Are you stuck in a health loop you don't want to be in? Inflammation & Fat

What Exactly is Inflammation?

Inflammation is your body's immune system response to injury, infection, or stress. In the short term, it's a helpful repair process-immune cells rush to the site, clean up damage, and start healing. The problem happens when inflammation becomes chronic. Instead of resolving, the immune system stays in 'low simmer' mode, releasing chemicals that damage tissues over time and contribute to diseases such as heart disease, type 2 diabetes, osteoporosis, sarcopenia, and cognitive decline. 

Menopause & Inflammation

No surprise, there is a connection with menopause. In a nutshell,

• Estrogen has anti-inflammatory effects. When estrogen is up and down in perimenopause and drops in post menopause, immune cell activity regulation is impacted, influencing the bodies ability to keep inflammatory markers such as C-reactive protein (CRP) lower. Inflammatory processes become more active.
• Body fat distribution changes. Fat distribution can shift in menopause to more visceral (around the organ fat) versus adipose fat. This visceral fat is metabolically active, meaning it produces molecules like cytokines which are pro-inflammatory.
  

There are factors that create a pro-inflammation environment in the body. These include things such as:

• Poor sleep 
• Chronic stress
• Gut health
• Decline in muscle mass (lack of exercise)
  
• Over exercising without proper recovery
• Poor nutrition choices such as fried and sugary foods, and a lack of 'anti-inflammatory' foods such as berries, flax seed, and more

Visceral Fat Gain & Inflammation Cycle

How It All Works

• Visceral Fat Gain. A situation arises causing you to gain visceral fat. This visceral fat is stored around the organs versus adipose fat and is what you may hear referred to as the 'menobelly'. This is a shift for women as we typically store fat in our hips and glutes as adipose fat. Visceral fat is more dangerous because it is a metabolically active type of fat. This means it releases hormones and other substances that can negatively impact our insulin sensitivity, blood pressure, and inflammation. This type of fat releases inflammatory molecules and fatty acids that can disrupt your metabolism. 
• Blood Sugar Stability. The rise in visceral fat during midlife doesn’t just change body shape—it fuels a metabolic environment that makes fat storage even easier. Visceral fat releases compounds that disrupt blood glucose regulation, increasing insulin resistance and signaling the body to store more fat. This creates a cascade where energy levels drop, making it harder to choose nutrient-dense foods or stay motivated to exercise. Over time, these shifts further feed inflammation and weight gain, creating a self-reinforcing cycle that’s hard to break without targeted intervention. This is the lifestyle impacts feedback loop (a spin off loop we could add to any of the stages above).
• Appetite Control. Leptin is a hormone that signals the brain it is full. With inflammation, this signal becomes less effective, making your brain believe you are hungry even when you have eaten enough. In addition, cortisol levels, a stress hormone, can increase. When this occurs, your body is in a state to hold and store fat (especially in the belly).
• Visceral Fat Gain Worsens Inflammation. Visceral fat gain promotes more inflammatory molecules, further disrupting metabolism and hormones. Over time, as this cycle continues with more weight gain and inflammation, the body becomes at a heightened risk for many chronic disease such as type 2 diabetes, heart disease, joint pain, cognitive decline, and more. 

What Can You Do?

Understanding the cycle is key. In your younger years, you likely never noticed inflammation, now it can wreak havoc on your entire body. Here are some other tips:

1. Observe.

• How often do you feel swollen, puffy, achy? 
  • A) Rarely, B) A few times per month, C) Most days
• How's your energy in the afternoon?
  • A) Steady and solid, B) I need caffeine or sugar to push through, C) Total crash
    
• How best describes your waistline over the last year?
  • A) Stable, B) Slowly expanding despite no big lifestyle changes, C) Growing fast and feels harder to lose than before
• How's your sleep?
  • A) 7-8 hours most nights, I feel rested, B) Interrupted a few times a week, C) Rarely deep or refreshing
    
• What is your stress level?
  • A) Manageable, B) Pretty high but I push through, C) Off the charts
• How's your diet lately?
  • A) Balanced and nutrient-dense (lots of leafy greens, antioxidants, fiber, protein, omega-3s), B) Processed snacks creep in daily, C) Heavily reliant on convenience and comfort (fast-foods, fried, sugar)
• How is your exercise?
  • A) I strength train and exercise consistently with proper recovery, B) I strength and exercise consistently but don't consider recovery, C) I randomly or don't exercise consistently
    

Results:

• Mostly A's: You are doing well-keep inflammation low by maintaining your habits
• Mostly B's: You might be tipping the scale. Small shifts can reverse this.
• Mostly C's: You are likely deep in the fat-inflammation loop. With targeted nutrition, movement, sleep reduction, sleep, and hormone support, you can break it.

2. Foundations: Sleep, Stress Management, Nutrition

• Sleep that is restful and restorative is key. Check out our blog on Sleep, we break down strategies for sleep improvement. 
• Stress management can be achieved by reducing sources of stress, CBT, mindfulness, and exercise like yoga, Pilates, and meditation.
• Nutrition is a core foundational element. 
  • Fatty fishes high in omega-3 fatty acids (EPA & DHA) lower inflammation cytokines. Look for fishes like salmon, sardines, mackerel, trout.
  • Colorful fruits and vegetables are packed with antioxidants (vitamin C, flavonoids, carotenoids) that neutralize free radicals. Consider foods like berries, cherries, leafy greens, cruciferous vegetables, peppers.
  • Extra virgin olive oil contains oleocanthal, an anti-inflammatory compound similar to ibuprofen's mechanism. 
  • Nuts & seeds provide plant-based omega-3'sm magnesium, polyphenols-all inflammation fighters.
  • Fermented foods contain probiotics to help maintain a healthy gut lining and reduce systemic inflammation. Foods such as Greek yogurt, kefir, sauerkraut, kimchi.
  • Legumes are high in fiber and support healthy gut bacteria, which regulate immune and inflammatory effects. Consider lentils, black beans, chickpeas.
  • Others: green tea, herbs and spices such as turmeric, garlic, cinnamon

3. Physical Activity: 

• Exercise especially
  regular strength training promotes muscle gain and reduces visceral fat stores, lowering the constant 'inflammatory signals' from this fat tissue.
• Exercise increases muscle glucose uptake, reducing circulating blood sugar and insulin resistance, which helps lower inlammation
•  Physical activity also releases anti-inflammatory myokines that directly reduce inflammatory markers, even short bouts of moderate exercise can temporarily lower inflammation.
• Physical activity also enhances
  circulation and immune regulation, preventing overactivation that drives chronic inflammation. It also improves mitochondrial function, and can boost mood while lower stress hormones. 

Inflammation Is Not The Only Culprit

There are many interrelated reasons why it feels like you continue to gain weight no matter what you do. It is important to look at the full picture that include biological, psychosocial, and lifestyle behaviors. The good news is there are core things that impact and help resolve the issue regardless of the root cause. At PAUZ, we have created the PAUZ Thrive method. It is comprised of three pillars: 1. Grounding & Calm, 2. Mind Over Matter, 3. Blueprint for Success. 

Some Important Reflection For You

• What is your relationship like with your body, food, and exercise? 

• What is your attitude towards medical supports such as menopause hormone therapy, other hormone and non hormone medications such as GLP-1?

• How motivated are you to alter your current habits? Are they still serving you well?

• How will you feel in one year if you invest in yourself? How will you feel if you don't?

   

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