When it comes to health, midlife isn’t always a walk in the park. In addition to the symptoms that can accompany perimenopause — from sleep issues and brain fog to mood swings and hot flashes — your body’s functions naturally begin to decline as you age.
Many of the conditions that can become more common as you age, such as heart disease, arthritis, diabetes, and Alzheimer’s, have been linked to inflammation. And as research continues to support the link between inflammation and aging, a term has emerged to describe the process: “inflammaging.”
“Aging itself is a chronic inflammatory process, hence the term ‘inflammaging,’” explains Wendy Sweet, PhD, a former registered nurse, researcher, and founder of My Menopause Transformation. Much of this inflammation, and related chronic health changes, including immune health changes, can happen around menopause, which Sweet refers to as the “biological gateway to aging.”
Here’s what to know about inflammaging, and the strategies you can use to fight it.
What is inflammation?
Inflammation is the body’s natural “defense mechanism.” On an acute level, inflammation staves off anything that seems unknown or infectious to the body, and can work to heal something temporary, like a knee injury. When inflammation occurs on a chronic basis, the body is in a state of stress and on high alert, and it can contribute to conditions from cardiovascular disease to allergies.
Longevity and performance physician Anant Vinjamoori, MD, who was most recently chief medical officer of the longevity clinic Modern Age, explains that inflammation related to aging is equivalent to the cells, especially the mitochondria, or energy centers of the cells, “experiencing wear and tear” that damage them over time. “This cellular damage signals the immune system, leading to more inflammation,” he says.
Inflammaging happens to everyone, but there are some lifestyle factors that can exacerbate it. Those include chronic stress, smoking, poor nutrition (such as too much sugar and ultra-processed foods), low physical activity, metabolic dysfunction, chronic insomnia, and lower socioeconomic status (which could be due to the fact that there is more stress than people with a higher socioeconomic status, or factors such as lower access to nutritious foods, less time for exercise), Sweet adds.
How can inflammaging affect your body?
“Inflammaging affects virtually every body system,” Dr. Vinjamoori says. “As it occurs at a cellular level and cells are ubiquitous in our bodies, no system is spared.” Here are some of the major changes that can be linked to inflammation.
Mental health concerns
“Even the brain isn’t immune, with inflammaging potentially leading to mood disorders, depression, and cognitive issues like brain fog,” says Dr. Vinjamoori. One key player is the stress hormone cortisol, which can peak during series of stressful life events as you age. “Higher cortisol levels over time suppress immune and neurological function,” Sweet explains. This inflammatory response can have an effect on your mental health, too.
Research published in 2022 has indicated that high levels of cortisol are associated with equally high levels of inflammation, as well as depression. People who have been exposed to a specific inflammatory trigger tend to exhibit more inflammatory symptoms.
Heart health
You may become more concerned about your heart health right around the time of menopause. After menopause, the risk for cardiovascular disorders spikes; one reason might be that blood pressure and body mass tend to increase during that time period. Certain inflammatory markers can be to blame for high blood pressure and other heart health issues, including the buildup of plaque in the walls of the arteries, according to Dr. Vinjamoori.
Gut health conditions
If you deal with chronic bloating or gastrointestinal issues, it won’t surprise you that inflammation, and inflammaging in particular, is a factor in your G.I. tract. It can especially contribute to gastrointestinal problems including irritable bowel syndrome (IBS) and other inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis, says Dr. Vinjamoori.
Bacteria that live in your gut help keep a balance in order for it to successfully process food. Inflammation in the gut rises during periods of constant undernutrition (low calorie intake) as well as overnutrition (high calorie intake), according to a 2018 review in Nature. Certain foods, such as highly processed foods and sugary foods, may also exacerbate the inflammation that is associated with inflammatory bowel diseases.
Low immune function
During the process of inflammaging, your immune system is already on high alert. There are many factors behind this. Chronic stress on the cells is causing damage, including to the cells of the immune system. At the same time, if you’re in perimenopause, your body’s estrogen levels are dropping. The lower levels of estrogen can have an effect on immune function — it can become harder to fight off colds and flu-like symptoms, says Sweet.
Another piece of the puzzle is decreased absorption of vitamin D into the body after menopause, according to Sweet. “Vitamin D affects thousands of crucial actions around the body, but none more than the immune system,” she says. You might be particularly deficient if you’re not getting enough sunlight, especially during the winter months. That low vitamin D can have a negative impact on your immune health, adds Sweet.
Skin changes and hair loss
Beauty changes can seem superficial, but they’re just as connected to the aging process and to your overall health as any other aspect of your wellness. After all, the skin is the largest organ, Sweet points out. And as estrogen declines during menopause (which is associated with a rise in chronic low-grade inflammation), the skin changes. Skin not only becomes drier and less absorbent of nutrients like vitamin D, but may experience losses in collagen that keeps skin plump. Other times, inflammation in the body can contribute to acne or redness in the skin, Dr. Vinjamoori adds.
Hair loss can also be attributed to inflammaging: Inflammation, particularly in the hair follicles, can lead to loss of hair and more scattered hair growth.
The best strategies to fight inflammaging
The best way to hinder the process of inflammaging is to keep inflammation at bay as much as possible. While the short-term symptoms of unchecked inflammation are things like fatigue, aches, and cognitive difficulties, inflammaging can drive major diseases associated with aging, including heart disease, diabetes, and Alzheimer’s, in the long term, Dr. Vinjamoori says. “All these conditions have roots in inflammatory processes, underlining the broad-ranging impact of inflammaging,” he adds.
These are some anti-inflammatory tips to keep in mind.
Exercise, but don’t over-exercise. If you don’t engage in daily movement, you could risk metabolic syndrome, but if you move too much (or too intensely) you could aggravate your sleep cycle, especially if you’re struggling with insomnia as you enter midlife, explains Dr. Sweet. “Sleep deprivation contributes to over-training syndrome and higher cortisol levels and blood pressure,” she says. Those add to the cycle of inflammation. Regular, frequent movement and strength training can be key during this life transition, as regular exercise nourishes your cells by enhancing their efficiency, and helps your energy levels, according to Dr. Vinjamoori.
Fight inflammation in your gut first. Sweet recommends focusing on foods that reduce inflammation in the gut and the liver by supporting the gut microbiome and liver function. Some classic foods in this category include apples, tomatoes, garlic, and sweet potatoes. Another one you should increase in your diet is extra virgin olive oil. “Compounds in olive oil are known to attach to estrogen receptors in joints and improve blood vasculature in women, leading to lowered blood pressure,” says Sweet. Bonus: Extra virgin olive oil also contains melatonin for better sleep. And one more thing: If you’re trying to reduce inflammation, alcohol is a major culprit and should be enjoyed only in moderation.
Supplement with vitamin D. Remember how decreased levels of vitamin D could negatively affect your cardiovascular and immune health? One solution is taking vitamin D supplements post-menopause. One study recommends taking between 2000 and 4800 IU per day to correct vitamin D deficiency (but check with your doctor before starting a new supplement).
Reset the circadian rhythms. Inflammaging and high cortisol levels during and post-menopause can aggravate your sleep. To help reset your body’s internal clock (also known as your circadian rhythms), start first thing in the morning, according to Sweet. Aim to get at least 15 minutes of sunlight in your eyes in the morning to activate the retina, as this can be a major factor in in resetting the 24-hour day-night cycle. “Resetting the circadian cycle is key to reducing inflammatory changes that arrive in menopause, as is dietary changes and stress reduction,” adds Sweet.
Manage your cortisol levels as much as you can. Speaking of stress reduction, now is an ideal time to work on your stress management techniques (which is always easier said than done). One way to check multiple boxes, including movement and stress-busting, is regular physical activity—this is known to reduce cortisol levels that contribute to inflammation, Dr. Vinjamoori says. This could be as simple as a morning walk or a daily yoga practice.