Group 1 - Chronic inflammation is identified as a significant factor accelerating aging, linked to the dysfunction of calcium signaling in macrophage mitochondria [1][2][4] - The process is described as "mitochondrial calcium signaling dysfunction → chronic immune activation → inflammatory aging" [3] - Chronic inflammation negatively impacts various body systems, including the brain, muscles, and metabolic health, increasing risks for diseases like Alzheimer's and type 2 diabetes [5][6] Group 2 - Lifestyle adjustments can effectively regulate inflammation levels and promote healthier aging [6] - A multi-dimensional strategy is recommended, including dietary changes, regular exercise, adequate sleep, stress management, and maintaining a healthy weight [7][32] Group 3 - Anti-inflammatory foods include colorful fruits and vegetables, omega-3 fatty acids, whole grains, and spices like turmeric [9][10][11][12] - It is advised to avoid pro-inflammatory foods such as sugar, unhealthy fats, and processed meats [14][15][16] Group 4 - Regular exercise is emphasized as a powerful tool against inflammation, with both aerobic and strength training recommended [20][23] - Sleep quality is crucial, with a target of 7-9 hours per night to reduce inflammation markers [27][28] Group 5 - Chronic psychological stress is linked to increased inflammation, and stress management techniques like mindfulness and yoga are suggested [29][31] - Environmental factors, such as pollution and chemical exposure, should be minimized to reduce inflammation [34]

Core Insights - Anti-inflammatory diets are gaining popularity due to their potential to reduce chronic inflammation linked to various diseases such as obesity, type 2 diabetes, cardiovascular diseases, and cancer [1] Group 1: Anti-inflammatory Foods - Asparagus is rich in polyphenols, which may help prevent cancer, diabetes, and heart disease [3] - Leafy greens like spinach and kale are significant sources of dietary fiber, vitamin E, vitamin C, and other antioxidants [4] - Berries, despite their small size, are nutrient-dense and high in antioxidants, protecting healthy cells from damage [5] - Avocados provide beneficial monounsaturated fatty acids that help prevent chronic inflammation and support gut health [6] - Legumes are high in dietary fiber, which can generate anti-inflammatory short-chain fatty acids [7] - Coffee contains antioxidants that help combat oxidative stress, which is linked to inflammation [8] - Citrus fruits are rich in vitamin C and flavonoids, which have anti-inflammatory properties [9] - Watermelon contains vitamin C, which helps suppress inflammation [10] - Dark chocolate, particularly varieties with over 70% cocoa, can reduce the risk of heart disease and diabetes due to its flavonoid content [11] - Herbs and spices like cinnamon, ginger, and turmeric can reduce inflammation when added to meals [12] - Olive oil is rich in monounsaturated fats and polyphenols, which have anti-inflammatory properties [13] - Fatty fish, such as salmon and mackerel, are high in omega-3 fatty acids that help block inflammation pathways [14] - Pineapple contains bromelain, which can alleviate pain and swelling from injuries [15] - Tea, especially green tea, contains EGCG, an anti-inflammatory compound [16] - Whole grains provide antioxidants and dietary fiber that support gut health [17] - Walnuts contain alpha-linolenic acid, which has anti-inflammatory effects [18] - Fermented foods improve gut microbiome diversity, reducing inflammation [19] Group 2: Pro-inflammatory Foods - It is essential to limit the intake of ultra-processed foods and refined carbohydrates, which can increase inflammation [20] - Fried foods are high in unhealthy fats, contributing to chronic inflammation [21] - Sugary beverages and foods with added sugars are significant contributors to inflammation [21] - Alcohol should be consumed in moderation, with one glass of red wine being sufficient [22] - Excessive consumption of red meat is linked to increased inflammation markers [22]