The Sneaky Connection Between Menopause & Chronic Inflammation

Progesterone and estrogen are two of the hormones affected during the menopausal transition. These hormones also happen to be anti-inflammatory, so there is evidence that when they get out of balance and eventually go down, their protective effects can go down as well.

This is one reason why perimenopause1 and post-menopause2 are both associated with an increase in general chronic inflammation. Women in these stages have elevated levels of pro-inflammatory cytokines and other inflammatory markers, putting them at increased risk for diseases3 such as heart disease, diabetes, Alzheimer's, autoimmune disorders, depression, and more. Chronic inflammation can also be to blame for health challenges such as body aches and pains, skin outbreaks, advanced aging, arthritis, weight gain, and weight loss resistance.

Chronic inflammation can easily go unnoticed, so let's take a quick look at a few key symptoms of the menopause transition and their connection to inflammation: 

So, we've established that our hormones will shift during menopause, and that will trigger a pro-inflammatory response. However, there are plenty of ways to fight inflammation using nutrition and lifestyle.

From a food standpoint, here are some of the ingredients I recommend clients eat daily to fight inflammation during menopause.

First, fruit: Reach for berries (wild blueberries are best!), apples, avocados, cherries, and citrus fruit. I also love powerful herbs and spices, with turmeric being one of the most effective for promoting a healthy inflammatory response. Ginger and cinnamon are also great.

Then, you have nutrient-packed fish (look for MSC certified) including salmon, herring, sardines, and mackerel. Olive oil, walnuts, flaxseeds, hempseeds, chia seeds, and cruciferous vegetables (like broccoli or kale) can round out your plate. Overall, aim to work plenty of color into every meal to fight inflammation.

In terms of lifestyle tweaks, remember that stress is the enemy. Establishing a mindfulness meditation11 habit as well as a balanced movement routine12 will be highly anti-inflammatory. You can also select a high-quality supplement formulated to help with some of the many side effects of menopause. Keeping your blood sugar balanced is also helpful (as extreme highs and lows trigger inflammation13), as is prioritizing gut health gut (an unhealthy gut is also connected with inflammation14).

Focusing on an anti-inflammatory lifestyle goes a long way in easing many menopause symptoms. In doing so, you'll change your experience of this whirlwind phase, as well as your long-term health, for the better.