Strategies to Reduce Inflammation
During the menopause transition women experience declining levels of the hormones estrogen and progesterone. Estrogen is important for moderating inflammation in the body, and recent studies have found that menopause is associated with a state of low-grade inflammation throughout the body. While inflammation is a normal immune response to injury or infection, when it becomes chronic it can contribute to the development of various health problems. In menopausal women, this inflammation is characterized by elevated levels of substances called proinflammatory cytokines, which are known to play a role in the progression of age-related diseases. Of particular concern is the increased risk of developing certain conditions such as osteoporosis, heart disease, hot flashes, and cognitive decline. While concerning, there are ways to reduce inflammation and improve health. Simple dietary and lifestyle changes can have a big impact.
Increase Intake of Omega-3 Fatty Acids
Omega-3 fatty acids are powerful anti-inflammatory nutrients that can help modulate inflammation driven by estrogen decline. Eat more sardines, salmon, walnuts, flaxseeds, hemp seeds, and chia seeds.
Incorporate Foods Rich in Polyphenols
Polyphenols are antioxidant compounds that modulate inflammation and support a healthy gut microbiota. Eat more blueberries, cherries, apples, olives, coffee, tea, and pecans.
Eat More Fiber
Dietary fiber, especially from polyphenol-rich plant sources, is anti-inflammatory and promotes beneficial short-chain fatty acid production. Short-chain fatty acids are mainly produced in the gut from the fermentation of dietary fiber and provide a variety of health benefits. Try to eat 25-30 grams of fiber per day from diverse sources. If your fiber intake is currently low, increase slowly to avoid digestive distress.
Reduce or Eliminate Processed Foods and Added Sugars
High sugar consumption leads to inflammation and cell death which increases the risk of disease. It can promote oxidative stress which is a state when antioxidants in the body are out of balance with unstable molecules known as free radicals. This imbalance can lead to cell damage and death and result in disease in the body.
Follow the Mediterranean Diet
This eating pattern is focused on anti-inflammatory foods and is associated with reduced inflammatory markers. Focus on more whole fruits and vegetables, legumes, whole-grains, nuts, seeds, fatty fish, and extra virgin olive oil.
Use Anti-Inflammatory Cooking Methods
Choose baking, steaming, and stir-frying instead of grilling and deep frying foods. High heat cooking increases inflammatory compounds.
Support the Gut Microbiome
Increase consumption of prebiotic foods such as onions, garlic, asparagus, bananas, and turmeric. Incorporate fermented foods like plain yogurt, kimchi, refrigerated sauerkraut, kefir, and kombucha for better gut bacteria diversity. A healthy gut microbiome plays a crucial role in reducing inflammation.
Manage Stress
Chronic stress is inflammatory and harmful to our health. Stress reduction activities such as yoga, meditation, positive social interactions, and the incorporation of a breathing practice can help calm the nervous system.
Exercise Regularly
Physical activity helps regulate inflammation in the body and reduces disease risk. Engage in activities that improve cardiovascular health as well as strength training and yoga.
Sources:
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McCarthy M, Raval AP. The peri-menopause in a woman's life: a systemic inflammatory phase that enables later neurodegenerative disease. J Neuroinflammation. 2020 Oct 23;17(1):317. doi: 10.1186/s12974-020-01998-9. PMID: 33097048; PMCID: PMC7585188. Accessed April 26, 2024.
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Foods that fight Inflammation. Harvard Health Publishing. Harvard Medical School. Written March 26, 2024. Available at: https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation. Accessed April 26, 2024.
