Menopause and Inflammation

When I first began experiencing symptoms of menopause in my late 40s, I was shocked at how many changes were happening so quickly. Almost overnight, I began to gain weight, and my hands and feet were so puffy I didn't recognize them. Every joint ached. I knew that hormone fluctuations were responsible for what was happening, but I later learned that a key part of my problem was inflammation. At the time, I knew nothing about inflammation. After I was able to reverse my menopause symptoms through intermittent fasting, I wanted to know WHY that worked. My research led me to connect menopause and inflammation. The most exciting thing I learned was that inflammation is reversible with some very doable lifestyle changes.

What makes inflammation dangerous?

Inflammation left unchecked can wreak havoc on the body and mind. What really shocked me was how almost every chronic condition has its roots in inflammation. As we age and experience hormone shifts, the body can't fight inflammation as effectively as in our youth and symptoms appear rapidly. For most of us, our bodies efficiently fought the inflammation for most of our lives. I thought I was in relatively good health for most of my life– my only complaint was some serious back and neck pain along with frequently recurring knots in my upper back and shoulders I attributed to stress. Monthly trips to the chiropractor helped, but this problem never went away. I managed the pain just enough to live an active lifestyle but once I turned 50, my body went berserk. A domino effect of health issues resulted: hot flashes, weight gain, puffiness, brain fog, joint pain, fatigue, skin irritation, and mood swings, just to name a few. One of the strangest symptoms I experienced was mucosal cysts, incredibly painful and unsightly nodes that appeared on the fingers of both hands. These are caused by osteoarthritis. I suffered with these for over a year. When I asked my doctor about treatment for these cysts, I was sent through the maze of specialists and ended up at the hand surgery specialist. He and his staff were incredibly kind, caring, and informative. After x-rays and evaluations, they were honest about the prognosis– these could only be treated with surgery. The recovery time would be around six weeks, which is problematic for most people, as I couldn't use my hands during that time. My mind raced: how would I drive, work (I’m a teacher!), get dressed, eat, etc.? The kicker was when this doctor looked me in the eye and confessed that the surgery would remove the cysts temporarily, but they would probably COME BACK. I elected to forgo the surgery. If this problem stemmed from inflammation (it did), then I had to try healing my body from the inside.

Chronic inflammation is responsible for the diseases that most often lead to death, heart disease, cancer and diabetes. As we age, the inflammation continues to increase, leading to more and worsening health problems. This is why age is the most indicative factor for cancer– not gender, not genetics, not lifestyle alone, but AGE. This does not mean that we must adopt the attitude that we are powerless– it means that we must be proactive in our approach to longevity. We may have been able to eat fast food, stay up all night, drink alcohol, and abuse ourselves in our younger years with no visible ramifications to our health, but with age our bodies are slower and less effective at fighting against these toxic habits. The older we get, the more care we must take, and, from what I have observed, the answer is NOT signing up for more surgeries and taking more prescription drugs.

Most adults over 50 have at least one chronic condition, and those over 70 tend to have several chronic conditions for which the medical community is willing to prescribe a separate medication for each one of these diseases simultaneously, most of which are not meant to cure, but MANAGE UNTIL DEATH. There is seemingly no curiosity about the underlying cause. Most people’s and doctors’ attitudes are that cancer, arthritis, heart disease and other conditions are just part of the aging process. If that is our attitude, then we'll never be pressed to find answers. Going to the doctor, getting a prescription or seven, and becoming besties with the local pharmacist have become rites of passage for aging adults in America. But this doesn't have to be the case. We don't have to be resigned to living a life of disease and pain. My husband and I are both in our fifties. Neither of us takes prescription medications, and the health issues we have experienced have been treated with some lifestyle changes, including intermittent fasting to battle inflammation. 

What causes inflammation?

Inflammation is the body's normal response of the immune system to harmful stimuli. It's like a warning system, and it helps to minimize impending injury or infection. Its goal is to restore the injured cells and then resolve acute inflammation. It heals the body, then cleans up after itself. However, if there is constant exposure to harmful stimuli, toxic substances such as poor diet, air pollution and exposure to chemicals in everyday household items, the inflammation response becomes chronic, meaning it never goes away. It's constantly fighting the battle but makes no progress. This leads to a variety of chronic diseases: arthritis, type 1 diabetes, autoimmune diseases, type 2 diabetes, obesity, rheumatoid arthritis, psoriasis, cardiovascular disease, allergies, chronic obstructive pulmonary disease, and more. (Medical News Today)

How to fight inflammation and slow the aging process to increase longevity

While we cannot stop time, we can find ways to slow the aging process and increase longevity. These chronic diseases can be life threatening with all sorts of complications, typically accompanied by pain and fatigue. Most of society has blindly accepted this as a normal part of the aging process, but I argue it is not. If we know what causes this, then we have the power to reverse it. Here are some simple steps to consider:

Clean up your diet

Start with eliminating as many processed foods as possible. If you have to open a box or it has more than five ingredients, avoid it. Eat it as an occasional treat, but not daily. When I realized how chemicals, preservatives, and seed oils were sabotaging my health and fitness goals, it was easier to quit the packaged food and drive-thru habits. For me, the easiest way to avoid all of the toxic ingredients in food is intermittent fasting. I only have to worry about a good snack and meal at the end of the day. To avoid chemicals and seed oils in food, you'll have to learn some cooking skills, but that's why TikTok was invented. 😂

Drink filtered mineralized water

Stop drinking sodas, juices, energy drinks and dessert coffees all day. Even the sugar free versions are laden with chemicals that will signal an inflammatory response. Switch these out for water– use a filtered source. My husband installed a reverse osmosis filter for the kitchen sink. This is what we use for drinking water and cooking. A reverse osmosis filter costs around $600, so before we were able to save up, we used Brita filtered pitchers at home and work.* If your office pays for a water delivery service, take advantage of that while you're there. Mine did not, so my coworkers pooled our funds and ordered regular water deliveries. Once you have access to filtered water, add trace minerals to every cup you drink. Your body needs these minerals (magnesium, chloride, sodium, and potassium) to function and keep inflammation in check. This costs less than $0.20 a day or $18.50 for a three-month supply, and you will feel a difference in your health. I have a small table next to my desk at work where I keep my cup, water jug and trace minerals.

* Brita filters do not filter out fluoride, forever chemicals, or microplastics. A better alternative to the Brita is a countertop reverse osmosis filter, like Bluevua. The smaller models run about $300, but the filters last for up to two years. In the long run, this ends up being a less expensive alternative to the Brita, and it actually filters out the bad stuff. If you are renting or moving often, the countertop reverse osmosis filter may be perfect for you. As always, do your own research.

Regular exercise

Even taking a brisk walk daily in the fresh air and sunshine will combat cellular stress– if you can make time to do more, like lifting weights, jogging, biking, Pilates, then do it. Do things that are active that you enjoy. Make it fun. My husband installed a TRX suspension trainer in the corner of our bedroom, and I can't begin to tell you how wonderful this piece of equipment is! I can do all the exercises available on the machines at the gym including pilates and stretching. I can remove it easily, take it in my suitcase when traveling, take it outside for an outdoor workout, and, best of all, it’s affordable. The basic home system is $229.95 (this is what I’ve been using for the last six years, and I’m still not bored with it). The TRX brand comes with a free 30-day trial to the app that features videos on how to install or mount the TRX to your ceiling or door and workouts for the beginner up to the fittest gym rat. There are other brands of suspension trainers that may be less expensive, but I cannot vouch for the quality or usability. Also, you can find tons of YouTube videos that feature free TRX workouts to get you started. My favorite is Andrea Toth TRX.

Stop smoking and vaping– or DO NOT START

Nicotine isn't the problem. It's the toxic chemicals in cigarettes, vapes, chew, and pouches that cause inflammation. Do whatever you must to quit. There are some relatively clean patches and chewing gums that you can use to quit, and these are also available on Amazon. You don't need a prescription.

Get good sleep

Set a regular bedtime and wake time. Make rest a priority. I know it's not sexy, but getting better sleep and more rest will boost your body's ability to keep inflammation in check. It costs nothing, but it means everything in terms of your health.

Whew! That’s a lot to take in. I'm sure you're thinking, “this sounds hard, and I don't think I can do all this at once.” I get it. That's why I made a short list of simple, low-cost habits that will make the greatest impact to reverse inflammation, improve your health, and fix the root cause of your menopausal symptoms. This is how I started. Begin with the first item: diet. Work on this for a month to create a new habit. Then go to the next item: water and repeat this habit for one month. Continue adding one habit per month. By month six, you will feel better, look better, and have an incredible sense of accomplishment.

Dear Reader, ultimately, you must decide what works for you. Make a plan that you can live with, find a friend to do it with you, or tell no one and disappear for 30 days like those infomercials suggest. 😂 I make a health checklist in my journal and color a square for each item that I complete. It gives me that hit of dopamine that I need to keep going. Turn your new habits into a game to make it fun for yourself. Try the free apps and programs for your phone such as Habitica and #75Hard. Personally, I enjoy the pen and paper checklist in my journal. I look forward to hearing what you tried, what worked, and how your health has been transformed. I happen to be writing this on January 1st, and while the world is wishing everyone a “Happy New Year,” I'd rather say…

Happy New YOU!

Jennifer K.