Inflammation in menopause: How what you eat has a big impact

During the menopause years, the hormonal fluctuations, especially oestrogen, not only lead to an array of physical and emotional symptoms, but it also promotes low grade inflammation. Inflammation is known to influence health negatively, including increasing the risk of type 2 diabetes, heart disease and Alzheimer’s disease. Lowered oestrogen is not the only culprit when it comes to inflammation in menopause though, what you eat has a big impact. Diet plays a crucial role in symptoms and health (present and future) as some foods promote inflammation while others offer anti-inflammatory effects.

Foods that promote inflammation

Foods that promote inflammation, if eaten often, can lead to menopause symptoms worsening and increase the risk for chronic disease. Processed foods that are high in saturated fat, sugar and salt, such as chips, biscuits and cakes, as well as soft drinks and alcohol add to the inflammatory effects. These foods provide very little nutrition and are very high in energy, which can further lead to weight gain if eaten in excess. This can further exacerbate sore joints, hot flushes, night sweats and mood swings. Other foods that increase inflammation include red meats, processed meats, refined carbohydrates such as pastries and lollies. Eating these types of foods also disrupt the balance of the gut microbiome, which has an overall negative effect on gut function, gut health and bowel health. The immune system becomes activated when inflammation occurs, including the cause being foods that cause inflammation. If eating these types of foods occurs often over a long period of time, there is an increased risk of poor health as we age, known as “inflammaging”.

Foods that have anti inflammatory effects

It’s no surprise that foods that are low in saturated fats, sugar and salt, that are minimally processed are better for our menopause symptoms and overall health. The types of foods that decrease inflammation include whole fresh foods such as colourful fruits and vegetables, (including green leafy veg), wholegrain foods, healthy fats and fatty fish such as salmon, nuts and seeds and legumes. These all contain essential nutrients and compounds such as antioxidants that help combat inflammation. Incorporating more of these foods into your diet can provide relief from symptoms by reducing inflammation, and supporting your health and better quality of life.

The Mediterranean diet includes all of the anti inflammatory foods mentioned, which is the eating pattern of choice, based on research studies that is recommended for menopause and healthy ageing. This is not to say that foods that promote inflammation are forbidden. There are no forbidden foods, as all types should be enjoyed. In fact, they are placed at the very top of the Mediterranean diet pyramid, meaning that they should be enjoyed sparingly. As long as you are including more whole, fresh foods more often, you will be sure to be future proofing your health and minimising your symptoms.