Menopause fire brewing? Inflammation + changes in estrogen
Did you know that inflammation in your body could predispose you to health risks?
Did you know that the hormone shifts in menopause could further raise levels of inflammation?
What is inflammation?
We often think inflammation with tangible things like scraped knees. A scraped knee has obvious redness, swelling, pain and heat, right? The thing about inflammation inside your body is that it is silent but still holds the possibility of being destructive. In menopause there are changes with estrogen levels. These shifts together with existing inflammation can impact your health.
This article is intended to give you food for thought, information to make educated choices, and reconnect you to the fact that your body is made to heal. Inflammation serves the valuable purpose of fixing tissue damage; so it’s not all bad. Cellular repair is important and necessary. However ongoing inflammation, which does not resolve, is problematic. Remember you always have an opportunity to guide your body away from being more inflamed to less inflamed.
So what happens with this inner inflammation?
One way to look at this “silent” inflammation is that it is like oil build-up inside an engine. Your engine needs oil to lubricate your gears. However, if the oil is dirty, build-ups occur, your gears are stressed, and things may grind to a halt. Atherosclerosis (build up of fatty materials inside blood vessels) is one common example of a result of chronic inflammation, very much like clogged gears.
Do you have:
Allergies?
Popping or clicking joints?
Redness or broken blood vessels in your face or neck?
Increasing sensitivities to foods or environmental substances?
High blood pressure?
Elevations in your cholesterol, triglycerides or C-reactive protein lab works?
High blood sugar?
Cravings for sugar?
Drowsiness after meals?
Extra weight around your mid section?
Yes to any of the above, indicates inflammation. Inflammation can be temporary or can be chronic depending upon your health history, genetics and various lifestyle habits and how many of the above factors you have at the same time.
Here is what you can do right now to help reduce inflammation in your body:
Avoid environmental and nutritional things to which you are sensitive.
It sounds simple but most of us know when we don’t tolerate specific foods or beverages. Yet we still “try them” now and again. It’s not worth it. If curry always does a number on your digestive tract: it’s not worth the stress to your system.
Give up gluten in your diet.
Even if you are not formally allergic to gluten, there are multiple reasons to avoid it. Firstly gluten is a highly inflammatory substance. It is like tossing gasoline onto any inflammation fire inside your body. Secondly, gluten found in the typical diet is a hybridized genetically modified organism (GMO), which is foreign to our bodies. Lastly it is too heavily ingested as far as quantity. Gluten will substantially ramp up any inflammatory process happening in your system. A wealth of information currently exists on gluten-free foods; so do some research. (http://www.triumphdining.com/blog/, http://www.glutenfreeliving.com/blog/)
Specifically avoid: wheat, spelt, semolina, barley, bulgur, and rye.
Incorporate into your diet: rice, potatoes, quinoa, wheat-free oats, millet, or amaranth.
Corn is a possibility but keep in mind that corn too is inflammatory though not to the degree of wheat.
Increase in your muscle mass and decrease in your body fat. This does not mean hours and hours in the gym. Even modest shifts in body fat substantially reduce your body’s tendency to make inflammatory substances.
Give your body antioxidant rich foods and supplements like:
Berries,
Broccoli,
Carrots,
Tomatoes,
Red grapes,
Garlic,
Spinach,
Green tea.
Vitamin C,
Vitamin E,
Selenium,
Beta Carotene.
Increase your intake of Omega-3 Fatty Acids like:
Eicosapentaenoic acid (EPA), Docosahexaenoic acid (DHA) and Gamma Linolenic Acid (GLA). You can also supplement with Alpha-linolenic acid (ALA) but this Omega-3 is sometimes harder to absorb if you have multiple inflammatory signs.
Dietary sources of Omega-3’s:
Salmon,
Mackerel,
Tuna,
Flaxseed oil,
Algal oil,
Krill oil.
Make an appointment with your Acupuncturist, Naturopath or Nurse Practitioner, as well as a Clinical Nutritionist or Personal Trainer to get more information, get evaluated and create a plan, which will work for you and your lifestyle.
Tags: atherosclerosis, estrogen, gluten, health risk, inflammation, menopause
You really write to topics that relate to me! I have battled inflammation for many years. Happily, I now have a naturopath who understands this topic, and I can honestly say I’m doing everything in your article! I have been gluten, sugar, and flour free for over a year, and I use the healthy oils that give me omega 3. I also am a demon for vegetables! I’m glad to learn that my exercise program is helping me too (it helps in so many ways!).
Great info. Thanks.
Judy Stone-Goldman
The Reflective Writer
“My cat owns me, my clutter stymies me, my writing frees me. Word maven loves—and learns from—ordinary life.”
http://www.thereflectivewriter.com/blog/
Thanks for a powerpacked post! I recently was told by the doctor to avoid gluten…and what a difference it has made. It wasn’t easy making the change to GF, but once there its ok! I don’t really miss it….now that I’ve found alternatives. I am also on lots of supplements like the omega 3, flaxseed, therelac, vit b, avoiding night shade veggies, etc….so I will be well on my way to being prepared…..for menopause when I get there. Appreciate your advice and tips.
Rita Brennan Freay
@Rita4kids
ritabrennanfreay.com
I know what Karen says is true because I’ve experienced it and done what she is recommending with excellent results. Listen to her! She knows what she is talking about. Thanks Karen for giving such great information that is not always available to the general public.
Susan Berland
A Picture’s Worth
http://www.susan-berland.com
Some great tips and a advice, i had no idea about the inflammation on the inside, thanks for enlightening me. I thought wheat was supposed to be good for us (personally I don’t like the taste) but i do like rye bread. i should probably stop eating it as I age though.
Julie Labes,…The Fierce over 50 feels much younger point and click junkie loves to travel does not use a jogging stroller and before you ask this is NOT my granddaughter..Woman
Good article, none of this stuff is really a surprise to me since I had a health crises a few years ago and discovered my life is a lot better w/o wheat and cow dairy. I’m starting to have more sensitivities though and am now wondering if approaching menopause is affecting me, hmmm.
Content-packed post and so well laid out. I like the lists! I, too, am living a GF life which has made such a difference in my energy! It used to be completely unreliable, but no longer. And I also find that there are many amazing GF things showing up–and some have become my preference! Thanks, Karen.
Wow, great information, and delivery, very clear. And so many people replying who are already GF! Didn’t know about the internal inflammation thing either, but the how-to’s are the usual suspects that I’ve heard many times for many other health reasons, especially for those of us in the hormone problem times.
Thanks for giving me yet another reason to get on with it and get healthy. I plan to refer back to this post often.
Lisa Vitale
lisawifemom@wordpress.com
I have done this before and some of it I do now…my big take home is that I would like a personal chef! We can all dream…
Thank you for sharing!
Brandy Mychals
Speaker, Author, Communications Coach
Creator of the Character Code System
Great article, Karen! All the information you shared, I’m a big promoter about. I live a life of gluten free and I can tell you I feel my best. Also, the food is quite delicious without all the gluten. Yum! It helps too that I’m a certified chef.
But I have to agree with Brandy I will be hiring a personal chef when that time comes. I love cooking but I have better ways of spending my time. I’m all about leveraging. Thanks for sharing this insight Karen.
Alara K. Castell
Your Sassy Spiritual Guide
Such great information and a lot to think about; both my husband and I have been rethinking how and what we eat as we are getting older and experiencing health issues we never had to think about before, including weight gain! Some of what you mentioned we are doing, but have not made an effort to be gluten free, so that is something I would like to learn more about…also, have greatly reduced the amount of sugar, have been using Stevia as a sweetener instead, but when I read the ingredients on so many different products it is shocking to see the amount of sugar that is there! Thank you for sharing your knowledge; I think I will print this article out and keep it for a reference!
I went through surgical menopause at 37. Luckily, I have not been affected by inflammation. I use natural hormones cautiously. When I read the list of “good” foods, I was happy to see I eat all of them! So important to put the right things into our body.
Good source of information!
I put the wrong email before!
Very important article. I’ve experienced over 50% of your listed symptoms, and have changed my diet, which always works, but like many diets, I fall back off to start eating inflammatory foods again.
Another reminder to keep on the straight path.
Alicia Dunams
Creator of Bestseller in a Weekend
Author, Speaker, Self-publishing expert
Gluten free living can help and avoiding GMOs which are definitely linked to inflammation. Basically, eat whole foods and avoid sugar and processed junk. Coffee does not help with hormonal balance either. Fish oil is pretty important too. Good post.
Hi Karen,
Thanks for this handy summary of valuable information. Good post. You point out lots of common bad habits that could burden us with chronic dis-ease, and suggest ways for encouraging our body’s natural abilities to stay healthy.
Robbie
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