✨ "Why Inflammation Increases After 40 — And What You Can Do Today"

agfitnessandhealth
17 hours ago
4 min read

Inflammation: What It Is, What It Feels Like & How to Reduce It Naturally

Inflammation is one of those words we hear all the time… but do we actually understand it?

For many women over 40, inflammation becomes something we feel more often — in our joints, our digestion, our skin, our energy, and even our mood.

Let’s break down what it actually is, how it shows up in your body, what causes it, and most importantly, how you can start reducing it today.

🔥 What Is Inflammation?

Inflammation is your body’s natural defence system.

When something isn’t right — injury, illness, toxins, stress — your immune system sends out a “repair team” to sort it out.

There are two types:

1. Acute Inflammation (short-term)

This is the swelling you get after twisting your ankle or cutting your finger. It’s fast, protective and helpful.

2. Chronic Inflammation (long-term)

This is where inflammation becomes a problem.

It happens when your body stays in a state of stress or irritation for too long, and the immune system is constantly switched on.

This type can contribute to:

Joint pain

Digestive issues

Hormone imbalance

Low energy or fatigue

Brain fog

Weight gain (especially around the middle)

Faster ageing

Poor recovery from exercise

Mood changes

Chronic pain or stiffness

Women in perimenopause and menopause are especially prone to chronic inflammation due to hormonal shifts — particularly declining oestrogen.

🤔 What Does Inflammation Feel Like?

Inflammation isn’t always obvious. It doesn’t have to show up as swelling or redness.

For many women 40+, inflammation feels like:

Feeling puffy or bloated

Stiffness first thing in the morning

Achy joints

Tension in the lower back or hips

Constant fatigue, even after decent sleep

Irritability or “wired but tired” feeling

Skin breakouts or flare-ups

Hot flushes that feel more intense

Slow recovery from workouts

Brain fog or lack of focus

Often, we think these symptoms are “just getting older”… but in reality, it’s often inflammation telling us something is off.

🔍 What Causes Inflammation?

Chronic inflammation is usually the result of several lifestyle factors stacking up.

Common triggers include:

1. Poor diet

Too much sugar

Ultra-processed foods

Low protein intake

Inflammatory oils (like vegetable and seed oils)

Alcohol

Low nutrient intake

2. Chronic stress

This is a big one for women 40+.

Stress hormones (like cortisol) can keep the body inflamed when they stay high for too long.

3. Poor sleep

Sleep is where your body repairs. Without it, inflammation builds daily.

4. Lack of movement

Sedentary lifestyles stiffen joints, slow circulation and reduce healing.

5. Overtraining

Yes — too much exercise also causes inflammation.

6. Hormonal changes

As oestrogen drops during perimenopause and menopause, inflammation can naturally increase.

7. Environmental toxins

Pollution, chemicals, plastics, and even skincare ingredients can contribute.

8. Gut health issues

An unhappy gut = a more inflamed body.

🌿 How to Reduce Inflammation Naturally

The good news?

Small, consistent shifts can dramatically reduce inflammation and leave you feeling energised, lighter, clearer and stronger.

Here’s where to start:

1. Prioritise Protein (20–30g per meal)

This helps stabilise blood sugar, build lean muscle, support hormones and reduce cravings.

Think:

Eggs

Greek yoghurt

Chicken, turkey

Fish

Beans, lentils

Tofu

2. Add Anti-Inflammatory Foods Daily

Include:

Berries

Leafy greens

Turmeric

Ginger

Olive oil

Salmon and oily fish

Nuts and seeds

Colourful veg

Your plate should look like a rainbow 🌈✨

3. Strength Train 2–4 Times Per Week

Building muscle reduces inflammation, improves insulin sensitivity and balances hormones.

Even 10–20 minutes counts 💪

4. Improve Sleep Quality

Aim for 7–8 hours and try:

A calming bedtime routine

Reducing screens before bed

A magnesium supplement (glycinate)

A cooler bedroom

Morning daylight exposure

5. Manage Stress

Chronic stress = chronic inflammation.

Try:

Pilates

Breathwork

Meditation

Stretch sessions

Walks outside

Quiet, phone-free time

This is exactly why I created practices like Slow Down Sunday — because slowing down isn’t lazy, it’s healing.

6. Reduce Ultra-Processed Foods

Even swapping one processed meal or snack a day helps your body massively.

7. Move More Throughout the Day

Think “movement snacking”:

5-minute mobility

A morning walk

A stretch break

Standing up every hour

These small bursts actually lower inflammation more than one long workout.

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8. Support Gut Health

Eat more fibre

Add fermented foods (kefir, yoghurt, sauerkraut)

Drink enough water

Manage stress

Reduce alcohol

A happy gut = a happy, less inflamed body.

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✨ Final Thoughts

Inflammation isn’t something to fear — it’s a signal.

It’s your body’s way of saying “I need some support.”

With the right combination of movement, mindset, sleep, stress management and nutritious food, you can dramatically reduce inflammation and feel stronger, calmer and more energised — especially through your 40s, 50s and beyond.

If you’d like personalised guidance on reducing inflammation, balancing hormones or feeling your best again, I’m here to support you every step of the way 💛

About Andrea Gaynor

Hey, I’m Andrea, founder of AG Fitness and Health. I help women over 40 feel strong, confident, and more like themselves again through fitness, nutrition, and self-care that actually fits into real life. I’ve been in the fitness game for 27+ years — and I get how things change in your 40s and beyond.

My style is supportive, no fluff, and always focused on helping you feel empowered and supported every step of the way. 💪

Want to get started? Grab a pair of dumbells and try this FREE at-home workout I created just for women like you:

👉 10-Minute Full Body Dumbell Workout

https://youtu.be/3RI6AaxAphU?si=WcxmzPpkbu-VOcPQ

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