A study conducted by researchers at the University of Jyväskylä’s Faculty of Sport and Health Sciences has revealed that a combination of regular exercise and healthy eating can significantly reduce inflammation in postmenopausal women. Inflammation, particularly low-grade inflammation, is a major risk factor for cardiovascular diseases, which become more prevalent after menopause. The research highlights that women with disturbed eating behaviors and low physical activity levels tend to accumulate more central body fat, increasing their risk of metabolic diseases and inflammation.
As women enter menopause and experience a decline in estrogen levels, their body fat distribution changes. Adipose tissue, previously concentrated around the hips and thighs, gradually shifts toward the midsection, accumulating as visceral fat. This type of fat, located around the organs, has been linked to increased levels of harmful cytokines, which promote inflammation and elevate the risk of cardiovascular diseases.
The study explored the relationship between health behaviors—including eating, physical activity, and sleep—and the development of low-grade inflammation. Researchers focused on eating disorders, which can manifest as restrictive eating to control weight or body shape, as well as a limited understanding of appropriate eating habits.
The study found that higher amounts of visceral fat were associated with increased inflammation, as expected, and that individuals exhibiting disordered eating behaviors or low levels of physical activity had a higher risk of developing low-grade inflammation. Interestingly, women who engaged in higher levels of physical activity tended to have less visceral fat and lower levels of inflammation, particularly when they did not exhibit disordered eating behaviors.
However, the study also revealed that the protective benefits of exercise were somewhat diminished in women with eating-related difficulties. “The connection was weaker, meaning that the protective effect of even a high amount of exercise was less if the individual had eating-related difficulties,” explained Hannamari Lankila, doctoral researcher at the University of Jyväskylä. Surprisingly, sleep was not found to play a significant role in this equation, contradicting some prior studies that suggested a link between sleep and inflammation.
This research emphasizes the importance of combined healthy behaviors—exercise and a balanced approach to eating—in reducing inflammation and improving overall health during the menopause phase. While previous studies have examined the impact of exercise or diet on inflammation separately, this is one of the first studies to explore the combined effects during menopause.
Postmenopausal women often live more than a third of their lives after menopause, making it crucial to understand how lifestyle choices during this period can impact long-term health outcomes. The findings suggest that addressing both physical activity and eating behaviors can help reduce harmful visceral fat, which, in turn, lowers the risk of metabolic and cardiovascular diseases.
“It’s good to remember that 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,” Lankila concluded.
The study used self-report questionnaires to assess participants’ sleep duration, perceived sleep quality, physical activity levels, and eating behaviors. The Eating Disorder Examination Questionnaire (EDE-Q) was used to assess restrictive eating habits and concerns about weight or body shape. Researchers also considered the participants’ age, income level, and use of menopausal hormone therapy.
These findings underscore the significance of maintaining a healthy lifestyle—particularly regular exercise and balanced eating—during menopause to mitigate the risks associated with low-grade inflammation and related diseases.
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