5 Ways to reduce Inflammation and improve your Metabolic Health

The concept of inflammation is sometimes tricky to grasp because it may seem contradictory. On one hand, inflammation is a healthy process, essential to the body’s ability to heal itself. But when inflammation persists, or when the immune system triggers an inflammatory response when you don’t have an infection or injury—like that caused by arthritis and other autoimmune diseases—it may damage healthy tissues. (*Inflammation linked to cancer, but lifestyle changes may help)

Acute inflammation is the beneficial response to sudden body damage, such as a finger cut.  When the immune system is activated, it sends inflammatory white blood cells and cytokines (substances that stimulate more inflammatory cells) to attack the affected sites and begin the healing process.  Common causes of acute inflammation may include environmental factors (such as exposure to toxins like pollution or industrial chemicals), untreated infections or injuries (scrapes, insect stings, splinters), pathogens or germs (bacteria, viruses, or fungi), or radiation. Symptoms may include:  pain, swelling, bruising or redness, or fever.  

Chronic inflammation is the damaging response which occurs when the body continues to send out inflammatory cells even when there is no apparent external illness or injury.  For this reason, the symptoms of chronic inflammation may be more difficult to detect.  Signs of chronic inflammation may include:  abdominal pain, chest pain, fatigue, fever, joint pain or stiffness, mouth sores, and skin rash.  In the case of rheumatoid arthritis, for example, inflammatory cells and substances attack joint tissues leading to an inflammation that may persist for months or years and cause severe damage to joints with pain and deformities.  Common causes of chronic inflammation may result from certain contributing lifestyle factors such as:  excessive alcohol intake, smoking, high body mass index (BMI), lack of exercise, and chronic stress.

Inflammation is often associated with and plays a key role in numerous chronic illnesses, some of which are becoming more common and severe.  These illnesses include:  autoimmune disorders (rheumatoid arthritis, lupus), cardiovascular diseases (high blood pressure and heart disease), gastrointestinal disorders (inflammatory bowel disease), lung diseases (asthma), mental illnesses (Alzheimer’s, depression), metabolic diseases (Type 2 diabetes), neurodegenerative diseases (Parkinson’s disease), and certain types of cancer (colon cancer).  Chronic inflammatory diseases contribute to more than half of deaths worldwide.  

For women, specifically, sex hormones have major effects on the immune system and thus, greatly influence the risk of developing certain diseases.  For example, women are more prone to develop both autoimmune diseases and asthma.  There is ongoing research that studies how estrogen may affect immune responses during inflammatory diseases caused by autoimmunity, allergy or infections.

Unlocking Midlife Health Secrets - Dear Menopause Podcast Episode

Mental/ Emotional Causes of Inflammation

1. Stress: Chronic stress can trigger the release of stress hormones, such as cortisol, that can contribute to inflammation

2. Anxiety: Anxiety has been linked to increased levels of inflammation in the body, possibly due to the activation of the stress response.

3. Trauma: People who have experienced trauma, such as childhood abuse or neglect, may have a dysregulated immune system that is more prone to inflammation.

4. Social isolation: Lack of social connections and support has been linked to increased inflammation in the body.

It's important to note that mental and emotional factors can interact with other lifestyle factors that contribute to inflammation, such as poor diet, lack of exercise, and sleep disturbances. Managing stress, getting enough sleep, eating a healthy diet, and staying physically active can all help to reduce inflammation and promote overall health and wellbeing.

2. Physical Causes of Inflammation

1. Injuries: Physical injuries, such as overuse injuries, stress reactions and chronic low level back pain, can cause inflammation as the body tries to repair the damaged tissue.

2. Chronic diseases: Chronic diseases, such as diabetes, heart disease, and autoimmune disorders, can trigger inflammation as the body's immune system becomes overactive and attacks healthy cells and tissues.

3. Poor diet: Consuming a diet high in processed foods, refined sugars, and saturated fats can contribute to chronic inflammation.

4. Lack of exercise: Physical inactivity has been linked to chronic inflammation and various health conditions.

3. Peri/menopause and Inflammation

Estrogen plays a role in regulating the immune system and reducing inflammation. As estrogen levels decline during perimenopause, the immune system may become dysregulated, leading to an increase in inflammatory markers in the body.

Studies have shown that women in perimenopause have higher levels of inflammatory markers, such as C-reactive protein (CRP) and interleukin-6 (IL-6), than premenopausal women. Additionally, women who experience more severe symptoms during perimenopause, such as hot flashes and mood changes, may have higher levels of inflammation.

Inflammation during perimenopause has been linked to various health conditions, such as cardiovascular disease, osteoporosis, and cognitive decline. Managing inflammation during perimenopause may help to reduce the risk of these health conditions.

Lifestyle changes can help to reduce inflammation during perimenopause:

1. Exercise regularly: Regular physical activity can help to reduce inflammation in the body. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, 5 days of the week. Or check out some of our exercise snacks or longer videos.

2. Manage stress: Chronic stress can contribute to inflammation in the body. Engage in stress-reducing activities, such as meditation, yoga, breath work, or forest bathing. Join our beta testing, to get more specific recommendations.

3. Get enough slow wave sleep: Poor sleep quality and insufficient sleep can contribute to inflammation. Try habit stacking and listen to pink noise before bed to improve slow wave sleep.

4. Eat a healthy diet: Consuming a diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins, can help to reduce inflammation. Aim for approximately 25 grams of protein for each meal, which is an important component of a healthy diet in midlife.

5. Surround yourself with community and avoid isolation: especially post pandemic, we have all become less social and might even avoid bigger social gatherings all together. But belonging and sharing values with friends, a community or loved ones is an important pillar of our metabolic health.