Ten years ago, I decided to make significant lifestyle changes to address ongoing health problems. At the time, I didn't realise that my body was struggling under the stress of high levels of inflammation.
As every women in midlife knows, menopause is often accompanied by various physical changes such as thinning hair, urinary issues, a change in libido, hot flashes and anxiety often caused by increased levels of inflammation.
One I personally remember in my early perimenopausal years were burning hot feet and tired aching legs that were incredibly uncomfortable and would often make going about my day impossible.
Oh the joys of womanhood!
Chronic inflammation can lead to several health issues such as joint pain, skin problems, fatigue, and even cardiovascular problems. Fortunately, there are natural ways to reduce inflammation and help bring the body back to homeostasis.
Here are some effective strategies:
1. Anti-Inflammatory Diet
Eating a diet rich in anti-inflammatory foods is crucial. Incorporate plenty of fruits and vegetables, especially leafy greens, berries, and citrus fruits, which are high in antioxidants. Omega-3 fatty acids found in fibre-rich foods such as chia seeds, flaxseeds and walnuts can help too.
2. Regular Exercise
Engaging in regular physical activity helps reduce inflammation and manage menopausal symptoms. Aim for a mix of aerobic exercises like walking, swimming, or cycling and strength training exercises. Yoga and Pilates are also beneficial as they combine physical activity with relaxation techniques which help to calm the nervous system.
3. Stress Management
Chronic stress can significantly increase inflammation, however, stress-reducing techniques such as mindfulness meditation, deep breathing exercises and spending time in nature can also help lower stress levels.
4. Quality Sleep
Adequate sleep is essential for managing inflammation. Aim for 7-9 hours of quality sleep per night. Establish a regular sleep routine, create a calming bedtime environment, and avoid stimulants like caffeine and electronics before bed. If sleep issues persist, consider natural sleep aids such as melatonin supplements or herbal teas like chamomile.
5. Herbal Supplements
Certain herbs and supplements have anti-inflammatory properties. Spices such as turmeric, ginger and cinnamon are affordable and powerful anti-inflammatory foods that you can add to many dishes. Green tea is also known for its anti-inflammatory benefits.
6. Hydration
Staying well-hydrated is essential for reducing inflammation. Water helps flush out toxins and supports overall bodily functions. Aim to drink at least eight glasses of water a day. Herbal teas and water-rich fruits and vegetables, such as cucumbers and watermelon, can also contribute to good hydration.
When possible it is always good to avoid personal inflammatory triggers. Common triggers might include stress, poor sleep, environmental factors (such as pollution) and certain foods like sugar and trans fats.
I always recommend giving these natural approaches a go if you are looking to ease those pesky menopausal symptoms. When we adopt an anti-inflammatory diet, engage in regular exercise, manage stress, ensure quality sleep, use herbal supplements, stay hydrated and avoid triggers, you can reduce chronic inflammation and really start to see a positive shift in your overall wellbeing.
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