Have you been struggling with stubborn weight gain?
If so, you’re not alone, and it’s likely not you – it’s perimenopause.
For many women maintaining their weight becomes increasingly more challenging especially as they near and enter their 40s.
This stage of life often brings a number of different lifestyle changes, and along with those an increased midline.
During perimenopause the body goes through a number of hormonal fluctuations that can take a toll on your metabolism and body composition. Women entering into their 40s and 50s are impacted by these body changes, sometimes in a way that can negatively influence their self-image and self-esteem.
The good news is – we’re in this together, and there are some healthy, practical and effective methods to manage perimenopausal weight gain related to hormone fluctuations and metabolic deficiencies.
Read on to discover:
What is perimenopausal weight gain?
Why does perimenopausal weight gain happen?
How to manage perimenopausal weight gain
Let’s dive in!
What is perimenopausal weight gain?
Perimenopause begins during our late 30s and early 40s, and it can bring with it changes to the body’s appearance and functioning.
Perimenopause and menopause impact many aspects of a woman’s health.
Women may experience:
Changes in thyroid function which can affect metabolism
Increase in visceral fat accumulation in and around the abdomen (and organs)
Ultimately – perimenopausal weight gain is a byproduct of the many hormonal and energy changes that come along with bodily transformation.
Decreased metabolism, lack of energy, fatigue and tiredness, stiffness and bloating – all of these perimenopausal symptoms can combine together, making it very hard to get out and get exercise.
The bottom line is that during perimenopause, we have reached an age at which our bodies need us to play a more active role in maintaining our daily health, and that starts with understanding what is happening and why.
Why does perimenopausal weight gain happen?
Weight gain is a common occurrence during perimenopause.
It’s important to understand that perimenopausal weight gain is not solely a result of overeating or a lack of exercise, but rather a biological response to changing hormones.
As we age, our metabolism slows down, which means we’re not digesting food as quickly or as effectively as we did in our younger years.
Hormonal changes during perimenopause, such as decreased estrogen, is the body’s natural process to pump the fertility brakes – you can still get pregnant during perimenopause, but your reproductive organs are slowing down and becoming less fertile.
Low testosterone, which begins to drop after age 30, can lead to an inability to build muscle mass, lose weight and decreased energy levels. Other side effects of low testosterone include: low mood, low libido and decreased bone density.
These hormonal changes can also affect metabolism, appetite regulation and fat redistribution, as subcutaneous fat (that is, the fat that is stored beneath your skin) becomes abdominal fat, which can also be called visceral fat (which is, the fat that is packed around your vital organs).
A decrease in metabolism, combined with a decrease in energy and feelings of fatigue, can lead to less physical activity and exercise – creating a recipe for packing on the pounds.
The good news is, there are ways to help your body respond to these fluctuating hormones and effectively manage perimenopausal weight gain.
A wider waistline comes with increased risks
Although bodily changes and weight gain are a common experience while aging, there are a number of motivating factors for why you should strive to manage the amount of weight you gain.
In fact, excess weight, particularly around the abdominal area, is associated with an increased risk of cardiovascular disease, diabetes, and certain types of cancer. By managing weight gain, you can be proactive in protecting your long-term health and reduce your risk for developing these conditions.
Taking control of perimenopausal weight gain helps to promote healthy aging, including better joint health, vitality and longevity.
How to manage perimenopausal weight gain
Managing perimenopausal weight gain can improve the quality of your life, boost your confidence and even minimize the hormonal imbalances that may exacerbate perimenopausal symptoms such as hot flashes, mood swings, and disrupted sleep.
Ultimately the best way to manage perimenopausal weight gain is through a holistic approach that includes:
Engaging in regular physical activity is key to managing weight during perimenopause, and it brings other benefits including lower stress levels, improved mood, and better sleep. Incorporate a combination of cardiovascular exercises such as walking, jogging or swimming. As cortisol levels rise during perimenopause, it is okay to focus on movement that is less taxing on the body, such as walking, yoga, or pilates. To really lose visceral fat, we also want to encourage NEAT (non-exercise activity thermogenesis), which is essentially just moving as much as possible throughout the day.
Strength training exercises not only help to boost your metabolism, they also counteract the natural muscle loss that occurs during perimenopause. Incorporate weight lifting or resistance bands into your routine at least three times weekly to reduce muscle loss and improve bone health.
A balanced and nutritious diet is crucial for weight management during perimenopause.
Due to a drop in estrogen levels, women in perimenopause can’t process sugars (or foods that turn into sugars) nearly as well.
It’s important to:
Focus on getting fiber from foods like chia, vegetables, and beans
Add in more protein in each meal
Consume a variety of vegetables throughout the day
Significantly reduce or eliminate alcohol to protect the gut microbiome and promote healthy sleep
Reduce caffeine intake to promote better sleep
Avoid or limit processed foods, sugary snacks and drinks that offer little nutritional value
Pay attention to portion sizes and practice mindful eating to foster a healthy relationship with food
By reducing refined carbohydrates, sugar, and alcohol, and eating more whole foods, women can significantly reduce disease risk. This diet has been shown to be beneficial for the prevention of cardiovascular disease, dementia and diabetes. Weight loss and perimenopausal symptom control is an added benefit.
Quality sleep and reduced stress levels are critical to supporting hormone regulation, your metabolism, and overall well-being.
Find stress management techniques like meditation, deep breathing, yoga or journaling and create a relaxing bedtime routine to lower stress levels and increase your chances of having a restorative sleep each night.
Take supplements designed for perimenopausal women
While a balanced diet and multivitamin may have cut it in your younger years, perimenopause is a life stage during which your body can benefit from a clinically designed supplement stack created to support the unique needs of your body during this stage of life.
Not all supplement stacks are created equal, and the best brands will design their supplement system around specific health needs or goals – i.e. for men, for menopausal women, for weight training.
Here at Revivele, we’ve created our Essentials line of supplements to target the unique health needs of women in perimenopause and menopause, with a special focus on preventing the diseases that disproportionately affect women.
For example, our supplement system includes the ingredients berberine (which helps to manage weight loss and improve blood sugar levels) and inositol (which is a type of sugar found in the body, and is sometimes referred to as vitamin B8, even though it’s not a vitamin).
Working together – and combined with healthy eating habits and an active lifestyle – berberine and inositol can help with:
Increased insulin productivity in the body to break down fats and sugars
Fats distributed away from the abdomen and spread more healthily
throughout the body
Higher energy levels and improved metabolism and digestion
More balanced hormones
It’s important to talk to your doctor if you’re considering adding a supplement to your daily routine, and all women should be empowered to raise any health concerns – menopause related or not – to their family physician.
Looking to learn more about women’s health and wellness?
Learn more and get updates on the release of our Essentials supplement system by
More women than men experience insomnia – and more women than men develop dementia as well.
But, what exactly is the relationship between sleep, dementia, and women’s health? How do you lower your risk of developing dementia when the odds can sometimes feel stacked against you as a woman?
This article will walk you through the science behind insomnia and dementia – and offer suggestions on how to decrease your risk factors using a healthy sleep routine.
Read on to learn more about:
The relationship between sleep and the brain
The connection between sleep and dementia
Menopause and healthy sleep
Tips for a healthy sleep routine
The relationship between sleep and the brain
Sleeping – in addition to eating healthy foods, drinking enough water, and maintaining a healthy lifestyle – is vitally important for our overall health and development.
When you wake up feeling rested, you likely had what’s known as restorative sleep. Restorative sleep doesn’t just leave us feeling ready to tackle the day – it delivers a host of benefits, both immediate and long-term, for our brain, body and cellular function.
Some important benefits of restorative sleep include:
Cellular repair and regrowth
Proper long-term storage of memory
Increased attention span
Healthy metabolic regulation
Toxic waste removal in your brain
Improved mood
In fact, Bryce Mander, PhD, assistant professor at the University of California, who has closely reviewed the neuroscience of sleep recently reported, “there isn’t a single organ system in the body that isn’t affected detrimentally by sleep loss… If you disrupt sleep, you disrupt function everywhere. But if you can improve sleep, you might have a chance of improving everything.”
Yet, dysregulated sleep habits, and impaired cognitive function or brain fog, are just two of the numerous symptoms women experience due to hormonal imbalances during perimenopause – a stage all women go through during the course of their lives. Many healthcare professionals to date are dismissive of all perimenopausal symptoms – including disrupted sleep patterns – in perimenopausal and menopausal women, shrugging them off as “a normal part of this stage of life.”
Today, scientific studies have drawn new connections to women’s health, dementia, and the importance of getting enough sleep.
The connection between sleep and dementia
Sleep – that blissful time when our minds and bodies can rest, adrift on dreams – plays a huge role in our day to day lives.
According to the CDC, a “normal” amount of sleep is 7 hours in order to promote optimal health – however, 1 in 3 adults do not get the sleep they need to stay healthy.
Many adults feel that a lack of sleep is a normal part of adult life. During early adulthood, we are conditioned to believe that lack of sleep is “just what happens” as we age. Whether it’s a busy career, starting a family or caring for aging parents, many women find that sleep falls way down on the priority list.
Yet, research suggests that your sleeping habits can have an impact on your current health and wellbeing, as well as your future health as you grow older.
In fact, Dr. Andrew Huberman, neuroscientist and tenured professor at Stanford School of Medicine speaks at length about how damaging the mentality many young people have of “I’ll sleep when I die,” is to their day-to-day and long-term health.
So, not only is sleep important for you to enjoy each moment throughout the days of your life, feeling a true sense of vitality, but a lack of sleep may impact your cognitive function in your later years.
For someone living with a loved one who may be suffering from dementia, it is important to note that a lack of sleep is a common symptom of the disease.
Sometimes these changes in sleeping patterns may be so pronounced that older adults living with dementia may sleep all day and be unable to sleep at night.
These sleeping patterns are also known as sundowning. Adults living with dementia may experience:
Confusion
Anxiety
Agitation
Pacing
Disorientation
Hallucinations
These behaviors may begin at dusk and continue throughout the night.
Sleep disruptions in your life while you are caring for others (children, adult parents living with dementia) can be difficult and have an impact on your own health.
If you need help managing sleep disruptions in your loved one, there are resources for caregivers that you may find helpful.
Women’s menstrual cycles, pregnancy, and perimenopause all have an impact on our ability to sleep.
As hormones begin to decrease (usually around mid to late 30s), women may start experiencing perimenopausal symptoms – a time during which these hormone fluctuations cause sleep disruptions.
Research indicates a strong relationship between perimenopause and cognitive consequences, such as the development of dementia. This is likely due to the loss of sex hormones, most especially estrogen, and the flurry of symptoms women experience that also happen to be risk factors for dementia, such as sleep disturbance, changes to gut microbiome, glucose intolerance, increased stress and anxiety, inflammation, brain fog and more.
If you think you’re experiencing perimenopause, or want to know more about it, here are 6 physical signs of perimenopause to look out for in yourself or your loved ones.
Ultimately, the connection between sleep, menopause and dementia must not be overlooked. Whether you’ve struggled with sleep throughout your life, or you might be experiencing secondary insomnia due to perimenopause or the early stages of dementia, the takeaway is clear: all women deserve to do everything they can to prioritize, protect and optimize their sleep.
Tips for prioritizing and creating a healthy sleep routine
The first step to improving the length and quality of sleep you get is to make sleep one of your top priorities. If you’re looking for more motivation to prioritize the vital role sleep plays in our lives, and learn more about other relevant women’s health topics read the very first chapter of Dr. Kavita Desai’s book “Lady Parts: Putting Women’s Health Back Into Women’s Hands.”
If you’re experiencing insomnia, you may need to consider taking a three step approach to repairing your sleep:
Optimizing the biological mechanics of sleep within your body using natural sleep remedies such as magnesium, l-theanine or drinking teas such as chamomile, passionflower or valerian.
Improving sleep hygiene such as your post-bedtime routine and sleep environment (see more on this below).
Whether you’re experiencing insomnia or would like to improve the length and quality of your sleep, focus on creating an optimal sleep routine.
According to the CDC, there are some very simple strategies you can implement in your daily lives to help your bodies relax in the evenings, such as:
Keep a consistent bedtime and bedtime routine for yourself.
Ensure your sleeping space is dark, quiet, relaxing, and kept at a cool temperature.
Remove all electronic devices from your bedroom (such as phones, televisions, computers, etc).
Extra tip: Don’t use your phone for at least 60 minutes before bedtime to avoid stimulation and the disruptive effects of blue light, both of which can impact your sleeping routines.
Avoid large meals, caffeine, or alcohol use several hours before bedtime.
Get exercise throughout the day to help your body burn off energy and prepare for sleep.
Dr. Andrew Huberman has recently been instrumental in drawing attention to the importance of timed light exposure of specific wavelengths – i.e. waking up and getting outside to expose yourself to sunlight – to improve sleep and modulate hormone levels.
Following these steps will help to encourage your mind and body to maintain healthy sleeping habits.
At Revivele, we believe that every woman should be given the information they need to prioritize their health, advocate for their needs and take action to prevent the development of possible health concerns like dementia.
Not only do we keep up-to-date on the latest scientific research when it comes to women’s health, and brain health, but we are also gearing up to release our new supplement system, Essentials by Revivele, which will include a night time supplement designed to aid and improve sleep.
Who is most at risk of developing Alzheimer’s disease?
If Alzheimer’s runs in my family, do I have a higher risk of developing it?
These are common questions many people ask themselves, especially as they enter and live through middle-aged adulthood.
Women are disproportionately affected by Alzheimer’s disease, with close to two thirds of the millions of Americans living with Alzheimer’s being women. Women are also often the primary caregivers for loved ones with Alzheimer’s disease, placing an increased physical and mental load on their relationships, careers and health.
If you’re here to learn how to lower your risk of developing Alzheimer’s disease, you’re in the right place – and the first step is understanding the APOE4 gene.
Awareness of the APOE4 gene spiked in November 2022 when actor Chris Hemsworth learned through genetic testing that he is a carrier of two of the APOE4 gene variants. After learning of his genetic risk, Hemsworth took immediate steps to prevent development of the disease.
Fortunately, there are a number of preventative steps we can all take to lower our Alzheimer’s risk, even if you carry the APOE4 gene. For women, who carry a higher risk, new research even suggests that hormone replacement therapy (HRT) may prevent Alzheimer’s as well as offsetting many of the symptoms that come with being perimenopausal.
Read on to learn more.
What is the APOE4 gene?
Simply put, genetic variants can increase or decrease the risk of developing a specific disease.
Genes contain alleles (pronounced a-LEE-ull) which are variants found within genes. The ε4 allele of the Apolipoprotein E gene is called the APOE4 gene.
At the moment, studies suggest that APOE4 is one of the strongest risk factors of developing Alzheimer’s.
About 25% of people carry one copy of the APOE4 gene – and about 2 to 3% carry two copies of APOE4 – like Chris Hemsworth.
Unfortunately the exact reasons behind why APOE4 increases Alzheimer’s risk is not clearly understood. However, recent research has found a link between Alzheimer’s and the brain’s ability to process fats (read more on this below).
It’s important to know that a genetic risk factor means having a genetic variant that increases the risk of developing a disease, but it alone does not directly cause a disease.
For example, some people who develop Alzheimer’s have no APOE4 genes, and some carriers of APOE4 genes don’t develop Alzheimer’s at all.
Think of genes as light switches. Possessing the gene does not automatically mean it will be “switched on,” and there are lifestyle changes we can make to try to keep that APOE4 genetic variant “switched off.”
APOE4 is not the same as APOE
APOE is the gene responsible for transporting cholesterol molecules to the brain through the bloodstream, including healthy fats and neuroprotective DHA (found in fatty fish and fish oil supplements).
In Alzheimer’s patients, this APOE process falters, causing the amyloid to become too sticky. This causes the amyloid to form in abnormal clumps, creating a plaque on the brain which decreases brain function.
Statistics have demonstrated that APOE4 affects men and women differently.
A female carrier of only one APOE4 gene is at greater risk of developing Alzheimer’s disease than a male carrier of two APOE4 genes – and is more likely to deteriorate more quickly.
It is absolutely critical that women are empowered with the knowledge and tailored health tools designed for our unique biology to manage and prevent our risk level from getting too high (more on this below).
Is Alzheimer’s genetic?
As you now know, there are genetic risk factors that may increase the risk of developing Alzheimer’s.
As genetic disorders or genetic risk factors are often passed down through generations, it is possible that a family history of the disease can increase your personal risk for developing the disease.
Similar to Chris Hemsworth, it’s possible to take a blood test to determine which APOE alleles you have or don’t have – but remember – this alone will not predict whether you will or will not develop Alzheimer’s. It will, however, provide you with important information on your personal risk level and offer insight into whether you may want to prioritize taking preventative steps to offset your chances of developing the disease.
Are genes the only factor in developing Alzheimer’s?
In addition to genes and family history, there are other factors that may impact your risk for developing Alzheimer’s.
Lifestyle choices, including diet, substance use, and exercise, are also key indicators of your risk for developing Alzheimer’s.
Poor sleep, damaged gut microbiomes, stress, poor diet, inflammation in the body, and low vitamin D levels are also factors that may increase risk, even for non-carriers of the APOE4 gene.
For instance, diets high in saturated fats are believed to decrease memory function, whereas the frequent consumption of fruits, vegetables, fish oils, and omega-3 rich oils may decrease the risk of Alzheimer’s disease – especially in carriers of the APOE4 gene.
Take a look at these5 healthy habits to pick up this year to stay on track!
Age is the largest determinant of Alzheimer’s development, as after the age of 65, the risk of developing Alzheimer’s doubles every five years, and about one third of all adults over the age of 85 may have Alzheimer’s disease.
When Alzheimer’s develops earlier than the age of 65, it is considered early-onset Alzheimer’s, which in very rare cases can begin as early as the age of 30.
Of the 6.2 million people living with Alzheimer’s disease in America alone, nearly two thirds of them are women, making them almost twice as likely to develop the disease than men.
As women age, they experience menopause – which has been attributed to the brain changes associated with increased risk for developing Alzheimer’s disease.
What are symptoms of Alzheimer’s?
Alzheimer’s may present a little differently from person to person, and depending on the severity of the disease.
Memory loss that disrupts daily life Losing track of dates and not knowing your current location Taking longer to complete daily tasks Repeating questions and forgetting recently learned information
Increased confusion and forgetting personal history or events Withdrawal from social activities Inability to learn new things Difficulty carrying out familiar multi-step tasks like getting dressed Difficulty with language, reading, and writing
Inability to communicate No awareness of recent experiences or surroundings Weight loss, seizures, and physical decline Loss of bodily function control
If you’re concerned that you or a loved one are exhibiting any of the early signs of Alzheimer’s or dementia, please don’t hesitate to contact your doctor to book an appointment for testing.
Alzheimer’s prevention: It begins with awareness
Being aware of your risk factors for developing Alzheimer’s helps you to prepare for life changes and start taking steps to lower your risk.
For women, part of awareness must be learning about your body’s natural processes, including the hormonal and brain changes that come with menopause.
During perimenopause, an APOE4 carrier’s ability to metabolize glucose and ketones becomes doubly impaired, which may create a “brain fog” that greatly increases the risk of developing Alzheimer’s disease.
To make matters more complicated, many perimenopausal symptoms are also the same as risk factors for Alzheimer’s: disrupted sleep, poor gut microbiomes, stress, brain fog and more.
From getting enough sleep, to maintaining a healthy weight and managing your blood pressure – there are preventative measures you can begin putting in place today to protect your future health.
Below we’ll look at two other considerations perimenopausal women should consider: supplementation and hormone replacement therapy (HRT).
Not all supplements are considered equal however, and different brands tailor their formula to different populations and for specific health benefits or outcomes.
For example, at Revivele, we’re currently in the process of developing a comprehensive supplement system for women that contains all of the vitamins, nutrients, herbs needed to improve a woman’s well-being, brain health, mood and sleep.
Hormone replacement therapy
According to very recent studies, scientists believe that women taking HRT during perimenopause experienced greatly improved memory, cognitive function, and brain volumes compared to women who do not.
HRT can be a way to not only address the debilitating symptoms of perimenopause, but also reduce the risks of dementia
If you’re nearing menopause, ask your doctor about HRT medications, and start a plan to begin the process during perimenopause.
Women no longer need to continue suffering in silence.
Founded by Dr. Kavita Desai, Revivele is a women’s health company with a primary focus on brain and hormonal health. In the late spring 2023 Reviele will be launching a monthly supplement system for peri-menopausal women. The subscription-based system is dosed based on evidence for disease prevention and symptom relief for women, with 40 ingredients blended into an easy-to-follow format. Some of the supplements include functional mushrooms, probiotics, vitamin D, vitamin C, B complex, omega 3, turmeric, magnesium glycinate and ashwagandha. To be notified once our products launch, please join our newsletter or email info@revivele.com.
After several weeks of festivities, late nights, and too many overindulgences, many of us feel fatigued, bloated and a little blue after the holidays. So in the upcoming post-holiday weeks, rather than sinking into a spiral of crash diets and negative self-talk, embrace the New Year as the perfect time to prioritize self-care, exercise, and lifestyle changes with newly adopted health-enhancing habits.
By putting ourselves first and prioritizing our mental and physical well-being, it allows us to thrive in our careers and relationships and show up for ourselves healthily and mindfully. So, this January, let’s empower and educate ourselves by learning to listen and learn from our bodies.
In this blog, we will summarize five ways you can put your health (and yourself) first this year:
1. Reduce or eliminate alcohol intake
Drinking less alcohol is beneficial on many levels and by reducing your intake, you will notice many key differences in your body composition and overall mood. . You may notice that the day after indulging in a few alcoholic drinks, you have a headache and are quite thirsty. Alcohol is a diuretic, meaning that your renal system loses fluid at a higher rate than other liquids, causing dehydration. With prolonged dehydration, your skin loses its elasticity, leading to sagging, dryness, and wrinkles. Drinking is also calorie-dense and can result in poor food choices and weight gain. That is only part of what happens on the outside.
On the inside, alcohol is detrimental to our brain and hormonal health. If you have been considering reducing your alcohol intake and need more information and motivation to make it happen, you have come to the right place. Some other negative side effects of alcohol include:
Interfering with the production of our happy hormone, serotonin, and acts as a depressant
Monopolizing liver function by stopping the filtering and detoxifying of other food and toxins to focus on the processing of only alcohol
Disrupting sleep
Changing the composition and function of the gut microbiome
Causing inflammation and chronic disease
Impeding brain function in the areas of controlling balance, memory, speech and judgment
Reducing brain volume, neuron function, and white matter fiber integrity
Optimal liver function is essential for overall health and well-being. The liver is one of the body’s primary detoxification organs, along with the intestines, kidneys, lungs, and skin. It regulates blood sugar levels to help steady energy levels, clears the blood of drugs and other poisonous substances, and fights off infection by producing immune factors and removing bacteria. When the liver is busy processing alcohol, it impedes its ability to perform other vital functions. To lighten the load on your liver, reduce or eliminate your alcohol intake.
Knowing the impacts of alcohol on your body enables you to make informed decisions. It may also provide some answers if you have been feeling anxious or depressed after drinking alcohol, experiencing sleep disruptions, or lacking energy.
2. Increase activity level
Physical exercise has many long-term health benefits, such as reducing inflammation, clearing the mind, increasing energy levels, and improving cardiovascular function. As little as 20 minutes of moderate exercise stimulates the immune system and reduces inflammation.
Keep in mind that intense exercise activates the sympathetic nervous system (the fight or flight response) and decreases the parasympathetic nervous system response (the rest and digest response), temporarily increasing stress levels in the body. If you feel drained, fatigued, or stressed, your body is already taxed and intense exercise may only add to that. During perimenopause, when estrogen and progesterone are low many women benefit from shifting to gentle exercise, such as yoga, weight training and daily walks.
Osteoporosis occurs when bones become extremely weak, lose mass (or thickness), and break very easily. Aging, declining estrogen levels during perimenopause, and lack of weight-bearing exercise can slow the formation of new bone tissue. Research shows women can lose as much as 20% of their bone mass after menopause, and one in ten women is affected by osteoporosis worldwide. It is so important to incorporate regular weight-bearing exercises like weight training, tai chi, walking, dancing, and yoga into your routine.
3. Drink more water
Adequate water consumption is a necessary part of being in good health. Water makes up about 60% of the human body and approximately 73% of the brain. It is essential for many bodily processes, including digestion, absorption and circulation of nutrients, removal of toxins, and remaining alert and focused.. A well-hydrated brain functions better, with more clarity, creativity, memory, and attention, while reducing irritability and headaches. Sipping cool water can help with hot flashes, and proper hydration can improve sleep naturally
By the time you feel thirsty, you are already dehydrated so drink water throughout the day, consuming 1.5 to 2 liters of water daily.
4. Eliminate inflammatory foods
Inflammation has a highly detrimental effect on the body by damaging arteries, organs and joints. Chronic or persistent long-term inflammation leads to diseases and conditions such as arthritis, asthma, cancer, dementia, and mental illness. The good news is that you can dramatically reduce inflammation by eating the right foods.
Foods to avoid include:
Refined carbohydrates in prepared or processed foods, such as bread, rice, baked goods, and breakfast cereals. A helpful indicator of foods high in refined carbohydrates is to see where the food item falls on the glycemic index (GI). A high GI-rated food will likely contain refined carbohydrates that raise blood sugar levels.
Sugar and high fructose corn syrup are the two main types of added sugar in Western diets. When eaten in large amounts, fructose is associated with multiple diseases, including diabetes and cancer. Foods with a lot of added sugar include chocolate, candy, cakes, cookies, and soft drinks.
Processed meats contain advanced glycation end products (AGEs), nitrates, and proteins and fats exposed to sugar. AGEs cause inflammation and contribute to diabetes, atherosclerosis, and cancer. Avoid foods such as bacon, sausage, ham, and processed meats.
Seed and other refined oils are highly inflammatory. Try to swap out unhealthy oils such as canola, vegetable, safflower, and sunflower oil with a good quality olive or avocado oil.
Artificial sweeteners, such as aspartame and Acesulfame-K, potentially have a high cancer risk and can disrupt the gut microbiome. Replace them with small amounts of stevia or a natural sweetener such as raw honey.
To reduce inflammation:
Focus on consuming whole foods – organic fruits and vegetables, grass-fed beef raised without antibiotics and hormones, free-range chicken and eggs, and sustainably sourced, low-mercury fish. Add foods high in omega-3 fatty acids such as salmon, tuna, flaxseed, chia and walnuts, and probiotic foods like kimchi.
Avoid environmental toxins like pesticides, asbestos, phthalates, and BPA.
Remove stress from your life as much as you can.
Get an adequate amount of high-quality sleep every night.
5. Incorporate supplementation
It would take mass quantities of food to consume therapeutic levels of all the nutrients we require and this is where supplements come in. However, understanding which supplements to take and how and when to take them can be confusing and overwhelming. At Revivele, we’ve been working behind the scenes to curate a supplement system for perimenopausal women that will offer both immediate and long-term benefits for brain and body health. We are excited to share this with you in the spring of 2023. In the meantime, a few important supplements to consider this new year are:
Omega 3
You can get omega-3 fatty acids from food or supplements. The three main types are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found in plant sources such as flaxseed, chia seed, walnuts and hemp seeds, whereas DHA and EPA are found in fatty fish and other seafood. Omega-3 fatty acids have anti-inflammatory properties, aid in blood pressure reduction and triglyceride regulation, and can reduce the chance of a stroke. EPA and DHA are also known to help preserve brain function and memory.
Turmeric
Turmeric is a spice that comes from a root in the ginger family, and its main active ingredient, curcumin, has many brain health benefits. Curcumin is an antioxidant and anti-inflammatory compound that has been linked to an improvement in memory in individuals with Alzheimer’s.To experience the brain-boosting benefits of curcumin, take it in supplement form or add it regularly to your food. Turmeric is not well absorbed in the body, so adding black pepper to turmeric-flavored dishes may help increase its absorption.
Vitamin D
You will likely be low in vitamin D during winter if you live in the northern hemisphere. A blood test by your family doctor or a private laboratory can confirm vitamin D levels, so you know how deficient you are in vitamin D and how much to supplement. Having your vitamin D levels checked is something we recommend if you have never done so. Vitamin D assists with calcium absorption and supports immune health and brain function. See our latest blog on vitamin D to learn more about its wonderful benefits.
Probiotics
Probiotics are live bacteria that keep your gut healthy by maintaining a healthy balance of “good” and “bad” bacteria. They come in supplement form and are also in certain fermented foods, like sauerkraut, yogurt, tempeh, kimchi, and kefir. If you have recently taken a round of antibiotics for an illness, they have likely treated your infection, but also disrupted the beneficial bacteria in your intestine.. For this reason, after taking antibiotics, it is essential to replenish your system by taking a probiotic supplement. You can take the probiotic after your round of medication or take it three to four hours apart while on antibiotics.
Vitamin B12
If you’ve been feeling tired and weak, you may be deficient in vitamin B12, a nutrient that is crucial to the function of the brain and nervous system. A deficiency of B12 leaves us at a greater risk for developing dementia and heart disease. A daily B12 supplement is especially important for vegans and vegetarians since it is predominantly only found in meat, dairy products, fish, and fortified cereals.
By incorporating these healthy lifestyle habits you are also well on your way to reducing overall inflammation levels. If you are still trying to figure out where to start, look at the five healthy habits above and ask yourself which one you would be most eager to adopt for the month ahead. Start slowly and with intention. A habit takes time, and today is an excellent day to get started!
Antioxidants are frequently praised in the health space for the many benefits they provide, but not many people know what they actually are, much less what they do. Lucky for you, we’re going to be unpacking everything you need to know about antioxidants in this blog!
Read on to learn more about all the ways antioxidants can benefit you.
What Are Antioxidants?
Antioxidants are substances that protect your body by fighting free radicals.
Free radicals are molecules that are important for many bodily processes, like cell division. However, they can cause harm if they build up in your body.
There are many different types of antioxidants. Some are produced in the body while others are found in foods and/or supplements.
What Foods Have Antioxidants?
Plant-based, colorful foods, like fruits and vegetables, are the best sources of antioxidants. Catechins, flavonoids, flavones, polyphenols, and phytoestrogens are all types of antioxidants that can be found in plant-based foods.
Foods that are high in antioxidants include:
Berries (blueberries, strawberries, raspberries, and goji berries)
Artichokes
Kale
Spinach
Beets
Red Cabbage
You can also get antioxidants by taking supplements like:
Vitamin A
Vitamin C
Vitamin E
Beta-carotene
Selenium
Magnesium
Health Benefits of Antioxidants
Now that you know what antioxidants are and where they come from, it is time to get into the many health benefits they provide! Here are five health benefits of antioxidants.
1. Fight Free Radicals
As mentioned earlier, antioxidants help fight free radicals in the body, which are also known as reactive oxygen species (ROS).
Free radicals are waste substances that your cells produce as your body reacts to the environment and processes food. Too many free radicals can ultimately contribute to the development of various diseases.
Antioxidants neutralize free radicals and help boost your overall health.
2. Reduce Oxidative Stress
Oxidative stress is the phenomenon that takes place when there is an imbalance of free radicals and antioxidants in your body. This imbalance can harm cells and lead to conditions like heart disease, high blood pressure, cancer, diabetes, and dementia.
Because antioxidants neutralize free radicals, they also, in turn, help reduce oxidative stress.
3. Boost Brain Health
Oxidative stress is associated with a loss of neurons, which can ultimately lead to neurodegenerative diseases like Alzheimer’s disease and vascular dementia. Research suggests that antioxidants may help protect against neurodegeneration.
One study published in the journal Neurology looked at the relationship between antioxidant levels and rates of Alzheimer’s disease and other types of dementia. The conclusion of the study was that antioxidants might protect the brain from damage that is associated with dementia.
4. Improve Mental Well-Being
Not only can oxidative stress affect your brain health – it can also impact your mental health. Depression, anxiety, and bipolar disorder are all mental conditions that are associated with oxidative stress.
Studies have shown that enhancing your diet with antioxidant-rich foods may help ease symptoms of anxiety and depression.
5. Help With Healthy Aging
Last but certainly not least, antioxidants can promote healthy aging. As mentioned earlier, antioxidants help prevent diseases like dementia, diabetes, and heart disease, which are spurred on by oxidative stress.
In addition to disease prevention, antioxidants also protect your cells from free radical damage that leads to aging, making them good for your overall health as you age.
By incorporating lots of colorful fruits and vegetables into your diet and regularly taking the right supplements, you can make sure you are getting enough antioxidants and, in turn, improving your long-term health.
At Revivele, we strongly believe that you should be everything you can do to ensure you are as healthy as possible as you age. We are currently developing a supplement product that contains many antioxidant-rich ingredients and has been specifically designed to optimize women’s health. To find out when our product is released and learn more about health-related matters, follow Revivele on Instagram, Facebook, and/or LinkedIn today!
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