- Women over 40 experiencing weight gain and fatigue may not be aware that inflammation is a key cause.
- Eating the right foods and taking the right supplements can help reduce inflammation.
- Age-appropriate exercise can fight inflammation in addition to reducing stress and combating weight gain.
- If required, hormone replacement therapy (HRT) can diminish the molecules associated with inflammation.
If you’ve been leading even a moderately healthy lifestyle but still struggle to lose weight or keep it off, you might find that inflammation is derailing your efforts. Aging and maintaining a healthy weight can be tough on anybody, but women 40 and up have an especially complicated time due to hormonal imbalances.
This article helps you regain control by learning practical ways to decrease inflammation, even as you age.
The Science Behind Inflammation
What is chronic inflammation?
Chronic inflammation is not your occasional swelling due to an acute injury or disease. Inflammation that is sustained for several months or even years is categorized as chronic and can really throw off your body’s homeostatic balance. If left untreated, it can trigger insulin resistance, a condition where your body has a difficult time controlling blood sugar levels. This increases your body’s fat storage mechanism and makes it that much harder to shed pounds.
And then there’s fatigue. Chronic inflammation disrupts how your mitochondria cells produce energy, making you feel more sluggish than normal. You find yourself stuck in a cycle of less activity and more weight gain.
When are you most susceptible to chronic inflammation?
Women over 40 who are going through menopause are likely to experience inflammation as estrogen begins to decline. When estrogen levels decline, your body becomes more fatigued, and your bones and joints take a hit, too. Your body then overcompensates by spiking fat storage even more.
Understanding chronic inflammation is a critical part of women’s health and wellness because your body’s internal environment is just as, if not more, important than external factors such as diet and exercise.
The Biological Impact
Over 2 million women go into menopause each year in the U.S., according to a joint study by AARP, and of that number, only 5% actually seek treatment. Without proper care, women over 40 are more likely to develop chronic inflammation and a host of other conditions that come with that.
Support Healing of Chronic Inflammation
By focusing on fixing the root cause of inflammation and monitoring your diet and exercise routines, you can combat weight gain and fatigue, wherever they start.
Hormone Replacement Therapy
Instead of succumbing to symptoms, you might consider hormone replacement therapy, or HRT. You can restore hormonal balance with synthetic estrogen and progestin, allowing your body to diminish upwards of 30% of molecules associated with inflammation.
Foods and Supplements
There are plenty of healthy foods to lose weight, and you won’t have to diet excessively. The idea is to consume anti-inflammatory foods that are delicious and easy to add to your lifestyle. The following foods just might become powerful allies in the fight against inflammation:
- Celery
- Avocados
- Apples
- Flaxseed
- Walnuts
- Quinoa
- Broccoli
- Soy Milk
- Beets
- Coffee
- Cherries
- Dark Chocolate
- Sardines
- Mushrooms
- Squash
- Ginger
- Turmeric
- Tomatoes
- Berries
You can also pair a healthy diet with supplements. They’re not a substitute for anti-inflammatory foods, but they do fill in the gaps where necessary. Try:
- Fish Oil
- Bromelain
- Resveratrol
- Spirulina
- MSM
- Vitamin C
Of course, before going on any diet or using any supplements, consult your doctor on the best regimen for you.
Meal Prepping
You can pretty much automate your food intake with advanced meal prepping services. Healthy premade meals take the guesswork out of eating right. The prepping is already done for you. You’ll save more time in the kitchen, and you’ll always have the right amount of ingredients that fight inflammation, all packed and ready to go.
For busy women over 40, this is a game-changer to nourish the body and promote long-lasting wellness.
Age-Appropriate Exercises
Exercises that fight inflammation and weight gain emphasize stress reduction and improved circulation: Concentrate on:
- Low-impact activities such as walking, yoga, Pilates, swimming, and jogging. This helps maintain cardiovascular health without stressing the body even more.
- Moderate-intensity strength training preserves lean muscle and boosts metabolism.
- Balance and mobility exercises reduce tension and the number of inflammatory molecules present in the body.
These workouts are perfect for women 40 and up because they’re easy to do and get the job done.
Recognizing Inflammation and Taking Control
Inflammation-related weight gain shows up a little differently than typical weight gain. The signs are often overlooked, and therefore undiagnosed, because they mirror signs and symptoms of aging. Take a closer look at inflammation being the root cause of weight gain if you’re experiencing:
- Frequent headaches
- Anxiety and mood swings
- Brain fog
- Joint pain
- Fatigue that doesn’t fade
- Sudden food cravings
- Fat collecting only around the belly
Pro tip: Keeping a health journal helps you pinpoint what’s triggering your inflammation. Be sure to track meals and symptoms to make it easier to build healthier habits over time.
Stop Weight Gain and Fatigue
Managing inflammation can help alleviate many of the issues women over 40 face as their health gradually declines. By incorporating specific foods, therapies, and exercises that have been proven to reduce inflammation, you can control weight gain, combat fatigue, and get your spark back.