Inflammation and menopause: how “inflammaging” shapes midlife health

We often hear about hot flushes, brain fog, or weight changes during menopause, but one lesser-discussed factor behind these symptoms is inflammation. Scientists now use the term “inflammaging” to describe the chronic, low-grade inflammation that develops as we grow older – and it can play a major role in how women experience menopause.

What is inflammaging?

Although women in their 50s and 60s today may feel much younger than previous generations, our cells still show signs of ageing. Over time, oxidative stress, environmental exposures, and lifestyle patterns contribute to a gradual increase in inflammation. This state doesn’t cause immediate illness, but it sets the stage for fatigue, hormonal imbalance, and a greater intensity of menopausal symptoms.

The sleep-stress-inflammation connection

Sleep is one of the body’s most powerful healing tools. When women struggle with insomnia – particularly common in perimenopause and menopause – the body loses out on the restorative effects of deep REM sleep. Add frequent high-intensity workouts or ongoing emotional stress, and the result is a perfect storm: inflammation builds up in tissues, the gut microbiome, and even fat cells.

Like over-trained athletes, women without sufficient recovery time simply cannot heal efficiently. Elevated cortisol, the stress hormone, lingers in the bloodstream and fuels even more inflammation. When cortisol levels remain high at night, they suppress melatonin, the hormone that signals the body to sleep. The result is a vicious cycle of restless nights, 3 a.m. wake-ups, and daytime fatigue.

A modern challenge

Today’s midlife women are also the first generation to live decades beyond menopause while being exposed to unprecedented levels of ultra-processed foods, synthetic chemicals, and plasticisers. Each of these factors can add to the inflammatory load. In contrast, our hunter-gatherer ancestors rarely lived long enough to face menopause or the challenges of post-menopause.

Fortunately, advances in nutrition, lifestyle medicine, and longevity research mean that modern women can thrive beyond this life stage.

Breaking the cycle of inflammation

While menopause marks the end of fertility, it can also be a time to reclaim vitality. By adopting anti-inflammatory habits, women can reduce the impact of inflammaging and support hormonal balance:

5 Ways to Reduce Inflammation During Menopause

1. Prioritise Sleep

   Aim for 7–8 hours of restorative sleep each night. A calming evening ritual and good sleep hygiene are key. Supplements such as H3O Night Repair or Cellular Calm Complex can support more restful, restorative sleep by nourishing cells overnight.

2. Eat the Rainbow

   Fill your plate with colourful fruits, vegetables, whole grains, nuts, and oily fish. To complement your diet, Collagen Shots deliver amino acids like L-arginine and glycine, which have been linked to improved vascular health and reduced inflammation.

3. Balance Your Workouts

   Swap some high-intensity sessions for lower-impact movement such as yoga, Pilates, walking, or swimming. Add strength training for bone and muscle health. To support energy at a cellular level, Regenerate provides NMN and polyphenols that help reduce oxidative stress and support resilience.

4. Manage Stress Daily

   Even 10 minutes of meditation, journaling, or a mindful walk can help regulate cortisol. Cellular Calm Complex combines adaptogenic botanicals and nutrients to support the nervous system and help reduce the impact of stress on the body. Female Hormone Support helps to alleviate mood swings and anxiety.

5. Reduce Processed Foods & Toxins

   Limit ultra-processed snacks, refined sugar, and plastics where possible. Hydration plays a big role too - H3O Hydration delivers electrolytes, minerals, and antioxidants like resveratrol to support healthy circulation, skin vitality, and detoxification.

A new chapter of health and energy

Menopause is no longer a stage to simply “get through.” With the right tools, it can be a gateway to renewed energy, clearer thinking, and improved long-term health. While inflammation may contribute to midlife symptoms, women have more knowledge and resources than ever to reduce its impact – and to embrace this chapter of life with resilience and confidence.