A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

Beat Inflammation: Boost Brain Power!

Inflammation is often talked about in relation to heart health or arthritis, but its impact on brain health is just as critical—especially as we age. In my work with clients, I frequently emphasize the importance of understanding inflammation because it’s a hidden factor that can affect memory, focus, and overall cognitive function.

One resource I often recommend is Dr. Heather Sandison’s book, Reversing Alzheimer’s. It offers insightful, research-backed guidance on how lifestyle changes can influence brain health and inflammation.

What Is Inflammation?

Inflammation is your body’s natural defense system. When you experience injury or infection, your immune system triggers inflammation to protect and heal the affected area. This short-term response, called acute inflammation, is essential for recovery.

However, when inflammation persists over a long period, it becomes chronic inflammation—a silent and harmful state that can damage tissues and organs without obvious symptoms.

Why Chronic Inflammation Matters

Chronic inflammation is linked to many common health conditions, including heart disease, diabetes, arthritis, and certain cancers. But its impact doesn’t stop there. Increasing evidence suggests chronic inflammation plays a key role in brain health and is connected to neurodegenerative diseases such as dementia.

According to the World Health Organization, nearly 50 million people worldwide live with dementia, and this number is expected to triple by 2050.

Chronic inflammation contributes to the progression of dementia by promoting brain cell damage and interfering with normal brain function.

Scientific Evidence Linking Inflammation to Dementia

A landmark study published in the journal Nature Communications (2018) by researchers at the University of Edinburgh found that inflammatory proteins called cytokines were elevated in the brains of patients with Alzheimer’s disease, exacerbating the buildup of harmful plaques and tangles that impair brain function.

As integrative medicine expert Dr. Heather Sandison explains:

“Chronic inflammation is one of the key drivers of brain aging and neurodegenerative diseases such as Alzheimer’s. Addressing inflammation through diet, stress management, and physical activity is essential for maintaining cognitive function and overall brain health.”

Natural Ways to Reduce Inflammation

Eat Anti-Inflammatory Foods

• Brightly colored fruits like blueberries, cherries, and oranges provide antioxidants that combat inflammation.
• Leafy greens such as spinach, kale, and Swiss chard are rich in anti-inflammatory nutrients.
• Healthy fats from olive oil, walnuts, flaxseeds, and fatty fish (like salmon and mackerel) support both heart and brain health.
• Spices such as turmeric and ginger contain compounds that actively reduce inflammation.

Stay Physically Active

• Regular exercise lowers inflammatory markers in the body. Aim for at least 150 minutes of activity weekly, such as brisk walking, cycling, swimming, and strength training.
• Physical activity also promotes brain health by increasing blood flow and supporting new brain cell growth.

Get Quality Sleep

• Inadequate or poor-quality sleep can increase inflammation. Adults should strive for 7 to 9 hours of restful sleep each night to maintain a healthy immune system.

Manage Stress Effectively

• Chronic stress raises inflammation through hormonal pathways. Incorporate relaxation techniques or spend time in nature to keep stress in check.

Avoid Inflammatory Triggers

• Reduce consumption of processed foods, sugary drinks, excessive alcohol, and avoid smoking, all of which promote inflammation.

Bonus Tip: Stay Hydrated

Adequate hydration helps flush out toxins and supports your body’s natural healing and detoxifying processes.

As TogetherWON has evolved, I’ve embraced my Body, Brain & Balance framework in training clients. My approach goes beyond building physical strength to include exercises and habits that nurture brain health and overall well-being. By naturally addressing inflammation through movement, nutrition, and stress management, I help clients strengthen not only their bodies but also their cognitive resilience.

Your Weekly Challenge
Try incorporating one anti-inflammatory habit into your routine—whether that’s adding turmeric to your meals, taking a mindful walk, or prioritizing restful sleep—and notice how it affects both your energy and clarity throughout the day.

Start Your Freedom Journey

Want to strengthen your body, sharpen your brain, and improve your balance?

Togetherwon offers personalized, in-home fitness training tailored to your unique needs.

Call today to schedule your FREE introductory session, which includes a balance assessment and foundational exercises to get you started!

Golden Turmeric Smoothie

Here's a simple and tasty way to incorporate some anti-inflammatory foods into your day.

Ingredients:

• 1 cup unsweetened almond milk (or any milk you prefer)
• 1 banana
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon fresh grated ginger (or 1/4 teaspoon ground ginger)
• 1 teaspoon honey or maple syrup (optional)
• A pinch of black pepper (helps increase turmeric absorption)
• A handful of ice cubes

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Taste and adjust sweetness if needed.
4. Pour into a glass and enjoy!

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Let’s Take Your Game to the Next Level.

Join a TogetherWON group class designed to boost your strength, balance, agility, and mental focus—all essential for becoming a better, more resilient player on the court.

As a participant, you'll also get access to the TogetherWON app with a daily workout plan to keep you moving between sessions.

Spaces are limited — call today! 

STAY IN THE GAME.

Email: Kristen@TogetherWon.com

Phone: 719-243-2877

Website: www.TogetherWon.com