How Higher Protein Intake May Curb Age-Related Inflammation

As women age, maintaining a healthy lifestyle becomes increasingly important to combat the various physiological changes that accompany ageing. One dietary adjustment that has garnered significant attention is the increased intake of protein. Research suggests that women who consume more protein experience less inflammation as they age, leading to better overall health outcomes. According to Angela Foster, of High-Performance Health Podcast, “eating too little protein causes your muscle, bone and tissues to break down as you age and contributes to chronic inflammation.”

This can be attributed to several interconnected reasons involving the role of protein in the body’s physiological processes.

Higher Protein Intake May Curb Age-Related Inflammation

Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, producing enzymes and hormones, and supporting immune function. As women age, their bodies naturally undergo a decline in muscle mass and strength, a condition known as sarcopenia. This loss of muscle can lead to increased fat accumulation, particularly visceral fat, which is closely linked to chronic inflammation. 

“Consuming adequate protein helps preserve muscle mass, thereby reducing the likelihood of inflammation associated with increased fat deposits,” says Chahat Vasdev, nutritionist.

Additionally, proteins are made up of amino acids, some of which have anti-inflammatory properties. For instance, amino acids like leucine, found in high-quality protein sources such as meat, dairy, and legumes, are particularly effective in stimulating muscle protein synthesis. This process not only helps maintain muscle mass but also plays a role in reducing the inflammatory responses that are often exacerbated by muscle degradation and inactivity.

Inflammation is a biological response to harmful stimuli and is a natural part of the body’s healing process. However, chronic inflammation can lead to various health issues, including cardiovascular disease, diabetes, and arthritis. A diet rich in protein can help modulate the body’s inflammatory response.

Proteins aid in the production of anti-inflammatory cytokines and reduce the levels of pro-inflammatory markers in the bloodstream. By promoting a balanced inflammatory response, a higher protein intake helps mitigate the risk of chronic diseases commonly associated with ageing.

Moreover, protein consumption has been linked to improved gut health, which plays a pivotal role in managing inflammation. The gut microbiome, composed of trillions of microorganisms, significantly influences the immune system and inflammatory processes. Certain proteins, particularly those from fermented dairy products like yoghurt and kefir, contain probiotics that enhance the gut microbiome. A healthy gut microbiome helps regulate the immune system, reducing the likelihood of inflammation-driven conditions.

Proteins also contribute to maintaining stable blood sugar levels. High blood sugar and insulin resistance are closely associated with increased inflammatory markers. Diets high in protein can improve insulin sensitivity and glucose metabolism, thereby reducing the risk of inflammation triggered by blood sugar fluctuations. For ageing women, this means a reduced likelihood of developing conditions like type 2 diabetes, which is often accompanied by chronic inflammation.

Furthermore, proteins are vital for the repair and regeneration of tissues. As the body ages, the efficiency of cellular repair mechanisms diminishes, leading to increased oxidative stress and inflammation. A sufficient intake of dietary protein provides the necessary building blocks for repairing damaged tissues and combating oxidative stress. This not only aids in reducing inflammation but also promotes overall cellular health, contributing to healthier ageing.

Incorporating a variety of protein sources into the diet can offer additional benefits. Plant-based proteins, such as those found in beans, lentils, and nuts, are rich in fibre and antioxidants, which further aid in reducing inflammation. Animal proteins, such as fish, chicken, and lean meats, provide essential vitamins and minerals like omega-3 fatty acids, zinc, and iron, all of which play a role in managing inflammation.

In conclusion, the relationship between higher protein intake and reduced inflammation in ageing women is multifaceted. By preserving muscle mass, enhancing gut health, stabilizing blood sugar levels, and supporting tissue repair, protein intake addresses several key factors that contribute to inflammation.

As women age, integrating a diet rich in high-quality proteins can be a proactive strategy to manage inflammation, thereby promoting healthier ageing and reducing the risk of chronic diseases associated with inflammation.