Reducing Inflammation during Menopause
Is brain fog limiting your productivity? That’s inflammation
Is joint pain slowing you down? That’s inflammation
Is uncomfortable bloating disrupting your sleep at night? That’s inflammation
The term inflammation has been bandied about a lot lately, and we feel its effects on our bodies, but what is inflammation exactly? How does it work and what does it impact? And, for goodness sake, what’s the trick to reducing inflammation during menopause?
What is inflammation?
When your body activates your immune system, it sends out inflammatory cells. These cells attack bacteria or heal damaged tissue. It’s a natural defense and protective mechanism hard-wired into our bodies. When we have a virus or an infected cut, this response serves us well and helps us heal. But when inflammation occurs even when there is no invading bacteria, we get into trouble. This is chronic inflammation, when inflammatory cells begin attacking body tissues and systems, leading to an inflammation that comes and goes for weeks, months, or years.
And Menopause is a pro-inflammatory state.
Inflammation during Menopause
One of the many changes that occur during menopause is the reduction of estrogens being produced. Estrogens have a “key influence on immune and inflammatory processes”(2,3) within the body, and serve as an anti-inflammatory regulator for most of our lives. So it’s no great surprise that during menopause, this transition from estrogen cycling into estrogen decline is often associated with a “rise in chronic low-grade inflammation” (1). This is how menopause is categorized as a pro-inflammatory state.
This chronic inflammatory response effects just about every system in our bodies – heart, circulatory, metabolic, spinal, lymphatic, endocrine, nervous, and, according to recent studies, the brain.
But we know this. We know this because of the brain fog, the fatigue, the hot flashes, the patchy skin, the weight gain, the gut dysbiosis. Even without scientific studies, we know that menopause has an impact throughout our systems and all across our bodies, because we’ve experienced it first-hand, daily.
We add to this by stressing over our symptoms and the massive changes our bodies are undergoing. We stress, and this causes the release of cortisol, which increases – you guessed it - inflammation.
So, menopause leads greater inflammation, and inflammation can worsen our menopause symptoms. It’s a vicious cycle we’re in.
4 Quick Steps to Reducing Inflammation During Menopause
While rebalancing the body takes time, here are 4 quick tips to offer some relief and get you started on the path.
Move more: Gentle exercise every morning, even if it’s just stretching, can help. A short walk in the mornings is a great way to get in some exercise, soak up vitamin D from the sunshine, and allow nature to lower stress by inhaling active compounds from the trees and plants. It’s a 3-in-1!
Eat more whole foods: Cut out sugar, alcohol, and processed foods, and focus on whole, organic foods. Seasonal foods are especially great because they are in their most potent, vitamin and mineral rich, state.
Reduce Stress: if you’ve ever considered meditation or tapping, now would be a great time to start. Even 5 minutes a day incorporated into a morning or bedtime routine, can make a huge impact on cortisol levels and mental health. In addition to meditation and tapping, incorporating mindfulness practices such as deep breathing exercises, yoga, or tai chi can help reduce stress levels and inflammation.
Cultivate a bedtime ritual: Following regular sleep hygiene is essential. Quality sleep is essential for managing inflammation and supporting hormonal balance. Ensure you're getting 7-9 hours of uninterrupted sleep each night by creating a routine that you can stick with, and don’t hesitate to include some special treats as an incentive. My fave is a warm cup of moon milk (link to blog recipe), with turmeric and black pepper included, which are great herbs for combating inflammation. Plus it’s yummy and soothing, which is perfect to prep you for restful sleep.
These initial steps can provide significant relief. Want to go even deeper? Here are some Additional Steps to Reduce Inflammation during Menopause
Incorporate anti-inflammatory foods: Alongside cutting out inflammatory foods, incorporate more anti-inflammatory foods into your diet. These include fatty fish rich in omega-3 fatty acids like salmon, flaxseeds, chia seeds, walnuts, leafy greens, berries, and turmeric.
Stay hydrated: Drinking plenty of water is crucial for reducing inflammation and supporting overall health. Aim for at least 8 glasses of water per day, and consider herbal teas or infused water for added flavor and antioxidants.
Consider natural supplements: Certain supplements may help reduce inflammation and alleviate menopausal symptoms. Consult with a healthcare professional to determine which supplements are safe and appropriate for you. Some commonly recommended supplements include pre- and probiotics, omega-3 fatty acids, vitamin D, magnesium, and black cohosh.
Seek professional support: If you're struggling to manage inflammation and the symptoms of menopause, it might be time for some help. A health coach can work with you to craft a plan for integrating sustainable healthy habits into your everyday, and help alleviate symptoms. Health coaches can also off support through more personalized, one-on-one guidance. If you are experiencing severe menopausal symptoms, consider seeking support from a healthcare provider specializing in women's health or integrative medicine. They can recommend further interventions, and monitor your progress to ensure optimal health and well-being.
While we know menopause may bring about increased inflammation and challenging symptoms, we also know that adopting a holistic approach to lifestyle and dietary changes can help mitigate inflammation, alleviate discomfort, and support overall well-being during this transitional phase. By prioritizing movement, nutrition, stress management, sleep, and seeking support when needed, we can do better than just survive menopause, we can thrive through it. Small, sustainable steps lead to significant improvements, so don’t feel like you need to do everything all at once, or aim for a massive overhaul of your entire routine. Be gentle with yourself – you’re already going through massive changes. Start small and build, implementing these simple strategies each day to reclaim your health and vitality during menopause.
Sources:
Yasui T, et al. Changes in serum cytokine concentrations during the menopausal transition. Maturitas. 2007;56(4):396–403.
Cushman M, et al. Effect of postmenopausal hormones on inflammation-sensitive proteins: the Postmenopausal Estrogen/Progestin Interventions (PEPI) Study. Circulation. 1999;100(7):717–22.
Edwards BJ, Li J. Endocrinology of menopause. Periodontol. 2013;61(1):177–94.