As you age it is better to avoid inflammatory foods

It is inevitable, our muscles dissolve with age: from the age of 30, we lose mass and strength, and the process – called sarcopenia – accelerates from the age of 60, often with serious effects on daily life. (Sedentary lifestyle, addiction, etc.).

If physical activity is known to reverse the effects of years on our biceps, nutrition may also help: according to a recent article published in the journal NutrientsBy cutting out pro-inflammatory foods we can take care of our muscular health as we age.

Lower quality muscles due to an inflammatory diet

To reach this conclusion, a research team led by dietitian Corey Linton of the University of the Sunshine Coast in Australia examined data from 200 adults aged 65 to 85 and living in their own homes. Based on a questionnaire, participants were asked to indicate the contents of their plate over a 24-hour period: vegetables and fruits, meat and fish, herbs and spices, raw and processed products, etc. The researchers then assessed their musculoskeletal health, grip strength (for example, hand strength), walking and walking, then their bone density and body composition using a bone densitometry exam.

As a result, they discovered “Links between symptoms of muscle degeneration and dietary levels of pro-inflammatory foods in older adults”, Can we read in the press release. therefore, “Participants with a low dietary inflammatory index had greater muscle mass and strength than those with high levels of inflammation”.. In other words, the less inflammatory foods we eat, the healthier our muscles stay.

For your muscles, avoid fatty meats, processed foods and sodas

But then, what foods are responsible for chronic inflammation in our gut? Fatty meat (beef, pork, lamb, etc.), ultra-processed products, sugary drinks, as well as coconut and palm oil are foods that should be completely avoided from your menu, according to recent experts. From a Harvard doctor.

In contrast, consumption of white meat and fish, fruits and vegetables, whole grains, but also plant proteins such as soy, beans, and oilseeds are considered to be very beneficial for muscle health, especially for seniors.