Inflammation and Menopause — What You Need to Know
Everyone’s talking about inflammation these days. But what’s the deal, really?
Here’s the short version: inflammation can be both good and bad.
It’s good when your immune system uses it to fight off germs or heal an injury.
It’s bad when it sticks around too long and starts causing trouble.
Chronic (long-term) inflammation has been linked to things like arthritis, diabetes, and certain cancers. And for women in menopause, it can make symptoms like hot flashes, brain fog, and fatigue even worse.
The Good News
You can lower inflammation in your body — and according to Dr. Mary Claire Haver, OBGYN, doing so can also help ease menopause symptoms.
She gives her patients a “menopause inflammation toolkit” with four main focus areas: diet, exercise, stress reduction, and sleep.
1. Nutrition
Eat lean meats, healthy fats, whole grains, and plenty of fruits and vegetables.
Shifting to an anti-inflammatory diet can feel like a big change, but the payoff is worth it — better energy, fewer flare-ups, and feeling more like yourself.
2. Exercise
Dr. Haver recommends resistance training and aerobic conditioning.
That’s where Empower comes in — we combine strength training and intervals so you get the best of both worlds.
3. Stress Reduction
High stress = high cortisol = worse menopausal symptoms.
Mindfulness, meditation, journaling, and deep breathing can help.
We even include optional breath and recovery work at the end of Empower workouts to make this easier.
4. Sleep
Poor sleep raises cortisol and fuels inflammation.
Try setting a consistent bedtime, waking up at the same time daily, and creating a relaxing wind-down routine.
Where Empower Fits In
We help you check all the boxes:
-
Nutrition guidance
-
Smart training
-
Stress relief
-
Better recovery and sleep support
Lower inflammation. Fewer symptoms. More energy to do what you love.
