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, cause fatigue, anhedonia—the inability to experience joy from activities that you used to enjoy , 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 symptoms of major depression.
Let’s take a look at ways to reduce and manage inflammation.
Increase fiber intake, emphasizing eating whole fruits, veggies, whole grains, and beans.
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
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.