A surprisingly important factor behind menopause symptoms is inflammation, which causes problems such as weight gain, hot flushes, night sweats, joint pain and brain fog. This kind of inflammation often goes unnoticed until menopausal symptoms appear.
Let's take a closer look at inflammation - its origins, its impact during peri-menopause and its long-term health consequences. And what can you do to control both the symptoms of menopause and the inflammation that contributes to it?
Inflammation is a normal body process we all experience, usually in response to injury or disease. In this process, the immune system releases substances such as antibodies and proteins on the affected area, resulting in redness, swelling, heat, pain and a temporary loss of function. Acute inflammation is short-lived and helps healing, but chronic inflammation, which lasts for months or years, can be silent and difficult to detect unless there are symptoms, such as during menopause.
The hormone oestrogen, known for its anti-inflammatory properties, decreases during peri- and post-menopause. The ovaries stop producing it. This change in hormones disrupts oestrogen metabolism in the body. It also causes the immune system to kick in, releasing chemicals that cause inflammation. Prolonged exposure leads to chronic, mild inflammation that causes symptoms of menopause such as hot flushes, night sweats, joint pain, weight gain and brain fog.
Oxidative stress, paired with the decrease in oestrogen (which also acts as an antioxidant), is associated with inflammation. This combination, called "oxi-inflamm-ageing", can lead to metabolic disorders such as weight gain, increased cholesterol, triglycerides and glucose in the blood, increasing the risk of heart disease and type 2 diabetes. These factors negatively affect cardiovascular, bone and brain tissue.
Although menopause is a natural part of a woman's life, certain lifestyle factors can help minimise inflammation and support overall health during this phase. Key concerns include diet, exercise, stress reduction and good sleep.
Choose fresh, whole foods rather than processed foods, as the latter often contribute to inflammation due to added sugars, fats and salt. A plant-based diet high in fibre supports gut health and reduces inflammation. The most suitable diet is the Mediterranean diet. It is rich in vegetables, some fibre-rich fruits, healthy fats (olive oil), legumes, whole grains, fish, nuts and seeds and has proven to support health during menopause.
In addition, regular exercise helps reduce inflammation by increasing muscle mass, promoting weight loss, regulating blood sugar levels and maintaining cholesterol levels.
Quality sleep is crucial for the body to rest, recover and prevent weight gain, as fat is burned during sleep, especially visceral fat. So give sleep your attention.
Consciously take time to relax. In fact, prolonged stress, where the stress hormone cortisol is continuously released, increases fat around organs and causes inflammation.
Menopausal women often experience a range of symptoms, including depression and hot flushes.
One study showed a marked improvement in both depression and hot flushes with omega-3 supplements. Omega-3s are essential because the body needs them for various biological processes. Since our bodies cannot produce these fats, we need to get them from our diet to survive. Omega-3 are an integral part of the cell membranes of every cell in the body.
Although additional research is needed to confirm the benefits of omega-3 specifically for hot flushes, the study concluded that the benefits of omega-3 consumption, particularly for reducing triglycerides (a powerful indicator of heart disease, especially in women), are remarkable. As women enter menopause and lose oestrogen, which protects the heart, their risk of cardiovascular disease increases.
So even though not every woman experiences relief from hot flushes, the cardiovascular benefits alone make it worth including more omega-3 in your routine.
Despite the fact that anti-inflammatory oestrogen inevitably decreases during menopause, you have the opportunity to take control yourself, by focusing on these lifestyle factors. This will help you reduce inflammation and minimise associated symptoms.
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