Menopause and Inflammation: What Every Woman Should Know

For all the talk around hot flashes, sleep disruption, and shifting moods, one aspect of menopause tends to receive considerably less attention: inflammation.  

New studies suggest that women may become more susceptible to chronic inflammation as they age and move through perimenopause and menopause. It’s a shift that matters well beyond the transition itself. Persistent inflammation has been associated with a number of chronic conditions and with the biological processes of aging. 

The good news? With thoughtful attention to the factors that influence it — from sleep and movement to stress and social connection — you can take meaningful steps to support your health through midlife and beyond. 

At our recent women’s health expert panel at Canyon Ranch Lenox, physicians gathered to discuss the realities of the midlife transition and the evolving science of women’s health. Among them was rheumatologist Dr. Riteesha Reddy, who helps guests navigate the relationship between their immune systems, inflammation, and whole-body health. 

In a conversation following the panel, Dr. Reddy shared her perspective on why inflammation deserves a place in the menopause conversation. Watch the conversation below, then explore the surprisingly simple habits she considers foundational for longevity.  

First, What Is Chronic Inflammation — and How Does It Appear During Menopause? 

Whereas acute inflammation is the body's response to a short-term injury or infection, chronic inflammation can last much longer. A chronic inflammatory response occurs when the body's immune system is continuously overstimulated and can persist for weeks or even years.  

In essence, according to Dr. Reddy's past research, the body enters a prolonged state of immune defense without any distinct threat, indicating an imbalance between its proinflammatory signals and response. Many factors, including stress, sleep, nutrition, gut health, physical activity, environmental exposures, visceral adiposity, and social support, affect this process.  

Emerging evidence shows that the perimenopause phase disrupts estrogen-related neurological systems, which are related to immune response regulation. Disruptions in estrogen production can, therefore, increase the risk of chronic inflammation.  

Chronic inflammation can exacerbate menopause symptoms, like weight gain and mood irregularity, if they’re not properly addressed. But even after menopause, inflammation can also contribute to conditions like cardiovascular disease, diabetes, and cancer, and can overall accelerate the aging process.  

To prevent and manage chronic inflammation in the perimenopause and menopause stages, Dr. Reddy shared three major tips, which she deems "pillars of health," to adhere to in midlife and beyond. 

Sleep 

Getting enough sleep, Dr. Reddy says, is a "fountain of youth" for women and can cure and prevent countless health issues, including stress, pain, and inflammation — all of which become more pronounced during menopause. 

Sleep deprivation has been shown to impact the body's inflammatory response and potentially increase the risk of chronic inflammation. Meanwhile, getting enough sleep enhances the body's immune defenses and its ability to fight illness.  

To reap the full benefits, doctors suggest getting eight full hours of uninterrupted sleep each night. This allows the body to reach a state of deep sleep, which has myriad health benefits, including repairing the musculoskeletal system and strengthening the immune system. 

Movement 

As little as 10 minutes of movement a day can act as a reset for the mind and body, according to Dr. Reddy. While serving as a potent mood-booster, aiding in metabolic control, and preventing muscle loss, exercise can also reduce risks of chronic disease and inflammation. 

While muscle exertion triggers a temporary inflammatory response, recent findings show that exercise mobilizes T cells that counter inflammation and enhance the muscles' ability to convert energy into fuel, while also improving overall endurance. 

Strength training is particularly important during perimenopause and menopause. While muscle mass naturally declines with age, Dr. Reddy says that to prevent further muscle deterioration, women should prioritize this training later in life. And CDC guidelines recommend at least two days per week of muscle-strengthening activity to maintain and build muscle.  

Connection 

Social connection is a vital tool for stress management and, in some cases, can lower the stress hormone cortisol, which affects your immune response and tends to spike during menopause. 

What's more, study results show that social support from family and friends reduces the risk of inflammation, while social strain substantially increases it. According to Dr. Reddy, the benefits of a vibrant social life can assist with menopause and overall longevity. 

For women navigating perimenopause and menopause, that connection can offer something else as well: the relief of discovering that the changes happening in your body are not yours alone to decipher. That's part of the thinking behind our M/Power retreats, which bring women together with experts — and one another — to approach menopause with greater knowledge, agency, and support. 

Explore Women’s Health at Canyon Ranch 

Our physicians offer one-on-one consultations throughout the year for women seeking personalized guidance on menopause, healthy aging, and integrative wellness, while dedicated retreats offer the opportunity to explore these subjects further alongside a community of women navigating similar transitions. 

Join our next M/Power retreat, featuring women’s health advocate Dr. Somi Javaid, Sept. 21–24. Or, stay in Lenox Aug. 12–15 for the chance to connect with Dr. Reddy during a series of limited health-focused talks.