Inflammation & Aging

Midway through my menopause journey, I noticed that upon rising or after sitting for a while, my joints felt a little stiff. It lasted only a few minutes, but it seemed to come out of nowhere. During my physical, my doctor assured me, “it’s minor inflammation, and in your case, it’s normal. You’re just getting older.”

What is inflammation and is there anything we can do about it? It’s a complex subject, but here’s a snapshot and some considerations for mature women.

Inflammation can be brief (acute) or enduring (chronic). Inflammation helps our bodies heal after an injury or if there’s a foreign object inside us. Sometimes our bodies mistakenly think our own cells or tissues are harmful, and inflammation becomes chronic. According to the National Institutes of Health, this “can contribute to chronic diseases, such as obesity, diabetes, arthritis, pancreatitis, cardiovascular, neurodegenerative, metabolic diseases, and some types of cancer.” Read more here. 

 Experts believe ‘low-grade inflammation’ (a constant low level that remains in our bodies) after menopause is related to the decline of estrogen and other hormones. Other causes are lifestyle, diet, and smoking. The results may be body aches and stiff or swollen joints. Inflammation may also be tied to poor gut health, even Alzheimer’s Disease and depending on the location of the inflammation, it might cause a stroke or heart attack.

There is a tremendous amount of research on how to ease symptoms, but many medical experts and nutritionists point to a few common ways. Eating fruits and leafy vegetables, nuts, whole grains, seeds, healthy oils, and especially Omega-3 fatty acids (abundant in fatty fish like salmon or tuna,) can make a difference. Beans (which contain folic acid, minerals, protein, and fiber,) are also good.

Adding spices like turmeric, ginger, garlic, cayenne, cloves, and cinnamon to your cooking is also believed to ease low-grade inflammation.

Not surprisingly, reducing stress, quitting smoking, and staying active are also recommended. Many women also turn to over-the-counter anti-inflammatory supplements.

Social media portals are home to much anecdotal discourse. Facebook groups with international scope include suggestions like Boswellia Serrata(Indian Frankincense,) devil’s claw, flaxseed, St. John’s wort, and stinging nettle. It’s noted that some supplements can be dangerous if you have certain diseases or take certain medications long term.

The bottom line is we need to manage our health in conjunction with our medical providers (conventional and/or naturopathic.) For me, eliminating animal products, reducing added sugar, and adding exercise helped immediately. Before making changes it’s always best to consider the options about what’s best for our specific situations.

 Sources

biomedcentral.com

WebMd.com

WarnerOrthopedics.com

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