The Tackle Guide to Longevity: Fighting 'Inflammaging' with an Anti-Inflammatory Diet at Hayat Longevity

aoklinikjoey
Oct 9
5 min read

Let's take a moment to recall ourselves. Have you ever feel uncomfortable stomach? Fatigue? Warmth? Or more than just that? Here’s the breakthrough: the silent culprit behind many age-related illnesses—from heart disease, diabetes, cancer, and cognitive decline—is chronic inflammation which starts from that symptoms. In 2023, 1 in 5 Malaysian adults were obese, according to National Health and Morbidity Survey (NHMS)

'Inflammaging' term is scientifically recognized process combines 'inflammation' and 'aging', accelerating biological aging by causing cellular damage silently over time. The power to halt this process is on your plate. We believe one of the most powerful tools is already in your kitchen: wholesome food. The good news? You can actively combat it and unlock your full longevity potential simply by shifting your daily dietary choices toward an anti-inflammatory diet!

Firstly, Identify What Are The Symptoms of Having Body Inflammation?

Let us identify what are the common symptoms that you probably would or would not notice all this while. The early detection will always bring a better cure process because prevention is better than cure. So, coming to those symptoms are:

Redness
Heat (warmth to the touch)
Swelling
Pain or tenderness
Loss of function in the affected body part
Fatigue and insomnia
Body pain, muscle and joint pain
Gastrointestinal issues, such as constipation or diarrhea
Mental health changes, including depression, anxiety, or mood disorders
Cognitive issues: brain fog, difficulty concentrating, or memory problems
Unintended weight gain or loss
Frequent infections or general feeling of being ill

Now that you know, have you detected those in you? If yes, let us scroll to other important parts that you should know more about anti-inflammatory diet.

Get to Know What is the Anti-Inflammatory Diet?

Let us explain what it means by an anti-inflammatory diet. It is a strategic eating plan that focuses on whole, nutrient-dense foods rich in antioxidants, healthy fats, and fiber that help reduce inflammation in the body while minimizing foods that trigger an inflammatory response.

Based on the National Institute of Health (NIH) in 2023, real scenarios has proved that adherence to an anti-inflammatory diet reduces overall morbidity, mortality and the risk of chronic diseases. They identified a coronary heart disease had 73% relative risk reduction.

This dietary philosophy, a cornerstone of our Registered Dietitian’s approach at Hayat Longevity, treats food that has correct phytonutrients as medicine, helping to detoxify the body and establish a strong foundation for long-term health.

Anti-Inflammatory Food Guide

It all starts with your grocery list! Get to know what food that you should eliminate and what you should eat more. We suggest you healthy foods that are easily available in Penang's and other cities in Malaysia's grocery store or market!

Foods That Reduce Inflammation (Eat More)	Foods That Promote Inflammation (Avoid)
Fatty Fish: Salmon, Sardine, Herring, Sardines, Mackerel (kembung), King mackerel (tenggiri), Yellowstripe scad (selar kuning), and Torpedo scad (cencaru)	Processed Meats: Bacon, Sausage, Hot Dogs, Patty Burger Meats.
Vegetables: Leafy Greens (Spinach, Kale), Broccoli, Onions, Garlic, Ginger, Turmeric.	Refined Carbohydrates: White Bread, White Rice, Pasta, Crackers, and most commercial baked goods.
Fruits: Blueberries, Pomegranate, Raspberries, Dark-colored fruits.	Added Sugars: Soda, Sweetened Beverages (Juices, Coffee Drinks), Candy, Syrups.
Healthy Fats: Extra Virgin Olive Oil, Avocados, Walnuts, Almonds, Cashew	Fried Foods: French Fries, Donuts, Fried Chicken (often high in inflammatory Omega-6 vegetable oils).
Legumes & Seeds: Lentils, Chia Seeds, Flax Seeds, Tempeh, Edamame, Chickpeas, Mung bean, Peas	Trans Fats: Margarine, Shortening, and foods containing "partially hydrogenated oils."
Whole Grains: Oats, Brown Rice, Quinoa (high in fiber)	Excessive Saturated Fat: High-fat dairy, Fatty cuts of Red Meat (limit consumption).
Beverages/Other: Dark Chocolate (high cocoa content), Green Tea, Water.	Excess Alcohol

Why Everyone Needs Anti-Inflammatory Diet, Even You!

You might think an anti-inflammatory diet is only for those with obvious chronic conditions like arthritis, heart disease or obesity. However, at Hayat Longevity, we advocate this eating pattern for everyone, regardless of current health status, because chronic inflammation can manifest in surprisingly subtle ways. You may get the benefits of:

Slowing Aging Process
Reduced Chronic Disease Risk
Enhanced Brain Function
Optimized Gut Health
Sustained Energy and Vitality
Enhanced glowing skin
Stabilize mood
Improve weight management
Arthritic symptom relief
Improve blood sugar control

“Incorporating anti-inflammatory foods daily is not just about preventing disease; it's about optimizing your body's function to remain high for decades to come and best looks at any age.”

Do You Know that Anti-Inflammatory Diet Can Contribute Major Changes in Your Blood Markers?

Based on the American Heart Association, diet contributes to reducing inflammation with potential reductions of CRP markers (a marker of inflammation) up to 48% in some studies, but there's no fixed percentage because the impact varies by individual and severity of inflammation.

It clearly shows that the diet works by simultaneously reducing the consumption of foods that promote inflammation (refined sugars and trans fats) while flooding the body with nutrients that actively resolve it ( antioxidants and Omega-3s). It is all about choosing the right anti-inflammatory food in your plate daily.

The Hayat Longevity Approach

At Hayat Longevity @ AOKlinik Penang, we believe that the anti-inflammatory diet is a powerful starting point, achieving peak longevity requires a personalized strategy based on your metabolic profile, lifestyle, diet and goals that we’ll get you covered! This is why a thorough blood test analysis is the first step in creating your personalized anti-inflammatory and longevity meal plan alongside with support from pharmacotherapy like injectable pen (Mounjaro, Ozempic) and oral pills (Contrave, Duromine) for reverse aging and weight management (overweight/obesity).

Start Your Personalized Longevity Journey

Ready to leverage the power of nutrition to live longer, better? Contact us today to schedule your comprehensive longevity assessment and nutritional consultation. The good thing is that you are not alone in this soon to be progressive journey. We have here with you our certified doctors and registered dietitians that will be together in this journey!

References:

Scheiber, A., & Mank, V. (2023, October 28). Anti-Inflammatory Diets. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/sites/books/NBK597377/
Koelman, L., Egea Rodrigues, C., & Aleksandrova, K. (2021). Effects of Dietary Patterns on Biomarkers of Inflammation and Immune Responses: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Advances in Nutrition, 13(1). https://doi.org/10.1093/advances/nmab086
Yu, X., Pu, H., & Voss, M. (2024). Overview of anti-inflammatory diets and their promising effects on non-communicable diseases. British Journal of Nutrition, 132(7), 1–21. https://doi.org/10.1017/s0007114524001405
Wang, H., Zhou, Z., Liu, X., & Chen, Y. (2025). Anti-inflammatory diets might mitigate the association between sedentary behaviors and the risk of all-cause deaths. Nutrition & Metabolism, 22(1). https://doi.org/10.1186/s12986-025-00907-2
Neufcourt, L., Assmann, K.E., Fezeu, L.K., Touvier, M., Graffouillère, L., Shivappa, N., Hébert, J.R., Wirth, M.D., Hercberg, S., Galan, P., Julia, C. and Kesse‐Guyot, E. (2016). Prospective Association Between the Dietary Inflammatory Index and Cardiovascular Diseases in the SUpplémentation en VItamines et Minéraux AntioXydants (SU.VI.MAX) Cohort. Journal of the American Heart Association, 5(3). doi:https://doi.org/10.1161/jaha.115.002735.
Basu, A., Devaraj, S. and Jialal, I. (2006). Dietary Factors That Promote or Retard Inflammation. Arteriosclerosis, Thrombosis, and Vascular Biology, 26(5), pp.995–1001. doi:https://doi.org/10.1161/01.atv.0000214295.86079.d1.