Inflammation in menopause as a cause of fat retention

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Inflammation in menopause as a cause of fat retention

Research is currently uncovering that chronic systemic inflammation is a key factor not only in midlife weight gain, but also in many chronic disease states. Find out below how the inflammation in menopause can cause weight gain and some ways to fix it.

Inflammation in menopause as a cause of fat retention

When inflammation is present, even those with the most disciplined nutrition and exercise routines can find it difficult to maintain or lose weight. You can’t see it or feel it, but chronic inflammation is slowly taking a toll on your body, especially in menopause.

Chronic inflammation increases as part of the aging process. As our cells lose their efficiency due to aging, inflammation naturally increases. In addition, hormones, especially estrogen, protect against chronic inflammation, and when our levels begin to decline naturally in middle age during perimenopause, chronic inflammation increases again.

The first effects of systemic inflammation in menopause they can be ambiguous and go unnoticed for a long period of time.

You may feel tired or run down, your sleep patterns may change, your mood may deteriorate faster than normal, and you may notice that you are gaining weight, especially abdominal fat, and be confused as to why these changes are occurring, especially without changes in your nutrition or exercise habits.

How can I tell if I have chronic inflammation?

The following tests are great ways to see if you’re swollen and then use as a marker after nutrition/lifestyle changes to track progress.

However, these markers are not specific, which means that abnormal levels may show that something is wrong, but not the exact cause. Since nutrition and lifestyle changes combat many of the causes of chronic inflammation, it’s worth a try.

hsC reactive protein (PCR)

CRP is produced naturally in the liver in response to inflammation. A high level of C-reactive protein in the blood can occur due to various inflammatory conditions.

Erythrocyte sedimentation rate (ESR)

ESR testing is rarely done alone, as it does not help identify specific causes of inflammation. Instead, it can help your doctor identify that inflammation is occurring. It can also help them monitor your condition.

plasma viscosity

This test measures the thickness of the blood. Inflammation or infection can thicken the plasma.

What to do to reduce the risk of chronic inflammation

You can control, and even reverse, inflammation through a healthy, anti-inflammatory diet and lifestyle using these top 5 tips below:

Eat anti-inflammatory foods

Your food choices are just as important as the medications and supplements you may be taking for your overall health, as they protect against or promote inflammation.

Fruits and vegetables are rich in natural antioxidants and polyphenols: protective compounds found in plants, such as blueberries, apples, and green leafy vegetables.

Studies have also linked walnuts to reduced inflammatory markers and a lower risk of diabetes and cardiovascular disease.

Coffee and green or black tea, which includes polyphenols and other anti-inflammatory substances, can defend against inflammation.

Foods that contain omega-3 fatty acids have tremendous anti-inflammatory properties. Some of the best sources of omega-3s are cold-water fish, such as salmon and tuna, and tofu, walnuts, flaxseeds, and chia seeds.

Others anti-inflammatory foods they include grapes, celery, cranberries, garlic, olive oil, tea, and some spices (ginger, rosemary, and turmeric).

Reduce or eliminate inflammatory foods

A anti-inflammatory dietLimit foods that cause inflammation.

Inflammatory foods include processed meats and trans fats, such as margarine, corn oil, high fructose corn syrup, fried foods, artificial colors, artificial flavors, and most processed foods.

Limit or avoid simple carbohydrates, such as white flour, white rice, refined sugar, and anything that contains high-fructose corn syrup.

Make time to exercise

In menopause, to avoid osteoporosis and sarcopenia (loss of bone and muscle mass with age, respectively) and reduce inflammation, take 75 to 150 minutes of aerobic exercise a week, divided into three sessions. It’s also important to include 10 to 25 minutes of weight or resistance training at least four to five times a week.

Work for a healthy gut

To minimize inflammation, it is essential to improve the microbial barrier of the intestine because you will prevent potential irritants from entering the bloodstream through the intestinal wall. To keep your gut biome healthy, try incorporating fermented foods like tofu, sauerkraut, kombucha, miso, or kimchi.

manage stress

Chronic stress contributes to inflammation through elevated cortisol levels. Use meditation, yoga, biofeedback, guided imagery, journaling, exercise, or other methods to manage stress throughout the day.

These five changes to your diet and lifestyle can significantly reduce inflammation.

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