Inflammation and Menopause

At this point, you’re probably wondering what isn’t caused by menopause during this stage in life? Well…if you’re anything like me, you wake up every day with a new symptom that makes you wonder.

Studies show that inflammation is real during menopause and it ramps up as our estrogen levels decline.

It’s super important to keep an eye on because left unchecked, chronic inflammation can increase the risk of serious health issues like cancer, type 2 diabetes, arthritis and cardiovascular disease, to name a few.

So what can you do about it? The good news is, like most things, nutrition and lifestyle play a large role in controlling inflammation.

What you put in your body will be a game changer during menopause. Think anti-inflammatory diet. Fun fact: women who eat more plants seem to have less severe menopausal symptoms. If that’s not motivation, I don’t know what is!

• Eat your veggies! Especially those leafy greens. Vegetables are loaded with fiber, which feeds and maintains your gut microbiome, which signals your immune system to keep inflammation down. And leafy greens are high in antioxidants that help keep inflammation low.

• Load up on berries. Cherries, blueberries, raspberries are all rich in antioxidants and inflammation fighting flavonoids. Oranges are another great inflammation superstar.

• Omega-3 Fatty Acids. Studies suggest that consuming foods rich in omega-3 fatty acids can help lower inflammation. Think fatty fish (salmon, herring, mackerel, tuna), eggs, nuts and seeds.

• Legumes. Another antioxidant superstar. These include edamame, lentils, beans, tofu and tempeh and are all high in fiber. And we know that fiber help keep a lid on inflammation.

I’ve given you some ideas on what to eat, but what should you avoid?

• Alcohol. I know, I know…this is tough for so many of us but alcohol and inflammation go hand in hand. The good news? It’s kinda trendy not to drink, mocktails are on the rise and an added bonus, you won’t wake up feeling crummy…and inflamed.

• Highly processed foods. This includes processed meats and refined carbs. You know the usual suspects: candy, potato chips and fried foods. Opt for a handful of nuts, guacamole or hummus and veggies instead.

• Added sugar. I can give you a lot of reasons to cut back on sugar but we know that it increases inflammation in your body so avoid it when you can. This includes, sodas, energy drinks and desserts.

There’s so much more to say on this topic but these suggestions are a good starting point.

Now go eat some berries and think about them working magic inside your body. Your non-inflamed body will thank you.