800 Speaker 1: The bedroom is supposed to be where you go to sleep, 172 00:12:18,880 --> 00:12:21,760 Speaker 1: and if you're lucky, you get a bit of oofty macgoofty. 173 00:12:21,400 --> 00:12:22,240 Speaker 2: Every now and then. 174 00:12:23,040 --> 00:12:27,480 Speaker 1: But it's also about having that regular routine. Having that 175 00:12:27,679 --> 00:12:32,080 Speaker 1: wind down routine before you go to bed is really key. 176 00:12:32,120 --> 00:12:35,600 Speaker 1: And if you're somebody who's who's brain gets kind of 177 00:12:35,640 --> 00:12:38,640 Speaker 1: full of stuff, having what's called a dump pad, well 178 00:12:38,640 --> 00:12:40,600 Speaker 1: you just as part of your wind down routine for 179 00:12:40,679 --> 00:12:43,240 Speaker 1: half an hour because you're not on bloody screens, you 180 00:12:43,440 --> 00:12:46,600 Speaker 1: just write down all the stuff that is in your mind, 181 00:12:47,360 --> 00:12:51,640 Speaker 1: and that gives you cognitive closure and can be really 182 00:12:51,720 --> 00:12:57,920 Speaker 1: really effective. So in closing chronic inflammation A really is 183 00:12:57,960 --> 00:13:01,480 Speaker 1: the silent killer, and it's a bit contributor to many 184 00:13:01,600 --> 00:13:05,160 Speaker 1: age related diseases, but we know we can manage it 185 00:13:05,200 --> 00:13:08,840 Speaker 1: through lifestyle choices. And you will have noticed a consistent 186 00:13:08,960 --> 00:13:12,640 Speaker 1: theme with some of the other hallmarks of aging that 187 00:13:12,920 --> 00:13:19,200 Speaker 1: regular exercise is really important. Having a good diet, especially 188 00:13:19,240 --> 00:13:21,760 Speaker 1: for this one, rich and anti inflammatory foods, but also 189 00:13:21,800 --> 00:13:27,559 Speaker 1: managing stress and having quality sleep really is key for 190 00:13:27,800 --> 00:13:32,080 Speaker 1: managing that inflammation and reducing your chronic disease risk. So 191 00:13:32,120 --> 00:13:34,640 Speaker 1: that's it for this week, folks, Catch you next time.