Inflammation & Women’s Midlife Health
What Is Inflammation?
Inflammation is the body's natural immune response to injury, infection, or stress. While acute inflammation (like swelling from a cut) is helpful, chronic low-grade inflammation is harmful and can silently damage tissues over time.
Why It Matters in Midlife Women:
Estrogen helps regulate inflammation. When it declines, inflammation can increase.
Chronic inflammation contributes to many midlife health challenges: weight gain, brain fog, joint pain, fatigue, mood swings, and chronic disease risk.
Signs of Chronic Inflammation:
Morning stiffness or puffiness
Belly fat that won’t budge
Brain fog or fatigue
Skin flare-ups
Digestive issues
Conditions Linked to Chronic Inflammation:
Heart disease
Type 2 diabetes
Alzheimer's disease
Autoimmune conditions
How to Reduce Inflammation Naturally:
Anti-Inflammatory Nutrition:
Eat: berries, leafy greens, fatty fish, olive oil, turmeric, ginger, flaxseeds
Limit: refined carbs, processed food, seed oils, excess alcohol
Exercise:
Regular strength training reduces inflammatory markers.
Walking, stretching, and yoga support mobility and lymph flow.
Stress Management:
Chronic stress = chronic inflammation
Use breathwork, mindfulness, journaling, cold exposure
Sleep:
Poor sleep is a pro-inflammatory stressor. Aim for 7–9 hours/night.
REFERENCES:
Furman, D., et al. (2019). Chronic inflammation in the etiology of disease across the life span. Nature Medicine.
Calder, P. C., et al. (2017). Health relevance of the modification of low-grade inflammation in ageing (inflammageing). British Journal of Nutrition.
Gleeson, M., et al. (2011). The anti-inflammatory effects of exercise: mechanisms and implications for the prevention and treatment of disease. Nature Reviews Immunology.