This article will explain how to reduce inflammation during menopause and help you navigate this challenging experience.
Most women go through menopause with a lot of changes. From physical changes to emotional and hormonal changes, the menopause can feel like a roller-coaster ride.
However, for some women, menopause comes with a whole new set of challenges. One of those challenges is inflammation.
Inflammation can exacerbate some of the symptoms of menopause, such as weight gain. It can also contribute to the development of chronic disease.
Does Menopause Cause Inflammation?
Yes. According to the Journal of Immunology, systemic inflammatory cytokines (SI) are released from reproductive tissue during this time.
There is also a change in the immune system and an increase in the availability of inflammatory proteins.
Chronic Versus Acute Inflammation
Inflammation is the body’s natural response to injury or infection. There are two types of inflammation: acute and chronic.
Acute inflammation is part of the normal healing process and usually only lasts for a short time. This type of inflammation is good.
On the other hand, chronic inflammation can last for a long time and can lead to serious health issues if not treated properly.
When talking about menopause inflammation, we are referring to the chronic type.
Some of the most common signs of chronic inflammation include:
- Body pain
- Chronic fatigue
- Mood disorders
- Acid reflux
- Weight gain or loss
- Frequent infections
Can Inflammation Play a Role in the Stubborn Menopause Weight Gain?
Yes. The cycle of inflammation, weight gain, and obesity makes weight loss during menopause a challenge.
When your body is inflamed and overweight, it affects the hormone leptin. Leptin tells your brain when to eat or stop eating.
It also tells your brain when your metabolism needs to speed up or slow down.
Long-term inflammation can also lead to insulin resistance. Insulin resistance causes weight gain and makes weight loss difficult.
The problem is that the extra fat you carry on your body increases insulin resistance.
Inflammation and Pain
Inflammation can sometimes cause pain because the body swells. The swelling can press against nerve endings and cause pain.
Inflammation and Chronic Disease
Inflammation is one of the most common health conditions in the world, and it’s a condition you don’t want to ignore.
Not only that, but a chronically inflamed body accelerates the rate at which you age. If you want to stay young and active as long as possible, it’s important to reduce your inflammation.
How To Reduce Inflammation During Menopause
Luckily, there are ways to reduce inflammation during menopause and maintain your body’s health and strength.
1. Eat an Anti-Inflammatory Diet
Some foods help lower inflammation, while others turn it up. Focus on fruits, veggies, and foods high in unsaturated fat, such as avocados, fatty fish and nuts, or olive oil.
Mediterranean and Mediterranean-style diets, such as the Mediterranean Diet and the MIND Diet (which is a mix of the MedD diet and the DASH Diet), are known for anti-inflammatory benefits.
Avoid foods that increase inflammation, such as refined carbohydrates, sugary drinks, processed meats, or fried foods.
Another benefit of this diet is that it’s good for bones. A study of women’s health across the nation found that more inflammatory diets consumed during pre-menopause and the early perimenopausal period were linked to more bone fractures, beginning during menopause and continuing into the postmenopausal period.
2. Foods to Minimize or Avoid
Eating a high-sugar, high-processed foods, and low-fat diet can lead to chronic inflammation in your body.
Gluten is also known to cause inflammation in people with sensitivities to gluten.
To reduce this inflammatory response in your body, it is important to reduce the consumption of pro-inflammatory foods, such as:
- Fast foods
- Processed meats
- Sugary drinks
- Processed snacks
- Fried foods
- Pastries, cakes, and muffins
- Bread, white pasta, and sugary cereals
3. Rest, Recover, and Destress
Hard exercise increases inflammation as part of your body’s natural response. Rest and recovery days allow your body to “soften” and return stronger.
These easier days are important during and after menopause when your baseline inflammation may already be high.
The same goes for psychological stress. When left unchecked, it can lead to increased inflammation.
Go for a leisurely swim, take a stroll in the park, do restorative yoga, and do your breathwork. Anything that calms your body and mind will help reduce inflammation.
4. Weights Lifting
Make sure you include strength training in your routine rotation. Research shows that resistance training over the long term reduces inflammation.
In a 2021 study of postmenopausal women with breast cancer survivors, a progressive resistance training regimen was found to lower inflammation levels and was linked to reduced fatigue (and improved strength). Make sure you schedule recovery days to reap the full benefits.
FAQs Related To How To Reduce Inflammation During Menopause
Does menopause inflammation go away?
Post-menopausal joint pain may not go away, but there are plenty of lifestyle changes you can make to reduce the pain and stop it from worsening.
Make sure to eat plenty of foods that are anti-inflammatory. Some foods reduce inflammation while others increase it.
What are the best anti-inflammatory foods for menopause?
Plant-based chemicals called phytochemicals are found in a variety of foods, including soybeans and linseeds as well as tofu and miso.
Edamame beans and pumpkin seeds are also sources of phytochemicals, as is dried apricot and dates.
How do you get rid of hormonal inflammation?
Most days of the week, aim for a moderate-intensity workout of at least 30 minutes.
What does menopause inflammation feel like?
This inflammation can lead to:
- Depression or anxiety
- Skin irritation
- Gut problems
How do you get rid of estrogen inflammation?
This is because magnesium reduces inflammation and muscle spasms.
Which herb is good for menopause?
How can I treat menopause naturally?
Eating a healthy, balanced diet and exercising regularly.
Can menopause cause inflammation in the body?
The loss of estrogen during menopause leads to increased central adipose tissue, which in turn leads to increased inflammation.
Does turmeric help menopause?
Yes. Turmeric has anti-inflammatory properties which can help women manage some of the menopause symptoms such as hot flush and joint pain.
How do you know when menopause is over?
You haven’t had your period in more than 12 months.
How can I detox my estrogen naturally?
Eat enough fibrous foods
How can I naturally flush estrogen?
Hormonal balance is best achieved through physical activity, managing stress, and getting enough sleep.
What vitamins lower estrogen levels?
What vitamin do you lack during menopause?
What is your body lacking during menopause?
Your body experiences estrogen deficiency
Why do I feel so ill during menopause?
A decrease in progesterone levels
Is Ginger good for menopause?
Eating prebiotics, which are found naturally in ginger and other plant foods, can help boost your gut microbes’ ability to fight inflammation.
A Word From GetMe Treated
By now, you should know how to reduce inflammation during menopause.
It is well known that inflammation is one of the major causes of menopause, and menopause itself can be a source of inflammation.
To avoid problems caused by inflammation, it is important to reduce your body’s tendency to become more inflamed.
A healthy diet that is rich in whole foods, such as leafy greens, fatty fish, and nuts, as well as a diet that is free of processed foods, added sugar, and unhealthy fats, is a great way to reduce inflammation in the body.
These lifestyle changes will help you to stay healthy and active throughout your menopausal years and beyond!
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