New research from the University of Jyväskylä’s Faculty of Sport and Health Sciences has found that exercise and healthy eating significantly reduce inflammation in postmenopausal women. The study highlights the critical role of maintaining healthy behaviors to combat metabolic low-grade inflammation, a condition that increases the risk of cardiovascular diseases, which become more prevalent after menopause.
The Impact of Menopause on Health
As women transition through menopause, changes in body fat distribution occur due to decreasing estrogen levels. Adipose tissue, which was previously concentrated in the hips and thighs, gradually shifts to the midsection, leading to the accumulation of harmful visceral fat. This change increases the risk of low-grade inflammation and cardiovascular diseases. Visceral fat is particularly dangerous because it secretes cytokines, which contribute to inflammation, further elevating the risk of metabolic diseases such as diabetes and heart disease.
Health Behaviors and Their Role in Inflammation
The study from the University of Jyväskylä examined the relationship between health behaviors—sleeping, eating, and physical activity—and low-grade inflammation. Researchers found that women exhibiting disordered eating behaviors and lower levels of physical activity had more visceral fat and higher levels of inflammation.
Disordered eating behaviors include restricting food intake to control weight or body shape, or having a limited understanding of what constitutes a healthy diet. These behaviors exacerbate the effects of menopause-related body changes, leading to an increased risk of inflammation and related diseases. Interestingly, the study found that sleep duration and quality did not have a significant impact on inflammation, contrary to what might have been expected.
Exercise and Healthy Eating as a Protective Combination
While individual behaviors such as exercise and healthy eating were both linked to lower visceral fat, the study found that the combination of regular exercise and healthy eating was particularly effective in reducing inflammation. Women who were more physically active and did not display disordered eating behaviors had less visceral fat and lower inflammation levels. This suggests that a balanced approach to eating and exercise is key in mitigating the adverse health effects of menopause.
“The connection between physical activity and visceral fat was stronger in women without disordered eating behaviors,” said Hannamari Lankila, a doctoral researcher at the University of Jyväskylä. “Surprisingly, sleep was not a significant factor in this equation.”
Key Takeaways for Postmenopausal Women
The research underscores the importance of maintaining both physical activity and flexible eating behaviors in reducing the risks associated with visceral fat and inflammation. Although some inflammation may be inevitable with the physiological changes of menopause, exercise and a healthy diet can significantly reduce the accumulation of harmful visceral fat and mitigate the risk of cardiovascular and metabolic diseases.
Lankila concluded, “Even after menopause, it is possible to reduce the accumulation of harmful visceral fat and thus prevent metabolic and cardiovascular diseases that may result from it.”
Study Methodology
The study used self-report questionnaires to assess physical activity, sleep quality, and eating behaviors. The Eating Disorder Examination Questionnaire (EDE-Q) was used to determine if participants exhibited restrictive eating behaviors or concerns about their weight or body shape. Additionally, factors such as age, income level, and the use of menopausal hormone therapy were considered.
The study involved women aged 51 to 59 living in Central Finland and was part of the EsmiRs study, which focuses on estrogen, microRNAs, and the risk of metabolic dysfunctions. The study was carried out between 2018 and 2022 and funded by the Academy of Finland and the Juho Vainio Foundation.
Conclusion
As women live longer lives post-menopause, the risk of developing metabolic and cardiovascular diseases becomes an increasingly important concern. This study reinforces the importance of maintaining a balanced lifestyle, including regular physical activity and a healthy, flexible approach to eating, as effective strategies to combat the negative effects of menopause. The findings offer hope and guidance for postmenopausal women seeking to reduce their risk of chronic diseases and improve their overall health.
