Is it time to change the narrative on menopause and see it as an opprtunity to lay new foundations for our health? Guest blog writer, nutritionist and women’s health expert, Karen Newby, thinks so. Find out why and some steps you can take.
Menopause studies: inflammation and dietary patterns
Two bits of research were published on the same day recently that are interrelated. One relating to menopause and higher inflammation levels, and the other one related to dietary patterns and healthy aging.
The Relation between Systemic Inflammation and the Menopause Transition: The Study of Women’s Health Across the Nation1 based in the US, tracked women during the menopausal transition over 21 years and showed that women going through the menopause experienced distinct changes in their CRP and Il-6 inflammatory markers. Being overweight and obese subsets showed increases in these markers (as we know obesity and especially visceral fat increases inflammatory markers) and ethnicity also influenced higher or lower inflammation: higher inflammation in Black women; lower in Chinese and Japanese women. I would love to see more research into why this is.
We know that menopause is an inflammatory transitional state in a woman’s life and this ongoing research is great to see, to highlight this important change. Oestrogen has anti-inflammatory properties so dips can start to increase our inflammatory load. Some of the most common inflammatory menopausal symptoms I see in my clinic include: muscles aches and pains, joint pain, osteoarthritis, arthritis, morning stiffness, eczema and other inflammatory skin conditions like psoriasis.
Aside from injury and declining oestrogen levels, pro-inflammatory factors from our diet and lifestyle can also increase inflammation. These include higher levels of omega-6 fatty acids from vegetable oils, ultra processed foods and a high meat and processed meat diet, high saturated fats, alcohol, a high intake of refined carbohydrates, processed meat, smoking, sun damage and pollution. Being overweight or obese can also increase markers which this study has highlighted.
This then leads us to the second study: Optimal dietary patterns and healthy aging2. This study had over 1000,000 participants surveyed over 30 years, and showed that a diet rich in fruit, vegetables, poly and mono-unsaturated fats, wholegrains, nuts, legumes and pulses and occasional animal proteins were linked to healthier aging. And even changing your diet at midlife was also positively associated with a greater propensity for healthy aging. All these foods are naturally anti-inflammatory. Even though menopause IS an inflammatory transitional event in a woman’s life these anti-inflammatory foods will help not only address the inflammation we are dealing with now, but also help us to age healthily too. A win win.
I think is why there are some advantages to menopause: it is a health wake up call. Our body is screaming at us to make changes, a way of setting our intentions for post menopause and beyond.
Anti-inflammatory diets
So, what does an anti-inflammatory diet look like? Well, a Mediterranean style diet was first researched in the 1950s because there was such a low instance of cardiovascular disease in the region. The Mediterranean style diet is rich in fruits and vegetables, antioxidant rich tomatoes, bitter leaves, olives, olive oil, oily fish, wholegrains and minimal meat and processed foods. I also like elements from the Asian pantry too including the spices and roots for example turmeric and ginger which are known for their anti-inflammatory affects, soya for its phytoestrogens and much more of a focus on plant-based nutrition.
Supplements that could help inflammatory symptoms
If you’re suffering with lots of inflammatory symptoms then I do also think there is a place for supplementation, especially as for some clients where joint pain can affect their sleep and ability to exercise. We lead such a fast-paced life so far removed from our nature rhythms too!
There is now research showing reductions in morning stiffness with omega 3 supplementation. Cytoplan Vegan Omegas are at an optimum DHA and EPA dosage and sustainably sourced from algae too. Cytoplan even has a warming CBD Gel for muscle relaxation and regeneration too. The turmeric product is also a useful addition for its therapeutic dose of curcumin.
Soy isoflavones for menopause
Menopause Support just has soy isoflavones which I find really useful as an addition to a multi for example, and it contains lots of different forms of isoflavones (although not to be taken if you are on HRT or the contraceptive pill or have a history of breast cancer). Soy isoflavones are not only helpful to helping support the oestrogen shifts through menopause but they are also known as having an anti-inflammatory action. Useful for those of us choosing not to take HRT or for those of us who can’t take it (although see above the supplement contraindications).
Collegen supplementation at menopause can be really useful
We lose up to 30% of our collagen at menopause. Collagen is the most abundant protein in the body. Its fibre-like structure is used to make connective tissue. It’s a major component of bone, skin, muscles, tendons, and cartilage. It helps to make tissues strong and resilient, able to withstand stretching. Collagen comprises about 60% of cartilage and 30-40% of bone. Which is where collagen supplements can be really useful for our bone health and to support cartilage, and there is plenty of research on this from the sports science world when working with injured elite athletes. The Cytoplan Vegan collagen gives us the amino acids needed to make up collagen.
Supporting menopausal skin
For skin flare ups I really like the Omega Balance which not only has a sustainable vegan source of omega 3 from algae oil but it’s also combined with evening primrose oil which is especially good for eczema and also heightened PMS which we can be experiencing at menopause alongside breast tenderness too which EPO can help with. Sea buckthorn is a source of Omega 7 which is known for its lubricating properties and it grows in some of the most arid places on earth such as in the Himalayas – isn’t Mother Nature clever! It can really help with some of the drying symptoms of menopause including dry skin, vaginal dryness and dry eyes.
Menopause is an opportunity to lay strong foundations for health
I think it’s time to change the narrative on menopause. It’s an opportunity to change up our diet and lifestyle as a gift to our future selves. Essential to reducing menopausal symptoms and reducing inflammation, and as a way of future proofing our body for the next exciting phase of our life.
Karen Newby is a nutritionist with over 10 years clinical experience working in women’s health. She has a BSc in Nutritional Medicine and is registered with BANT and CNHC. You can read her book, The Natural Menopause Method – a nutritional guide to perimenopause and beyond, attend her specialist menopause clinic or retreats, book her for corporate talks on this topic, or follow her on social media @karen.newby.nutritionist
Karen’s approach is highly practical, realistic and achievable – to help you gain the greatest effects from simple changes.
Thanks to Karen for this insightful and empowering blog.
If you have questions regarding the topics that have been raised, or any other health matters, please contact the Cytoplan nutrition team using the details below:
nutrition@cytoplan.co.uk
01684 310099
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Last updated on 4th April 2025 by cytoffice
