Written by Dr. Suzanne Tang

March 16th, 2025

She is Fearless: Embracing Hormone Wellness for Graceful Aging

Last Saturday I had the privilege to speak at the Junior League of Orange County’s annual women’s event about my all-time favorite subject, hormone wellness with a focus on graceful aging and optimizing heart, brain, bone, and skin health.

Finding Purpose and Overcoming Fear

This year’s theme, “She is Fearless” is particularly poignant for many of us who are plagued by fears and worries that often limit our full potential to truly thrive in our health, relationships, finances, and purpose. The Junior League of OC’s mission is to promote and perpetuate social change in Orange County by empowering women and providing leadership training to positively impact our local communities and young women. It was such an honor to be amongst such inspiring women, who aspire to break through fears and barriers, live their best life, and help others in return.

I was especially moved by an attendee’s story of how she left her job in aerospace to become a nurse practitioner and is also pursuing her dream of becoming a DJ!

What is Your Purpose?

I believe that we are here on this Earth to serve a purpose. We are each uniquely designed for this purpose and are meant to be in our joy while fulfilling our purpose.

Here are some questions to reflect upon to see if you have a dream that is waiting to be manifested.

What is your purpose?

What brings you joy?

Do you think you can truly fulfill your purpose if you are not optimally healthy?

What changes will you need to make to cultivate more wellness, joy, and purpose in your life?

Changing Our Beliefs About Aging

My talk at the “She Is Fearless” Conference inspired me to write this month’s blog topic on inflammaging and to get all of our inspirational juices flowing.

Cultural and societal beliefs often shape perceptions of aging. In Western cultures, the youth is revered while aging is thought to be associated with a decline in beauty, strength, physical and mental health, and overall worth. These perceptions need to be examined and questioned. Acceptance of aging and empowerment to thrive and live a healthy, purpose-filled life allows for greater peace, self-worth, and wellness as we age.

We may not have control over aging but we do have control over how we age by reducing inflammation and free radical damage, improving circulation, preventing degenerative diseases, and optimizing organ systems that are affected by aging. These organ systems include:

Heart - Prevent endothelial damage and cardiovascular disease. Regulate weight, glucose, and insulin and prevent Type 2 Diabetes.

Bones and Muscles/Joints - Improve bone density, lean body mass, and muscular and joint health.

Nervous System and Brain - Support memory, calm the nervous system, and prevent dementia and Alzheimer’s Disease.

Skin - Enhance moisture, elasticity, and collagen and reduce inflammation

Gut and Immunity - Improve digestive and immune function, regulate inflammation, and prevent infections and autoimmunity.

The Science Behind Inflammaging

Inflammation is a natural response by the immune system to help protect and heal our bodies from injuries, stress, and infections. However, as we age, we develop chronic inflammation or inflammaging, which is the root of most diseases. Chronic inflammation causes DNA damage and free radicals which in turn speeds up the aging process. The development of conditions, such as cancer, cardiovascular disease, Alzheimer’s disease, type 2 diabetes, frailty, sarcopenia, arthritis and osteoporosis is associated with low-grade elevations of circulating inflammatory markers.

What accelerates inflammaging and aging?

Physical Factors: processed diet, excess alcohol, sedentary lifestyle, lack of sleep, menopause, andropause, imbalanced gut microbiome, obesity, nutrient deficiencies, allergies, genetic factors, and infections.

Mental & Emotional Factors: stress, trauma, resentment, anxiety, depression, loneliness and lack of purpose.

Environmental and Chemical Factors: UV radiation, toxins, chemicals, medications, recreational drugs, and cigarette smoking.

Which factors apply to you? How do you know if you have chronic inflammation?

There are many early warning signs, such as fatigue, belly fat, bloating, frequent infections, joint pain, swelling, difficulty losing weight, high blood glucose, triglycerides and insulin, and mood swings. Take a look at the checklist below to help you clarify if you may be experiencing chronic inflammation.

For some, hormone decline in menopause in women and andropause in men may be a surprising cause of inflammation and inflammaging. Hormones like estrogen, progesterone, testosterone, and dehydroepiandrosterone have very important and beneficial effects on the brain, bones, muscles, heart, metabolism, digestive system, immunity, and skin.

When these hormones decline with age, inflammation rises and so does the risk of numerous chronic diseases such as:

High Blood Pressure

High Cholesterol

Cardiovascular Disease

Stroke

Insulin Resistance and Type 2 Diabetes

Bone loss and Osteoporosis

Sarcopenia (loss of muscle mass)

Osteoarthritis and Tendinitis

Neuroinflammation, Dementia and Alzheimer’s Disease

Cancer

Weight Gain and Obesity

A Dietary Approach to Inflammaging

Inflammaging can be challenging to avoid but the good news is that dietary and lifestyle changes can significantly reduce inflammation and prevent the onset of these chronic illnesses.

Reducing or eliminating inflammatory foods and incorporating anti-inflammatory foods into your diet will have profound effects on cutting down inflammation, as well as improving cardiometabolic markers, promoting weight loss, and supporting overall organ function and wellness.

The Mediterranean Diet is backed by hundreds of research studies to be protective against heart disease, type 2 diabetes, osteopenia or osteoporosis, gut dysbiosis, certain cancers, obesity and Alzheimer’s disease. It’s a way of eating that focuses on nutrient-dense, high-fiber, whole foods rich in vegetables, fruits, legumes, whole grains, olive oil, fermented dairy, fish, and seafood, and low in red meat, pork, sugar, and processed foods.

Getting Started on the Mediterranean Diet:

Avoid or reduce inflammatory foods, such as refined sugar, white or processed flours, excess alcohol, excess saturated fats and meat, hydrogenated oils, seed and vegetable oils, dyes, additives, artificial sweeteners, and common food sensitivities including yeast, gluten and dairy.

Incorporate plenty of colorful fruits and vegetables, such as berries, cherries, citrus fruits, kale, broccoli, mushrooms, tomatoes, and chard, healthy fats like avocados, olive oil, nuts and chia, basil seeds, flax seeds, raw nuts and seeds and fatty wild fish, proteins, such as beans, quinoa, eggs, seafood and poultry, anti-inflammatory spices, such as ginger and turmeric and polyphenol-rich dark chocolate, green and black tea.

Aim to eat 20-30 grams of protein three times per day to improve lean body mass and bone density.

Hydrate with filtered water, at least half the amount of your body weight in ounces.

Next Steps: Addressing Inflammaging Holistically

It is important to identify the root causes of inflammaging to mitigate chronic inflammation, balance hormones, prevent chronic diseases, optimize your health, and empower you to be healthy, well, and joyful in your purpose. Nutrition is just ONE of the pillars of wellness. In order to truly heal and remain healthy, we need to consider the whole body and mind. Stay tuned for the next blog where I will be discussing other essential pillars of our wellness programs to address inflammaging.

Yours in Wellness,

Dr. Suzanne Tang and the Inspire Natural Wellness Team