Inflammation During Menopause: Why It Happens and What To Do About It

Throughout the menopause transition, inflammation in the body starts to play a role in both symptoms and long term health risks. While this shift is expected, you have options to minimize its effect on your health.

Inflammation 101

When you think of inflammation, you might picture red, swollen skin around an injury or as a response to sickness. This type of “acute” inflammation is the result of your body fighting off invaders like bacteria, viruses, or foreign materials.

Acute inflammation occurs when injured cells summon white blood cells and other immune system cells to clean up the injury site and help rebuild.

Chronic inflammation, on the other hand, can arise from various factors like smoking, poor diet, heart disease, diabetes—and yes, even menopause. There is no specific injury site, but instead the whole body is under a heightened immune response. Both types of inflammation share a common feature: increased levels of white blood cells (the cells that respond to inflammation and injury).

The Menopause-Estrogen-Inflammation Connection

Extensive research suggests that inflammation can rise during menopause due to declining estrogen levels. Estrogen has an anti-inflammatory effect, so its decrease naturally leads to increased inflammation.

This phenomenon can manifest during any menopausal stage. Studies have shown that postmenopausal women tend to have higher white blood cell counts, indicating a link with elevated chronic systemic inflammation. Similarly, during perimenopause, estrogen decline can trigger pro-inflammatory responses, possibly due to the release of inflammasomes from the transitioning ovaries.

The Relationship Between Menopause Symptoms and Inflammation

Inflammation may contribute to symptoms like inflamed and painful joints. Increased body fat and weight gain, especially around the abdomen, can increase inflammation (and vice versa).

Importantly, inflammation driven by menopause appears to increase risk of Alzheimer’s disease. Estrogen has a protective anti-infammatory effect on the brain that guards against degenerative diseases and cognitive decline. Losing estrogen therefore makes postmenopausal women more vulnerable to cognitive changes as they age.

Gut issues are also prevalent during menopause, and research indicates that gut inflammation increases from premenopause to postmenopause. Greater inflammation creates changes in the permeability of the gut lining that can lead to digestive issues.

Strategies to Reduce Inflammation

Thankfully, there are simple yet effective strategies to reduce inflammation in the body.

Lifestyle Solutions

1. Reduce inflammation with your diet. Focus on a plant-focused diet rich in fiber from fruits, vegetables, whole grains, and nuts with healthy fats from fish and olive oil. Avoid inflammatory foods such as refined sugar highly processed foods, fried foods, red meat, and trans fats.
2. Incorporate probiotics and fermented foods like yogurt, kimchi, and kefir into your diet. A study found that consuming six servings of fermented foods daily reduced systemic inflammation.
3. Regular exercise has been proven to have anti-inflammatory effects. Engaging in physical activity is an excellent way to manage inflammation.
4. Reduce stress through mindfulness practices, yoga, or other activities that promote mental well-being.
5. Prioritize uninterrupted sleep. Quality sleep every night can help improve inflammation.
6. Practice good oral hygiene, as gum inflammation can signal underlying inflammation.
7. Quit smoking, as it has a direct link to inflammation.

Prescriptions and Supplements

1. Hormone therapy may help reduce inflammation for menopausal women. Studies show that daily hormone therapy can lower general inflammation and atherosclerosis risk.
2. Many over-the-counter supplements claim to reduce menopause symptoms and related inflammation. While large studies are inconclusive about their effectiveness, many individuals have felt that they made a difference in their bodies.

Make sure to buy only reputable products that are third-party-tested to ensure quality. Never start a supplement without talking to your healthcare provider about potential interactions with other prescriptions or health concerns.

Note: Over-the-counter anti-inflammatory medications like Advil and Tylenol can cause health problems if you take them for long periods of time. Consult with a healthcare provider before taking them..

Increased inflammation in the body is both a natural side effect of menopause and a health risk that you can take steps to control. Rather than waiting for a diagnosis, embrace healthy lifestyle strategies to prevent inflammation from becoming an issue. If you’re already struggling with inflammation-related symptoms, it’s never too late to make lifestyle changes and reduce their impact.