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.

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.