A study conducted by researchers at the University of Jyväskylä’s Faculty of Sport and Health Sciences has revealed that exercise and healthy eating habits are effective in reducing inflammation in postmenopausal women. The study highlights the risks posed by disturbed eating behaviors and low physical activity, which are associated with increased central body fat and higher levels of low-grade inflammation, a precursor to cardiovascular diseases.
As women enter menopause and estrogen levels decline, body fat distribution changes, leading to the accumulation of visceral fat in the midsection. This harmful fat is linked to low-grade inflammation, which increases the risk of cardiovascular diseases—a significant concern as the prevalence of such conditions rises after menopause.
The research examined the connection between health behaviors, including eating, sleep, and physical activity, and the presence of low-grade inflammation. The study found that women exhibiting disordered eating behaviors, such as restrictive eating to control weight, and those with low physical activity, were at greater risk for visceral fat accumulation and, consequently, inflammation.
Interestingly, the combination of regular physical activity and healthy eating behavior showed the most promising results in mitigating inflammation. Women who engaged in higher levels of physical activity had lower visceral fat, particularly when they did not exhibit disordered eating behaviors. However, the protective effect of exercise was less pronounced in those with eating-related difficulties, indicating that a balanced approach to both diet and physical activity is essential for reducing inflammation.
The study also revealed that sleep duration and quality had minimal impact on inflammation in this context, which was an unexpected finding. Previous research has shown that both exercise and diet can help control inflammation to some extent, but this study was the first to examine the combined effects of these behaviors specifically during menopause, a critical phase in women’s health.
With women spending over a third of their lives post-menopause on average, the study underscores the importance of maintaining healthy habits during this period to prevent metabolic and cardiovascular diseases. By integrating physical activity and flexible eating habits, women can effectively reduce the accumulation of harmful visceral fat and protect themselves against long-term health risks.
The study, part of the EsmiRs (Estrogen, microRNAs, and the Risk of Metabolic Dysfunctions) project, involved women aged 51 to 59 from Central Finland. It was funded by the Academy of Finland and the Juho Vainio Foundation. The research was conducted using self-report questionnaires to assess physical activity, eating behaviors, and sleep quality, with additional factors such as age, income level, and menopausal hormone therapy usage considered.
In conclusion, the study emphasizes that even after menopause, adopting healthy habits can significantly reduce visceral fat and its associated risks, providing women with a proactive approach to improving their overall health and quality of life during their postmenopausal years.
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