Tame Inflammation
The menopausal transition -- both perimenopause and menopause -- is profoundly shaped by the intricate interplay of hormonal shifts and a notable surge in inflammatory processes within a woman’s body.
This heightened inflammatory state is a crucial undercurrent, significantly influencing the spectrum of experiences during this pivotal stage in a woman’s life. Primarily, the decline of estrogen, a key immunomodulatory hormone with inherent anti-inflammatory properties, marks a critical turning point. As estrogen levels fluctuate and ultimately diminish throughout perimenopause and remain low post-menopause, the body's natural defenses against inflammation weaken, paving the way for a more pro-inflammatory environment.
As a result, according to the National Institute of Health’s National Library of Medicine, women may experience redness, pain, bloating, tenderness, itching, and irritation throughout their bodies. Forms of skin inflammation may manifest as rosacea, acne, and hives.
Within women’s gastrointestinal systems, they can experience pain, bloating, constipation, and diarrhea.
Joints can become achy, stiff, and painful throughout a woman's body. Mentally, this impacts a woman’s mood, often resulting in elevated anxiety and depression.
Elevated inflammation can induce sickness behaviors such as fatigue, anhedonia, pain, and sleep changes.
In laboratory models of elevated inflammation, these sickness behaviors often precede the onset of depressive symptoms, which, according to the NIH, closely resemble the neurovegetative symptoms of major depression.
A big culprit is nutrition, and many women may not realize that what they eat contributes to inflammation and, as a result, the lousy feeling they are experiencing. Therefore, health and dietary professionals recommend increasing fiber intake, emphasizing eating whole fruits, veggies, whole grains, and beans.
Likewise, cook and bake with good fats such as pure avocado and olive oils. Consume omega-3 fatty acids found in foods such as salmon, trout, tuna, and walnuts.
Limit or cease drinking alcohol, and reduce sugar consumption, especially in highly processed foods.
As always, if there are questions about inflammation and dietary lifestyle, women are encouraged to consult their physicians or seek a certified dietitian qualified to address food issues related to menopause.
For women, inflammation stands as a significant and multifaceted player in the landscape of perimenopause and menopause, contributing to a wide array of symptoms and potentially elevating the risk profile for chronic diseases.
Recognizing this crucial connection empowers women to actively engage in lifestyle modifications and seek informed medical guidance to manage their inflammation issues, fostering enhanced well-being and navigating this transformative life stage with greater resilience.
Kelly Rigo is the creative force behind Menopause Evolution.