Four Holistic Approaches to Manage Inflammation in Menopause
Menopause often brings about various symptoms, including hot flashes, mood swings, brain fog, and sleep disturbances. A lesser-known but critical aspect of the menopausal transition is the increase in inflammation, which can exacerbate these symptoms and, more importantly, contribute to long-term health issues.
In this blog, we explore the causes of inflammation during menopause and offer some holistic approaches to manage it effectively, so that you can get back to enjoying a quality of life.
Causes of Inflammation During Menopause
Menopause is associated with significant hormonal changes, particularly a decline in estrogen levels. Estrogen is known to play a crucial role in regulating the immune system and maintaining anti-inflammatory processes in the body. With the reduction in estrogen levels comes an increase in production of pro-inflammatory cytokines, which contribute to systemic inflammation (Mccarthy & Raval, 2020).
Additionally, menopause is a period marked by increased oxidative stress and metabolic changes, further promoting inflammation. Studies have shown that menopause is associated with an elevated risk of chronic inflammatory conditions such as cardiovascular disease and osteoporosis (Godfrey & Low Dog, 2008). This systemic inflammation can also impact neurological health, contributing to cognitive decline and an increased risk of neurodegenerative diseases (Mattina et al., 2019) .
Holistic Approaches to Managing Inflammation in Menopause
Nutrition & Supplements
A balanced diet rich in anti-inflammatory foods can significantly reduce inflammation levels. Incorporating omega-3 fatty acids, found in fish and flaxseeds, can help counteract inflammation. Eating more plant-based foods, including colourful fruits, berries and vegetables, leafy greens, and nuts offer a simple way to increase antioxidating power to your meals.
Not only can plant-based foods fight free radicals and delay cellular aging (Mosconi, 2024), they are packed with photonutrients, vitamins and minerals. Foods rich in phytoestrogens (a plant-based estrogen), such as soy products, sprouting seeds, pistachios, and almonds can also help alleviate menopausal symptoms by mimicking the effects of estrogen in the body. (Mckee & Warber, n.d.). Fiber-rich foods have also been known to lessen hot-flashes (Mosconi, 2024).
Several supplements have been shown to have anti-inflammatory properties beneficial for managing various menopausal symptoms. Key nutrients such as Vitamin D and calcium play a crucial role in maintaining bone health, reducing the risk of osteoporosis, a common concern during menopause (Brockie, 2004). Omega-3 supplements are known to reduce systemic inflammation and promote cardiovascular health. Moreover, herbal supplements like black cohosh and red clover have demonstrated effectiveness in alleviating the severity and frequency of hot flashes (Johnson et al., 2019). When considering incorporating herbal remedies into your diet, it is advisable to consult with a naturopath or nutrition specialist for personalized guidance and advice.
Exercise
It cannot be stressed enough the value in moving the body for overall physical, mental, and emotional wellbeing. Bodie are designed to move, period. Regular physical activity is one of the most effective ways to reduce inflammation and improve overall health. Exercise helps regulate hormone levels, improve mood, and reduce the risk of chronic diseases. You don’t have to run a marathon or dumbell excessive weight to reap the benefits. In life there is balance.
However, inflammation often is associated with joint pain and stiffness. So, while some more vigourous movment may be daunting, activities such as yoga and tai chi are more gentle and are particularly beneficial, as they combine physical movement with stress reduction techniques(Hajare, 2018).
Stress Management
Chronic stress is a significant contributor to inflammation, with cortisol being the main stress hormone in the body. When under chronic stress, cortisol levels in the body remain spiked for much longer periods of time. Menopause, in itself, is a chronic stressor because of fluctuating hormones (Mosconi, 2024). One paragrpah alone on this topic is hardly scraping the surface but the biggest takeaway is to understand, inflammation is almost a certainty with menopause so managing stress is a must. Stress management techniques such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help reduce stress levels and lower inflammatory markers in the body (Balneaves et al., 2016). Ensuring adequate rest and engaging in activities that promote relaxation can also help manage stress effectively.
Sleep Optimization
Quality sleep is crucial for supporting a robust immune system and lowering inflammation levels within the body (Mattina et al., 2019).
Women going through menopause frequently encounter disruptions in their sleep patterns as a result of night sweats and hot flashes, as well as anxiety and heightened levels of cortisol, which impact the natural circadian rhythm.
By establishing a conducive sleep environment, adhering to a consistent sleep routine, and embracing good sleep practices, quality of sleep can be enhanced. Furthermore, cognitive-behavioral therapy for insomnia (CBT-I) has demonstrated effectiveness in addressing sleep disruptions experienced during the menopausal transition (Chan & Debono, 2010).
In summary, inflammation throughout the body during menopause is a multifaceted issue influenced by hormonal changes, oxidative stress, and lifestyle factors. By adopting a holistic approach that includes a balanced diet, appropriate supplements, regular exercise, stress management techniques, and optimizing sleep, women can effectively manage inflammation and improve their quality of life during this transition. It is essential to consult healthcare professionals before making significant lifestyle changes or starting new supplements to ensure they are safe and appropriate for individual health needs.
Understanding the key principles in managing inflammation and optimizing health is one thing. Knowing how to get started and having a coach support you along the journey is the real challenge. You don’t have to do it alone. A Menopause Doula can help.
