Written by Dr. Suzanne Tang

April 15th, 2025

Happy Spring!

The sun is shining, the days are longer, beautiful flowers are blooming, and the “wildlife” in Orange County is flitting about. Are you feeling the shift in the seasons and the nudge to come out of our modern version of winter hibernation, too? I’m definitely feeling the call to spend more time outdoors and cultivate more play in my life. Most of us spend much of our day indoors working at a desk and staring at a computer and sadly missing out on the mental, emotional, and physical benefits of fresh air, sunlight, and regular movement. Speaking of light, spring, and for some us, who celebrate Passover and Easter, this is time time to release the darkness, let go of unhealthy habits, beliefs and thoughts, sacrifice being in a comfortable although suboptimal state and do the work to change, despite it being uncomfortable at first. This work allows us to truly step into our light and be a force of positivity, hope, and transformation for ourselves and others.

This Month’s Inspiration: Fitness and Inflammaging

This month, my writing was inspired by the spring season and a recent talk I gave at the OC Therapy and Fitness Women’s Health Event at Thrive Training in Irvine. The topic? Menopause and movement. Oliver Nam, owner of Thrive, and his amazing team specialize in helping people 40+ improve mobility, strength, and fitness in a welcoming small-gym environment.

In my last blog, I promised to discuss another important pillar in our wellness programs to address inflammaging. This next essential pillar is Fitness.

Before we dive into all the benefits of fitness, there are a few important announcement reminders.

Important Announcements for Patients and Clients

Wellness Programs and Memberships For Dr. Tang’s Naturopathic Patients Starts June 1st

I am moving to a wellness program and membership model for all patients who receive naturopathic care to improve support and continuity of care. At the next visit, I will discuss our program and membership options and the tier of care necessary to help you reach your health goals. Making changes to your diet and lifestyle habits and sticking to them can be challenging initially but with consistent accountability, community, and coaching which we offer in our wellness programs and memberships, you can be truly successful in reaching and sustaining your wellness goals. My associate, Dr. Quan Nguyen, ND, will continue to offer fee-for-service options and is available to support you.

Lab Billing Policy

Depending on your insurance plan and deductible, you may receive a bill for your Quest or Labcorp laboratory tests ordered by our providers. It is the responsibility of the patient to contact their insurance company prior to doing blood work or ask for a quote from the laboratory company to find out what their out-of-pocket expenses may be. Our office does not bill insurance for wellness programs, memberships, services, or laboratory tests, however, we’d be happy to provide you with a lab requisition for you to ask your primary care provider to order your labs or offer you affordable cash pricing through our partner, Rupa Health, for functional laboratory testing. If you have Medicare, please ask your Medicare provider to order your bloodwork.

Important Vacation Announcement and Office Holiday Hours

Dr. Tang will be on vacation from Tuesday, June 24th, through July 3rd for an RV adventure with her family. Our office hours will be modified during this time. Dr. Nguyen will be covering for her should you need any urgent appointments or time-sensitive support during this time. Our office will also be closed in observance of Memorial Day, May 26th, and Independence Day, July 4th.

Back to the next pillar: Exercise

Understanding Inflammaging (In Case You Missed It)

In last month’s blog, I shared that inflammaging—a state of chronic, low-grade inflammation—is the root of most chronic diseases. The good news? It’s preventable and treatable with proper labs and by adopting an anti-inflammatory Mediterranean diet and lifestyle.

🔗 Catch up on the blog HERE

The following factors accelerate 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.

How a Sedentary Lifestyle Triggers Inflammation

Physical inactivity leads to muscle wasting and increased belly fat or visceral fat, which is fat that surrounds the abdominal organs, both of which contribute to inflammation. Inactivity also leads to reduced blood circulation and an impaired immune system, further exacerbating inflammation.

Belly fat is associated with increased risk of:

Heart Disease - heart attacks and strokes
Unhealthy Cholesterol
Metabolic Disease
Type 2 Diabetes and Insulin Resistance
High Blood Pressure
Fatty Liver Disease
Sleep Apnea
Certain Cancers
Dementia
Early Death

Fitness: The Inflammation Fighter and Aging Reverser

A consistent movement practice does more than shrink your waistline. It’s one of the most powerful tools we have for preventing and even reversing chronic illness.

Science-backed benefits of regular exercise:

Reduces belly fat and insulin resistance
Prevents chronic illness (cardiovascular disease, metabolic syndrome, diabetes, Alzheimer’s)
Maintains lean muscle and bone mass
Improves cholesterol and glucose levels
Supports immune and hormone balance
Slows biological aging

Strength training improves muscle mass and bone density. A recent analysis found that programs of balance, strength, and resistance training reduce fracture-related falls by over 60%. This has a massive impact on reducing mortality since one hip fracture increases the risk of death by 24%.

Surprising Perks of Movement

1. Regular fitness can give you a natural “face lift.”

A surprising study suggests that working out may reverse skin aging, even in people who start exercising late in life. After obtaining skin samples, researchers examined a group of sedentary adults and had them start a moderate exercise program where they jogged or cycled for 30 minutes twice a week for three months. At the end, the researchers biopsied more skin samples and discovered that both the inner and outer layers of skin looked remarkably similar to those of healthy 20-to-40-year-olds.

2. Consistent movement grows brain cells.

The hippocampus, which is associated with memory and learning actually grows with exercise. Physical exercise improves blood flow to the brain and aids in the production of hormones that enhance the growth of brain cells which boosts memory, focus, and cognition. It can also dramatically reduce the risk of developing Alzheimer’s disease. Studies have shown that women from age 40 to 60 who exercised regularly were seen to have a dramatic reduction in memory loss and cognitive decline.

3. Physical activity elevates mental and emotional health and reduces pain.

Exercise improves mood and sleep quality and decreases depression, anxiety, and stress by increasing mood-elevating and pain-relieving endorphins and may enhance brain sensitivity to serotonin and norepinephrine, important neurotransmitters to combat stress and depression. Furthermore, exercise has been shown to build resilience, sense of empowerment and greater self-esteem. Rigorous exercise can raise cortisol levels and disrupt sleep so it’s best to do higher-intensity exercises earlier in the day.

4. Exercise boosts energy and libido.

Exercise promotes lung and cardiovascular fitness, which increases blood flow and oxygenation to your cells, muscles, and organs, enhancing energy and endurance. Strength training, in particular, stimulates testosterone production, which enhances energy, mood, cognition, and libido and also strengthens bones and muscles.

5. Studies show that yoga and meditation lower the risk of cardiovascular disease as much as physical exercise!

People who took yoga classes of all types saw improvements in weight, blood pressure, and cholesterol. They lost an average of five pounds, dropped their blood pressure, and lowered their levels of LDL cholesterol by 12 points. A three-month course of yoga and meditation was also found to be even more effective than memory enhancement exercises for managing mild cognitive impairment. The yoga and meditation group had better improvements in visual–spatial memory skills, had less depression and anxiety, and improved coping skills and resilience to stress.

How much and what kind of exercises are recommended to prevent inflammaging?

My fitness mindset has evolved:
In my 20s: **Exercise for vanity**
In my 30s & 40s: **Exercise for sanity**
Now, approaching 50: **Exercise for quality longevity**

These days, I focus on a balance of mobility, strength, flexibility, and restorative movement to reduce inflammation and stay vital.

Recommended minimums:
👉 150 minutes per week of movement (3–5 days/week)
👉 Include walking, yoga, gentle strength training, cycling, swimming, or dancing
👉 Post-meal walks are especially helpful for lowering blood sugar

Start slow and set realistic goals. If you’re dealing with pain or injury, speak with a provider first.

Trusted Fitness Partners We Love

Need help jumpstarting your movement practice? We are very grateful to collaborate with and refer to these trusted fitness partners:

Thrive Training in Irvine
thrivetrainingirvine.com
Dawn Sumerford, Certified Personal Trainer + Nutritionist
workingyourbody.com
Pilates Ten
pilatesten.com
Diana Perreira, owner of Pilates Ten, hosts a Gentle Pilates class at our clinic every first Sunday of the month from 10-11 am. Click the event flyer below to sign up!
reDefined by Jenna Leamy Pilates Studio
redefinedbyjennaleamy.com
Be the Change Yoga
bethechangeyoga.com
I highly recommend Be the Change and have been a student of this transformational yoga studio for over a decade and received my 200-hour yoga instructor certification and Reiki training here.

If you don’t need as much fitness guidance and support:

Try out group fitness classes at your local gym.

Download a fitness app, such as Peloton, Fit Over 40, Fitness Blender, or Fit On, and use it.

Track your fitness through the Strava app. This app was very motivating to help me stay on track with my training for long-distance bike races.

Start a hiking club- like I did. (Photo of our group hike)

Instead of meeting up with friends for cocktails or lunch, meet up for a walk or hike instead.

As always, I hope this blog inspires you to take greater care of yourself, put a spring into your step and fitness routine, and remind you that with our pillars of wellness in place, you can take back control of your health, live your life to the fullest, and truly shine your light. Next month, I will be discussing the next important pillar of our wellness programs. Stay tuned to learn more.

Yours in Wellness,

Dr. Suzanne Tang and the Inspire Natural Wellness Team