During perimenopause and menopause, changes in hormone levels can influence inflammation because our hormones play an important role in regulating inflammatory pathways, particularly oestrogen. Research suggests that the decline in ovarian function during menopause is associated with changes in inflammatory signalling and immune activity.
What can inflammation look like?
Inflammation can present itself in many ways, and some signs and symptoms that may be associated with inflammatory processes include:
- Joint stiffness or aches that seem to come from nowhere
- Gums that bleed more when you floss, or a mouth that suddenly feels more sensitive
- Skin that flares up or itches for no clear reason — hives, rosacea or patches that weren’t there before
- Ringing in the ears, jaw tension or headaches that seem to have no obvious trigger
What can influence inflammation?
What we eat, how we sleep and how much alcohol we consume can all influence inflammatory pathways in the body.
What we eat
During perimenopause and/or menopause, hormonal changes can affect metabolism, blood glucose regulation and body composition. This means that the way our bodies respond to our overall dietary pattern may change during this transition.
This means that those convenience foods we may eat, even if labelled healthy and/or low fat, might not be doing the body much good if they are eaten regularly.
Why? Because many highly processed foods can be higher in refined carbohydrates, added sugars, salt and saturated fats. Such foods may be associated with poorer metabolic health and inflammatory processes.
Therefore, it is highly suggested that we focus on more wholesome, nutrient-dense foods during perimenopause and menopause to support overall health and help the body regulate inflammation.
Photo by Wolf Art
How we sleep
Sleep, something so important yet not prioritised by many.
Sleep is an important period for the body’s repair, recovery and regulation. Over time, consistently poor sleep can place additional stress on the body and may contribute to increased inflammatory activity.
This is why prioritising good-quality sleep during perimenopause and menopause is so important.
How much alcohol we consume
Lastly, we have alcohol. If this is your go-to to unwind, please note the impact it may have.
During perimenopause and menopause, when hormones are already fluctuating and sleep and stress can be more difficult to manage, regular alcohol consumption can add another layer of stress to the body.
Looking at your alcohol intake as part of your overall approach to inflammation doesn’t mean you can never enjoy a drink. It’s about understanding how often, how much and how your body responds.
Main – Photo by RDNE Stock project
About the Author: Michele Buchanan
