I’m a ‘Baby-Boomer’ – are you? If you are, then you will either be nudging 60, or you will be just over the top of that crucial number in our biological ageing. I studied the baby-boomer generation a lot when doing my studies. In New Zealand, Australia, Ireland, the UK, Canada and the USA, are the largest number of ‘boomers’. They are the cohort labelled the ‘post-World War 2’ babies – born between 1946 and 1964. If you are in your late 50s or early 60s, then you are the last of the Baby-boomers. As such you are knocking on the door of the next phase of your life – your ageing.
For baby-boomer women, this means you are in post-menopause.
And if all goes well with your health as you age, then you’re going to be in post-menopause for another 25-30 years hopefully! Since life-expectancies have been improving steadily in many western countries, research on our ageing has been gathering momentum over the past decade. I’m pleased that it has. You see, how well women are ageing matters and ‘how’ we are ageing, starts in our menopause transition. The time of our life that focuses us mainly on our reproductive changes, but as I learnt myself, there is so much more going on all around our body during and immediately after our periods cease. What’s going on is all to do with the ageing of our immune system, lungs, heart and blood vessels.
Longevity researchers who study ageing and health have contributed huge amounts of knowledge to the understanding of ‘how’ we age. One of these researchers is Australian, Professor Garry Egger, who is known around the world as one of the pioneers of Lifestyle Medicine. I first heard Professor Egger at a health and ageing conference in Australia when doing my PhD. I was fascinated with his insights into the powerful connection between our health, inflammation and ageing. It was from him, that I first heard the term ‘Inflammaging’.
Suddenly my aching knees, sore muscles, changing gut health, mood swings and weight gain during my menopause transition, began to make a whole lot of sense.
It was the first time that I began to look at our menopause symptoms through the lens of health and ageing research. The research from Professor Egger and others has been life-changing for thousands of women on my programme who are now heading into post-menopause and wanting to turn around their health as they age. As they progress through the 12 week programme they are on, they learn about factors that contribute to inflammation as they age (factors that are pro-inflamamtory, and most importantly, factors that are anti-inflammatory. 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.
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. From an evolutionary perspective, a variety of stimuli keep us in the ‘inflammaging’ cycle and I include menopause-related hormone changes in this too. As Professor Egger stated, “We have been operating in silo’s. We haven’t been taking into account all the other effects on inflammation, including ageing and for women, hormonal changes too.”
Many of these effects stem from changes to our food production, e.g. chemical exposure, changes to our exercise patterns, e.g. too much or not enough exercise, changes to our sleep patterns and of course, changes to our stress levels. These are all factors which affect women as they transition through menopause.
Understanding the role of ‘inflammaging’ in the life-course of chronic disease, fuctional decline and frailty across the lifecourse has led researchers to focus on our immune system. For women in menopause and going into post-menopause, when periods have ended for a year or more, there is a greater susceptibility to the occurence of this low-grade chronic inflammation, that is now seen as contributing to post-menopause heart disease, auto-immune problems such as fibro-myalgia, and increased vulnerability to infectious disease. (Baylis, Bartlett et al, 2013).
Whilst there is now convincing evidence that how rapidly we ‘age’ is connected to our genetic pre-disposition, there are other contribitors to our ageing that hasten this accummulation of inflammation. I talk about these in my 2 hour Masterclass on Menopause webinar which is now online for you, but some of these pro-inflammatory factors include:
- Exposure to life-long stressors that in women, affects the accumulation of our chronic stress hormone called, cortisol.
- Damage to our DNA, in particular the telomeres which are the protein complexes that protect our DNA.
- 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.
Sorting out Sleep Reduces Inflammaging
When we all lead such busy lives, it’s so important to get our sleep sorted as we move through menopause and into post-menopause. I can’t reiterate this enough. As I often mention to women on my programmes, when we have been waking up night after night, then our brain and body reads this as our ‘new normal’ and we keep waking up. But this is what leads us down the path towards worsening inflammation in our cells and tissues as we age.
Not sleeping is now recognised as one of the main contributing factors to changing health as we move into our post-menopause years, and a factor in post-menopause heart disease as well. The United Kingdom, Australia and New Zealand have some of the highest incidence of post-menopause heart disease in the western world.
If we aren’t sleeping, our heart and immune system stay under stress all day long, particularly, when we are regular exercisers or we have busy, stressful jobs or home environments. That’s why I love getting women sleeping all night. It helps to reduce their worsening symptoms in menopause. And yes, your diet is important in turning around symptoms too, but sleeping all night again to me, rates more highly because the human immune system and sleep are both associated and influenced by each other.
Our immune system is under programmed senescence. This is the term which describes programmed biological ageing. Think of autumn leaves discolouring and falling from a tree. This is an example of programmed senescence in plants. Because we are ageing, our immune system is as well. As such, it doesn’t produce as many immune-fighting lymphocyte cells in our bone marrow. When we don’t sleep, we are behind the eight-ball with our immune health even more.
Sleep deprivation makes a living body susceptible to many infectious agents too – a concern for all of us within the context of the current state of the world at the moment.
Sleep deprivation was so frustrating for me as I know it will be for many of you. I knew that my body wasn’t healing and recovering overnight and not sleeping was leaving me too exhausted to recover from the exercise I love to do.
At the time, I also didn’t understand that not sleeping was blocking fat-loss mechanisms overnight and causing increased hot flushes because blood pressure and cortisol remain higher during the day when we don’t sleep. Cortisol that does not follow the normal daily diurnal sleep/ wake pattern can trigger blood sugar imbalances, food cravings and fat storage, especially around the middle.
As we move into menopause, it’s this hormone which needs to be settled down, especially in the context of inflammaging.
Cortisol is one of our chronic stress hormones and it’s important to women in menopause who aren’t sleeping, because it works in synergy or partnership with our sleep hormone melatonin. If cortisol levels are too high when we go to bed, then we don’t produce enough melatonin to keep us asleep for the healing hours between 2-4am.
Then if melatonin levels are lower than normal, we either can’t get off to sleep or we wake up in the night or we don’t sleep deeply enough to have the restorative sleep that we so need to keep our energy levels up for all that we do in our day.
“Our capacity to remain healthy is badly affected by loss of sleep and sense of comfort” reports researchers who have looked at the role of sleep on the immune system. They go on to state that our white blood cells, called leukocytes, don’t reach the levels that they should due to lack of sleep and this makes us vulnerable to sickness, flu and immune system health changes. For women in menopause, this may also lead to the autoimmune problem of fibromyalgia.
When we don’t sleep and our sleep-wake cycle is affected, then our nervous system is also affected leaving us feeling more anxious and ‘wired’.
Overnight our nervous system and immune system work together – this is why when women are going through menopause and are waking up night after night, they feel wired, they feel hotter than normal and their muscles and joints remain sore or they put on weight. In other words they remain ‘inflamed’ but many, like Lucinda, become frustrated when exercise doesn’t help them to lose weight but leaves them injured instead.
The good news is that in more recent years, scientists such as Professor Egger have opened the door on the positive changes that we can make to our daily lifestyle to reduce the speed of inflammaging. It is becoming known that the progression of many chronic diseases can be slowed or even reversed. Scientists are also gaining new insights into how exercise may be an effective strategy to mitigate the effects of inflammaging and in the MyMT™ programmes I get women off exhausting high intensity exercise, until they are sleeping all night. This for numerous women is the main contribution to their frustration with exercise not helping them to lose weight! It was the same for me as well as numerous women I interiewed as part of my doctoral studies.
For women coming to join me on the online MyMT™ programmes, I coach them how to manage their inflammaging. The strategies to sleep all night are fundamental to this as is improving liver, gut and joint health. As well, the dietary approach I use focuses on specific nutrients that help to reduce inflammation in our body as we age. This includes foods such as beets and celery, which help to improve blood pressure and blood vessel dilation.
I can’t wait for you to join me too. With over 5000 women now having gone through this online lifestyle-change programme in over 25 countries, it would be my privilege to support and guide you. If you are thinner or leaner, then the Circuit Breaker programme is for you, otherwise the weight loss Transform Me programme is the one to choose.
I’m also excited to announce for the first time ever, that July is ‘Post-Menopause Month’ and the Transform Me weight loss programme will be on sale with NZ$100 off. This makes it NZ$199* instead of NZ$299. If you are in your post-menopause years, then you will receive an email telling you all about it. If this is you, then all you do is to use he promo code MYMTJULY on the ‘Buy Now’ link HERE. I hope you can join me.
[AUS$185/ CAN$173/ $US140/ UK£101]
Asif N., Iqbal R., et. Al. (2017). Human immune system during sleep. American J. Clin Exp Immunol.,6 (6):92-96
Baylis, D., Bartlett, D.B., Patel, H.P. et al. (2013). Understanding how we age: insights into inflammaging. Longev Healthspan 2, 8. https://doi.org/10.1186/2046-2395-2-8
Egger, G. & Dixon, J. (2009). Obesity and chronic disease: always offender or often just accomplice. British Journal of Nutrition, 102, 1238-1242.
Franceschi, C. et al. (2018) Inflammaging: a new immune-metabolic viewpoint for age-related diseases. Nat. Rev Endocrinology, 14(10):576-590.
Theurey, P. & Pizzo, P. (2018). The Aging Mitochondria. Genes, 9(22), 1-13. doi:10.3390/genes9010022