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The peri-menopause to menopause transition is now seen as an inflammatory part of a women’s life-cycle. (McCarthy & Raval, 2020). This makes the connection between menopause and inflammation or inflammaging especially important to understand. The continual decline in reproductive hormones, also causes changes to the immune system, lungs, heart, muscles, nerves and blood vessels.⁣
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If you aren’t sleeping well, then over time, the inflammatory changes may accelerate. That is why it is important to place an emphasis on getting sleep sorted out before anything else. Improving sleep can help counteract the effects of menopause and inflammation, including joint pain, fatigue, and hormonal disruption. ⁣
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The central issue in ‘inflammaging’ is that as we move through our 50s and beyond, our cells and tissues are undergoing changes that whilst part of our natural life-cycle, are also caused by the life-long exposures that our immune system has had to environmental and stress-related stimuli.⁣
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If you have sore joints, aching muscles, changes to your bone health or gut health, or you are putting on weight and feeling bloated, or you have brain fog and memory problems, these are concerns that are now related to inflammaging – the inflammation that comes with our ageing and many of us have seen this in our mother’s generation.⁣
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This is not ‘just’ about food either. It’s about sleep, energy, gut health, joint health as well as exercise that is helpful, not harmful. ⁣
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Here are some of these pro-inflammatory factors: ⁣
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➡️Exposure to life-long stressors, which in women, affects the accumulation of our chronic stress hormone called, cortisol.⁣
➡️A modern, western diet, full of processed foods, fats and sugar.⁣
➡️Poor gut microbiome health.⁣
➡️Inadequate sleep which prevents the immune system from healing and repairing overnight.⁣
➡️Being overweight or obese.⁣
➡️A high alcohol intake. ⁣
➡️Smoking.⁣
➡️Chronic Stress⁣
➡️Over or under-exercise.⁣
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Share this post with your friends and family. ⁣
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Chronic inflammation can be sneaky - it often shows up in unexpected ways! Here are the common signs:⁣
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· Feeling tired even after a full night’s sleep, plus that afternoon energy crash that has you reaching for coffee⁣
· Digestive troubles like bloating, food sensitivities, and irregular digestion that seem to stick around⁣
· Brain fog that makes it hard to focus, along with mood changes that weren’t there before⁣
· Joint and muscle aches that come and go, especially stiffness in the morning⁣
· Getting sick more often and taking longer to recover than usual⁣
· Stubborn weight gain (especially around your middle) that won’t budge, even with diet changes.⁣
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Acute inflammation - is like your body’s emergency response team – quick to arrive and quick to leave once the job is done. Think about the last time you got a paper cut. The area became red, warm, and slightly swollen. That’s acute inflammation at work, helping to heal and protect you. ⁣
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Chronic inflammation is different – it’s like having your body’s emergency response system stuck in the “on” position. Imagine if your smoke alarm kept ringing even when there wasn’t any smoke. This persistent, low-level inflammation can silent. 🤫 ⁣
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Foods that help with inflammation⁣
· Ginger⁣
· Berries,⁣
· Avocados⁣
· Dark chocolate and cocoa powder⁣
· Bell peppers⁣
· Mushrooms⁣
· Lemon⁣
· Garlic⁣
· Tomatoes⁣
· Broccoli⁣
· Cherries⁣
· Spinach⁣
· Kale⁣
· Arugula⁣
· Beets⁣
· Chives⁣
· Cumin⁣
· Cinnamon⁣
· Walnuts⁣
· Coconut oil⁣
· Oregano⁣
· Cilantro⁣
· Basic⁣
· Cloves⁣
· Chia seeds⁣
· Parsley,⁣
· Mint⁣
· Extra virgin oil⁣
Most veggies and fruit.⁣
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What would “calm” feel like in your body?⁣
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🚶🏾‍♀️More comfortable movement⁣
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🥦Happier digestion.⁣
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💃🏾Steadier energy.⁣
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🤩Feeling more like yourself again.⁣
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Calm the Fire 🔥 gives women over 40 a practical place to begin.⁣
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Over 28 days, you’ll follow a simple anti-inflammatory eating plan built around nourishing foods, flexible recipes and weekly shopping lists.⁣
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Not because one meal changes everything.⁣
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But because what we do consistently matters.⁣
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Calm the Fire includes:⁣
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🥗 A complete 4-week meal plan⁣
🍲 Four weeks of flexible recipes⁣
🛒 Shopping lists⁣
🫐 An antioxidant guide⁣
🌿 Gut and liver health guides⁣
🔎 Sneaky names of sugar guide⁣
✨ Detox-support guide⁣
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Open the plan. Choose your meal. Get cooking.⁣
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That’s it.⁣
Comment “CALM” to learn more.⁣
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Feeling tired and blah? It’s usually fixable with simple actions:⁣
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✅ eating balanced meals at regular intervals.⁣
✅ getting up and moving around during the day.⁣
✅ going to bed and waking up at the same time.⁣
✅ doing workouts that match your energy.⁣
✅ staying hydrated.⁣
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When you dial in the basics, your energy should return!⁣
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👉 Follow for simple, realistic health strategies for women over 40 in peri-menopause or post menopause.
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Between work, family, and everything else on your plate, it can get tough to stay fired up for your health and fitness. Sometimes it feels like life forces you to put yourself last!

But it doesn’t have to be that way.

Here’s how I make sure my health stays a priority:

I find quiet time every day, get in at least a short workout, and look to others who have achieved goals I’m working toward. That never fails to keep me inspired!

These strategies keep me feeling motivated, even when my schedule feels hectic.

Share this with a friend who needs to hear this today… then tell me: what's the ONE non-negotiable that keeps you feeling good?

Get Repost App • Wanjira Njenga | Menopause/Pelvic Floor Health Coach Menopause is a natural part of aging—but bladder leaks don’t have to be.⁣
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More than 25 million women enter menopause GLOBALLY every year, and up to 40% experience new or worsening bladder leaks during this transition. Yet only 1 in 4 women seek help.⁣
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A lot of us tend to think of menopause as a sort-of dividing line, a before-and-after marker of our reproductive years, but it’s better to think of it as a series of stages that create a gradual transition – in some cases, it can take as long as a decade to fully complete the process, impacting bladder health during perimenopause & menopause.⁣
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👉🏿Beginning anywhere from your late 30s to early 50s, your ovaries will begin producing less estrogen – that’s your primary s*x hormone, and its responsible for puberty, preparing your body for pregnancy, and even regulating your menstrual cycle and body weight. Other hormones change, too – progesterone, testosterone, and inhibin, to name a few – and these changes are responsible for many of the symptoms you’ll notice during the transition.⁣
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👉🏿Estrogen plays a role in supporting your bladder, so when your estrogen levels drop, you may feel like you need to go more often and more urgently than you’re used to. This isn’t only a daytime phenomenon, either – don’t be surprised if you find yourself waking at night to p*e, too.⁣
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💫You do not need to suffer. There is help.⁣
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Comment the word “𝗝𝗢𝗜𝗡” to get details of my pelvic floor program for menopause.⁣
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