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Time of India
5 days ago
- Health
- Time of India
Lifestyle, not age alone, may be driving chronic inflammation
New Delhi: As you grow old, is inflammation of your system bothering you? It might not be just your age, as your lifestyle could also be responsible for it. A new study published in Nature Aging suggests that "inflammaging" — a chronic, low-grade inflammation commonly linked with ageing — may actually be a result of modern lifestyles rather than an inevitable part of growing old. Researchers from Columbia University's Mailman School of Public Health compared inflammation patterns in older adults from industrialised nations (Italy and Singapore) with those in indigenous populations living traditional lifestyles, such as the Tsimane in Bolivia and the Orang Asli in Malaysia. The contrast was striking. In industrialised populations, levels of inflammatory markers like C-reactive protein (CRP) and tumour necrosis factor rose steadily with age and were strongly associated with chronic illnesses like heart disease, kidney dysfunction and diabetes. By contrast, while Indigenous communities showed elevated inflammation due to constant exposure to infections, these markers did not increase with age, nor were they linked to similar rates of chronic disease. You Can Also Check: Delhi AQI | Weather in Delhi | Bank Holidays in Delhi | Public Holidays in Delhi "Inflammaging may not be a direct result of ageing, but rather a response to industrialised environments," explained Dr Alan Cohen, associate professor of environmental health sciences at Columbia University and faculty member of Butler Columbia Aging Center. "Our immune systems evolved under very different conditions than those we live in now." Health experts echo these findings, warning that a host of modern factors, including processed diets, sedentary lifestyles, environmental pollution, chronic stress and poor sleep, are major contributors to persistent inflammation. "In industrialised societies, inflammation is largely sterile and ongoing, caused by metabolic changes and immune dysfunction—not infections," said Dr Richa Chaturvedi, senior consultant, endocrinology, Indraprastha Apollo Hospitals. "In contrast, in traditional societies, inflammation is mostly infection-related and doesn't necessarily lead to long-term disease." Dietician Anjali Bhola from NCI Jhajjar, AIIMS, noted that diets high in sugar, salt, and refined carbs, coupled with erratic sleep and chronic stress, disrupt gut health and raise inflammatory markers. "These factors not only speed up biological ageing but also heighten the risk of non-communicable diseases," she said. Maj. Gen. Dr Darshan Singh Bhakuni, senior director, rheumatology, Max Super Speciality Hospital, echoed this. "Inflammation in Indigenous groups is typically driven by infections but doesn't worsen with age. This suggests that inflammation may reflect infectious burden more than biological ageing." "In communities such as the Tsimane and Orang Asli, ongoing exposure to infections keeps inflammation high at all ages," said Dr Setu Gupta, associate consultant, endocrinology & metabolism, Sir Ganga Ram Hospital. "But unlike in industrialised societies, this inflammation doesn't increase with age or lead to chronic diseases." Dr Parjeet Kaur, associate director, endocrinology & diabetes, Medanta, Gurugram, explained that while infectious inflammation is usually acute and short-lived, inflammaging is ongoing and driven by non-infectious factors. "The two involve similar immune pathways, but their triggers and outcomes are different," she said. So, can inflammaging be prevented? Experts believe it can be managed—and even reversed—with the right lifestyle changes. Dr Bhola advises a high-fibre, high-protein, low-carb diet with limited salt and sugar, 2 to 2.5 litres of water daily, and foods rich in zinc, vitamin C, vitamin D, and iron. She also emphasises regular moderate exercise, 7–9 hours of quality sleep, and stress-reduction techniques such as yoga and mindfulness. The study reinforces a powerful message: ageing itself may not be the main cause of chronic inflammation—how we live might be. Healthier ageing, it seems, begins with rethinking the way we eat, move and rest. Stay updated with the latest local news from your city on Times of India (TOI). Check upcoming bank holidays , public holidays , and current gold rates and silver prices in your area. Get the latest lifestyle updates on Times of India, along with Raksha Bandhan wishes , messages and quotes !
Time of India
05-08-2025
- Health
- Time of India
You might be sleeping too much without realizing the problem. How many hours of sleep is healthy?
Why Seven Hours? Is Nine Hours Too Much? Sleeping Less? Here's What Happens Consistency Matters More The standard sleep advice for adults has long been somewhere between seven to nine hours each night. But emerging research suggests that the ideal number may not be what many assume. While both ends of the range are considered acceptable, studies are increasingly pointing toward seven hours of consistent sleep as the optimal target for most adults — not just for waking up refreshed, but for long-term physical and mental well-being.A major study published in Nature Aging, which examined nearly 500,000 adults aged 38 to 73, found that those who consistently slept for seven hours performed better on cognitive tests measuring memory, decision-making, and overall mental function. These individuals also reported more stable moods and fewer mental health concerns compared to those sleeping more or less. The study highlighted that both shorter and longer sleep durations were associated with a greater risk of anxiety, depression, and cognitive this up, the Journal of Clinical Sleep Medicine recommends at least seven hours of sleep per night for adults between 18 and 60 years old. Falling short of this can lead to a host of issues including heart disease, obesity, Type 2 diabetes, weakened immunity, and higher rates of sleep might seem beneficial, especially after illness or stress, but consistently needing more than nine hours could indicate underlying problems. Some studies have linked prolonged sleep durations with higher levels of body inflammation, slower mental processing, and increased risk of mood disorders, particularly depression. There's even evidence pointing to a greater risk of mortality over the long term among people who habitually sleep more than nine doesn't mean longer sleep is inherently harmful. In some cases, more rest may be necessary during recovery or due to other health conditions. However, if you regularly sleep nine hours or more and still feel fatigued, poor sleep quality or undiagnosed medical issues could be the those clocking just five to six hours a night, the effects can add up over time. Short sleep duration has been linked to impaired memory, trouble concentrating, mood swings, and a weakened immune system. Moreover, chronic sleep deprivation increases the risk of metabolic disorders, cardiovascular issues, and idea of 'catching up' on sleep over the weekend is popular, but research shows that irregular sleep patterns — even if you hit the seven- to nine-hour mark — may still lead to health problems. Disrupted sleep schedules can interfere with the body's circadian rhythm, potentially increasing the risk of up to 172 different medical conditions, including liver disease and heart complications. In fact, studies have noted a 26% rise in the risk of stroke and heart attacks among people with inconsistent sleep patterns, even if they sleep the recommended number of stress that sleep regularity is just as important as duration. Going to bed and waking up at the same time each day helps the body maintain a healthy internal rhythm, which supports everything from mood regulation to immune both seven and nine hours fall within the healthy sleep range for adults, current evidence suggests that seven hours of uninterrupted, high-quality sleep — kept consistent across nights — provides the best results for mental sharpness and long-term to the Mayo Clinic, sleep needs vary significantly by age. Infants (4–12 months) require 12–16 hours including naps, while toddlers and children up to 5 years old should get 10–14 hours. Teens (13–18 years) typically need 8–10 hours, while adults are advised to aim for at least 7 hours per night. The clinic also notes that older adults often experience changes in sleep patterns but still need about the same amount of sleep as younger such as sleep quality, prior sleep debt, aging, and pregnancy can all influence how much rest an individual truly needs. The Mayo Clinic emphasizes that poor sleep — even when you log enough hours — can negatively impact mental clarity, emotional health, and physical well-being.
Time of India
05-08-2025
- Health
- Time of India
7 vs 9 hours of sleep: What's the ideal amount and why it might not be what you think
We've all heard it: 'Get 8 hours of sleep.' But is that really the magic number? For years, health advice has lumped 7 to 9 hours into one big category of 'normal,' leaving most of us guessing where we fall on the sleep scale. Some swear by long weekend lie-ins, while others feel sharp and energised after just seven hours. So which is actually better: 7 or 9 hours of sleep? Can too much sleep be just as risky as too little? And what does science really say about the right amount of rest for your body and brain? New research reveals that seven hours may be the sweet spot for most adults, not just for feeling fresh in the morning, but for long-term health, mental clarity, emotional balance, and even how long you live. Let's break down the science, bust a few myths, and help you figure out your own ideal sleep rhythm. Why seven hours may be the golden number A large study published in Nature Aging examined data from nearly 500,000 adults aged 38 to 73 and uncovered a clear pattern: those who consistently slept for seven hours per night performed significantly better in tests measuring cognitive function, memory, and mental health. Compared to individuals who slept either less or more, the seven-hour sleepers showed sharper attention, quicker processing speed, and more stable moods. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Brain tumor has left my son feeling miserable; please help! Donate For Health Donate Now In contrast, both short and long sleep durations were associated with reduced problem-solving skills, poorer memory recall, and higher levels of anxiety and depression. The findings suggest that even an extra hour or two of sleep beyond the seven-hour mark may not offer added benefits and could actually be linked to declines in brain function and emotional wellbeing. Even the Journal of Clinical Sleep Medicine recommends at least seven hours for adults aged 18 to 60. Consistently getting less than that has been linked to a higher risk of obesity, stroke, Type 2 diabetes, depression, heart disease, and weakened immunity. So why not nine? That's where it gets interesting. Is sleeping nine hours harmful? Not necessarily but it can be a red flag. While an occasional long sleep is fine (like after travel or illness), regularly needing more than nine hours may point to poor sleep quality or an underlying health issue. Studies have shown that long sleepers are at greater risk for: Brain fog and slower mental processing Higher levels of inflammation in the body Mood disorders, especially depression Increased mortality risk in some long-term studies In short: more sleep doesn't automatically mean better health. If you sleep longer and still feel tired, it might be time to look at your sleep hygiene or consult a doctor. What happens if you sleep less than seven? If you're used to burning the midnight oil or waking up early with only 5–6 hours of sleep, your body might be silently suffering, even if you don't feel it right away. Too little sleep, especially over time, can lead to: Weight gain and metabolic issues Poor focus, mood swings, and memory lapses Weakened immune system Higher risk of heart disease and diabetes And no, 'catching up' on the weekend doesn't fully reverse the effects of regular sleep loss. Even if you're clocking in your seven to nine hours of sleep, irregular sleep timing like sleeping at different hours every night or shifting your bedtime drastically on weekends can still wreak havoc on your health. Your body's internal clock, or circadian rhythm, thrives on routine. When that rhythm is disrupted, even the right amount of sleep may not be enough to keep your system in balance. Recent large-scale research has shown that inconsistent sleep and wake times can raise the risk of developing up to 172 different health conditions, ranging from liver damage and metabolic disorders to obesity, type 2 diabetes, and cardiovascular disease. What's more alarming is that even people who technically get enough sleep, say seven or eight hours a night, face a 26% higher risk of heart attacks and strokes if their sleep pattern is erratic. In short, consistency matters just as much as duration, and maintaining a steady sleep schedule could be one of the most underrated health habits you can build. Both 7 and 9 hours can fall into the healthy sleep range but they're not created equal. For most adults, seven hours of consistent, good-quality sleep offers the best mix of mental clarity, physical recovery, and long-term health protection. Instead of just counting hours, pay attention to how you feel, how consistently you sleep, and how well your body performs during the day. Because when it comes to sleep, it's not just about more, it's about smarter. Also read| Why women suffer more from migraines and why doctors often ignore their pain
Gulf Today
03-08-2025
- Health
- Gulf Today
What you eat could mean the diseases you get later: Study
What you eat could determine how many chronic illnesses you get later in life, scientists warn. Research has revealed that a healthy diet — such as the Mediterranean diet which is high in plants, fish and unsaturated fats — could slow down the accumulation of chronic diseases including dementia in older adults. Inflammatory diets full of processed meat and sugar may accelerate it. Researchers from Karolinska Institutet in Sweden studied four diets to investigate their impact on chronic diseases in older adults. Three of the diets studied were healthy and focused on the intake of vegetables, fruit, whole grains, nuts, legumes, unsaturated fats and reduced intake of sweets, red meat, processed meat and butter/margarine. The fourth diet, however, was pro-inflammatory and focused on red and processed meat, refined grains and sweetened beverages, with lower intake of vegetables, tea and coffee. Researchers followed the diets of 2,400 adults aged 60 and older in Sweden for 15 years and tracked their chronic conditions. Dietary intake was measured using food frequency questionnaires, and adherence to four dietary patterns: the Empirical Dietary Inflammatory Index (EDII), AHEI, the Alternate Mediterranean Diet (AMED), and the MIND (Mediterranean–DASH Intervention for Neurodegenerative Delay). Multimorbidity was defined as the number of chronic diseases and grouped by organ system — musculoskeletal, cardiovascular, and neuropsychiatric. The results published in the journal Nature Aging revealed those who followed the healthy diets had a slower development of chronic diseases. For example, long-term adherence to healthy dietary patterns, particularly the AMED, AHEI, and MIND, was linked to a slower accumulation of chronic diseases in older adults. This applied to cardiovascular disease and dementia, but not to diseases related to muscles and bones. But those who followed the pro-inflammatory diet, on the other hand, increased their risk of chronic diseases. 'Our results show how important diet is in influencing the development of multimorbidity in ageing populations,' said co-first author Adrián Carballo-Casla, postdoctoral researcher at the Aging Research Centre, Department of Neurobiology, Care Sciences and Society, Karolinska Institutet. The protective effects of diet may be explained by reduced inflammation, a key factor in aging-related diseases. Study authors want to further their research by identify the dietary recommendations that may have the greatest impact on longevity and the groups of older adults who may benefit most from them, based on their age, gender, psychosocial background and chronic diseases. On the other hand, many people are unknowingly harming their hearts through everyday habits. Ahead of Heart Awareness Month, a leading cardiologist highlighted behaviours that could be putting your cardiovascular health at risk. From sleep to stress levels, the impact of these habits can be more significant than you think. 1. Lack of physical activity: 'A sedentary lifestyle can lead to weight gain, high cholesterol, and increased blood pressure, all of which increase your risk for cardiovascular disease,' warns Dr Christopher Broyd, consultant cardiologist at Nuffield Health Brighton Hospital. 'Regular exercise is crucial for heart health.' But there's no need to pressure yourself into hitting the gym every day – just start with small steps. 'Begin with simple activities like walking, stretching, or using a stationary bike,' recommends Broyd. 'Even short bursts of activity, such as 10-minute walks, can add up over time and gradually increase your stamina.' And, most importantly, choose activities that you enjoy. 2. Chronic stress: Chronic stress – such as that caused by demanding jobs or family issues – can contribute to heart problems, says the cardiologist. 'Prolonged stress can negatively affect the heart by raising blood pressure and increasing the risk of heart attack or stroke,' explains Broyd. 'Stress also encourages unhealthy coping mechanisms, like overeating or smoking. 'Chronic job stress can elevate blood pressure, lead to poor eating habits, and disrupt sleep, all of which can harm heart health over time.' 3. Not prioritising slee p: 'Lack of sleep or poor-quality sleep can increase blood pressure, contribute to obesity, and disrupt the body's natural repair processes,' says Broyd. 'Sleep disorders like sleep apnoea can also significantly affect heart health.' To aid natural, restful sleep, the cardiologist recommends establishing a consistent sleep schedule. 'Go to bed and wake up at the same time every day, even on weekends,' advises Broyd. 'This helps regulate your body's internal clock and promotes a more consistent sleep pattern. 4. Not getting enough sunlight : 'A lack of sunlight exposure can lead to vitamin D deficiency, which has been linked to higher blood pressure, inflammation, and an increased risk of heart disease,' says Broyd. 'Safe sun exposure or supplementation can help maintain heart health.' This is especially important in the winter months, so make sure you take advantage of breaks at work by heading outside. The Independent
Medical News Today
02-08-2025
- Health
- Medical News Today
3 diet types may help reduce chronic disease risk in older adults
Researchers from Karolinska Institutet studied how dietary patterns influence the development of chronic diseases such as heart disease, dementia, and diabetes in older adults who regularly ate healthier diets that included vegetables, whole grains, nuts, and healthy fats experienced a slower buildup of chronic who consumed more red meat, processed foods, and sugary beverages were more likely to develop multiple chronic conditions over often brings new health challenges, including an increased risk of chronic diseases like heart disease, arthritis, COPD, and dementia.A new study from researchers in Sweden offers hope for older adults concerned about their studying what effect diet has on chronic disease, the researchers found that people who consumed healthier diets tended to see a slower progression of chronic health issues and fewer chronic diseases overall. In contrast, participants who consumed a pro-inflammatory diet were more likely to develop multiple chronic study appears in Nature the link between food choices and agingAging may bring about new health problems such as hearing loss, mobility issues, and a weakened immune system. While some decline is expected, being proactive about one's health, including dietary choices, can help reduce the risk associated with chronic authors of the current study focused on chronic disease in older adults. Some of the health problems they considered included cardiovascular disease, neuropsychiatric diseases, and musculoskeletal diseases. To do this, they analyzed data from the Swedish National Study on Aging and Care in Kungsholmen (SNAC-K), a long-term registry that tracks health metrics, medical histories, and cognitive testing among aging researchers included a group of more than 2,400 older adults from SNAC-K who were an average age of 71.5 years at the baseline. The researchers divided the participants into four groups based on the answers they provided on food questionnaires: MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay), which focuses on consuming fruits, vegetables, whole grains, and healthy (Alternative Healthy Eating Index), which evaluates diet quality based on foods linked to a lower risk of chronic diseases like heart disease and diabetes, such as fish, whole grains, fruits, and vegetables. AMED (Alternative Mediterranean diet), which focuses on plant-based foods and healthy fats, but adjusts recommendations for some food items such as red (Empirical Dietary Inflammatory Index), which is a pro-inflammatory diet pattern high in red meat, processed foods, and sugary researchers considered the first three diets healthy, while the EDII represented an unhealthy, inflammation-promoting diet. The scientists used 15 years of data to examine how the diets impacted the accumulation of chronic adults who ate well developed fewer chronic illnesses The results of this study demonstrated yet another way maintaining a healthy diet is important to health. Over a 15-year period, participants who followed one of the healthy diets experienced a slower progression of chronic diseases. Additionally, these participants had up to two fewer diseases compared to people with the least adherence to healthy eating. Healthy eaters also experienced a slower rate of heart disease and neuropsychiatric diseases such as dementia. The only area where researchers did not find a negative association between a pro-inflammatory diet and health outcome was regarding musculoskeletal disease. The protective effects of the MIND and AHEI diets on neuropsychiatric health were strongest among the oldest participants. This suggests that even later in life, adopting a healthy diet can make a warn that shifting eating patterns may pose challengesDavid Cutler, MD, board certified family medicine physician at Providence Saint John's Health Center, shared his thoughts about the study with Medical News Today. 'These results suggest that diet quality is a modifiable risk factor in slowing the rate of chronic disease accumulation among older adults,' said emphasized that the study made it clear that a pro-inflammatory diet can be harmful to one's the study demonstrated the importance of healthy eating habits, Cutler noted that 'changing eating behaviors is challenging.''This is especially true of [older adults] whose patterns have been ingrained longer, and they may see a shorter period of time to appreciate the benefits of a healthier diet,' Cutler continued. Mir Ali, MD, board certified general surgeon, bariatric surgeon, and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center, also spoke with MNT.'I thought this was a good study linking a healthier diet to slower disease progression,' said Ali. 'Though it is difficult to separate all factors, I think it is reasonable to conclude that diet plays a major role in chronic inflammation and disease.'Ali also shared concerns about the difficulty in changing eating patterns for older adults.'The older someone is, the harder it is to make long-term changes; furthermore, disease and inflammation can progress more as we age, so it becomes more difficult to reverse these changes,' explained Ali. 'In general, we recommend to all our patients, including older adults, to reduce carbohydrate and sugar intake and emphasize protein and vegetables. This helps direct the body towards breaking down fats, reducing diabetes and inflammation overall.'— Mir Ali, MD
