Inflammaging & Menopause: Understanding the Hidden Link Between Estrogen, Inflammation & Aging

What Is Inflammaging, Anyway?

The term inflammaging is a mash-up of "inflammation" and "aging", first coined in the scientific community to describe the chronic, low-grade inflammation that naturally increases with age. But here’s the kicker—this inflammation isn’t from an injury or infection. It’s silent, sneaky, and happens in the background, slowly nudging our cells into dysfunction.

For menopausal and post-menopausal women, this is especially significant. After our periods stop and estrogen drops, our natural anti-inflammatory shield takes a hit. And guess what? That opens the door to accelerated aging, weight gain, fatigue, and even frailty.

Estrogen: The Unsung Anti-Inflammatory Hero

As a Clinical Nutritionist who’s walking through menopause myself, I’ve felt this shift firsthand.

Estrogen isn't just about reproductive health—it's also a powerful anti-inflammatory hormone. It plays a key role in regulating the immune system, protecting tissues, and even maintaining brain and heart health.

Once estrogen levels begin to drop (typically during perimenopause and dramatically post-menopause), several things happen:

• Inflammatory markers like C-reactive protein (CRP) start to rise

• Fat accumulates more easily around the abdomen—a known driver of inflammation

• Muscle mass declines, making it harder to stay metabolically healthy

• Immune cells become more reactive, releasing pro-inflammatory cytokines

This process can lead to what researchers now call a pro-inflammatory phenotype, making post-menopausal women more prone to weight gain, fatigue, metabolic syndrome, and even autoimmune flare-ups.

According to Professor Garry Egger, a leading expert in chronic disease prevention, inflammaging is deeply tied to both genetic and lifestyle-driven processes. His work emphasizes that how fast we age isn’t just about our genes—it’s also about how much inflammation we accumulate over time.

A 2020 review paper titled “Understanding the role of inflammaging in the life-course of chronic disease” highlights this beautifully. It shows that:

“Low-grade, chronic inflammation is not only a hallmark of aging but a key contributor to post-menopause weight gain, functional decline, and frailty.”

But here’s where it gets hopeful—this process is not irreversible. By understanding the mechanisms behind inflammaging, we can do something about it.

Cellular Aging, Telomeres & Senescent Cells

Now let’s zoom in even closer—to your cells.

As we age, our telomeres—those protective caps at the ends of DNA strands—start to shorten. Think of them like the plastic tips on shoelaces. Once they wear down, your DNA starts to unravel.

Estrogen helps protect these telomeres. So, with lower estrogen post-menopause, telomeres shorten more rapidly, increasing the chances of cellular senescence—that’s when cells stop functioning properly but don’t die off. They just hang around, spitting out inflammatory chemicals like party crashers you didn’t invite.

This is a huge part of inflammaging. These senescent cells build up in fat tissue, muscle, and organs, accelerating the aging process, and worsening inflammation.

Diet and Inflammation: You Are What You Eat (Literally)

Your daily meals either feed the fire or put it out. Post-menopausal women need to be especially mindful of pro-inflammatory diets, which are unfortunately all too common.

Foods That Fuel Inflammaging:

• Ultra-processed snacks – think anything in a box.

• Added sugars and sweetened drinks

• Low-fiber refined carbs (think white bread, pastries)

• Processed meats

• Industrial seed oils (soybean, corn oil)

These foods don’t just lack nutrients—they trigger inflammation, spike blood sugar, and crowd out anti-inflammatory foods.

Foods That Fight Inflammation:

• Omega-3-rich foods: salmon, flaxseeds, walnuts

• Colourful fruits and vegetables

• Whole grains and legumes

• Fermented foods (like kimchi, kefir, and sauerkraut)

• Olive oil, nuts, and seeds

A Mediterranean-style diet rich in fiber, antioxidants, and healthy fats has been shown to reduce inflammatory markers in older adults—especially women post-menopause.

Stress, Hormones & the Inflammatory Cascade

Let’s not forget about stress—another silent driver of inflammation.

Chronic stress stimulates the release of cortisol, our main stress hormone. When it’s elevated all the time, it impairs sleep, increases belly fat, and triggers inflammation at the cellular level.

Combine that with low estrogen and progesterone, and we’ve got a perfect storm of hormonal imbalance, poor resilience, and chronic fatigue.

Practical Ways to Tame Inflammaging

Here’s the good news: you’re not powerless. With targeted strategies, you can support your body and slow down this process.

Lifestyle Shifts to Reduce Inflammaging:

1. Eat anti-inflammatory meals daily (hello, fiber and omega-3s!)

2. Move more, sit less – even light activity like walking reduces inflammatory cytokines

3. Manage stress through breathwork, yoga, or mindfulness

4. Prioritize sleep – 7–8 hours helps lower cortisol and inflammation

5. Support gut health with fermented foods and prebiotic fibers

6. Consider supplements like omega-3s, curcumin, magnesium, and vitamin D (after talking to your nutritionist!)

Real Talk: Menopause Isn’t the End, It’s a Beginning

Yes, menopause brings change. But it also offers a unique window to reclaim your health.

I always remind my clients (and myself) that this transition isn’t a decline—it’s a pivot point. It’s when your body whispers (or sometimes yells), “I need more care now.”

By understanding inflammaging, you get a clearer picture of what’s happening inside and how to support your body better through nourishment, movement, and rest.

FAQs About Inflammaging & Menopause

Is inflammation always bad during menopause?

Not necessarily. Acute inflammation (like healing a cut) is useful. But chronic low-grade inflammation (inflammaging) is what causes long-term problems post-menopause.

Can I test for inflammaging?

Yes, certain blood markers like CRP (C-reactive protein), IL-6, and TNF-alpha can provide insight. Ask your healthcare provider about testing.

Are there medications for inflammaging?

There’s no one-pill solution. However, HRT (Hormone Replacement Therapy) may help reduce inflammation for some women. Always consult a specialist first. There is also a range of supplements that can assist: Cq10, N acetylcysteine, glycine, ribose

How fast do telomeres shorten after menopause?

It varies, but estrogen plays a protective role. So, telomere shortening may accelerate after estrogen drops, especially without supportive lifestyle habits.

Wrapping It All Up: Embrace the Shift

Inflammaging may sound like a scary term, but knowledge is power. Understanding the biological changes behind menopause helps you respond—not just react.

So, whether you’re already post-menopausal or just entering this phase, it's not too late to take control. Small changes in what you eat, how you move, and how you handle stress can make a big difference in how you age.

Remember: Menopause isn’t a setback. It’s a reset. And with the right tools, you can thrive—not just survive.

Interested in learning more?

Book a free 15-minute chat with Lorraine or Check out:

• Harvard Health: Inflammaging and aging

• Understanding Inflammaging – Nature Reviews Immunology

• Menopause, inflammation, and chronic disease – PubMed