How to Reduce Chronic Inflammation in Perimenopause

The Hidden Cause of Perimenopause Symptoms: Chronic Inflammation

Are you struggling with bloating, joint pain, brain fog, and mood swings in perimenopause?

If so, your body might be dealing with chronic inflammation—a silent disruptor that can make perimenopause symptoms way worse than they need to be.

Let’s break down why chronic inflammation happens, what’s triggering it, and how to reduce it naturally.

What is Chronic Inflammation? (And Why It’s Worse in Perimenopause)

Inflammation is your body’s natural defense mechanism. Short-term inflammation is good—it helps your body fight off infections and heal injuries.

Chronic inflammation, however, is a long-term stressor. It keeps your body in a constant state of low-grade alert, leading to issues like:
🚨 Joint pain
🚨 Bloating and digestive discomfort
🚨 Brain fog and memory lapses
🚨 Unexplained weight gain
🚨 Skin issues (redness, puffiness, breakouts)

And here’s the kicker: Perimenopause makes inflammation worse.

As estrogen declines, your body becomes less able to control inflammation. Plus, changes in gut health, blood sugar, and stress levels all fuel the fire.

But don’t worry—this is fixable. Let’s talk about what’s triggering inflammation and how to turn it down.

5 Common Triggers of Chronic Inflammation in Perimenopause

1. Blood Sugar Imbalances

If your energy crashes after meals, or you crave carbs and sugar constantly, your blood sugar might be on a rollercoaster. High blood sugar levels fuel inflammation, and insulin resistance (which becomes more common in perimenopause) only makes it worse.

✔ Fix it: Eat balanced meals with protein, fiber, and healthy fats to stabilize blood sugar.

2. Gut Health Issues (a.k.a. Leaky Gut)

Perimenopause changes gut bacteria, leading to bloating, digestive issues, and increased gut permeability (a.k.a. leaky gut). When the gut lining weakens, inflammatory compounds enter the bloodstream, triggering widespread inflammation.

✔ Fix it: Eat probiotic & prebiotic-rich foods (yogurt, kefir, fermented veggies) and cut back on processed foods.

3. High Stress & Poor Sleep

Perimenopause can wreck your sleep, and poor sleep raises cortisol (your stress hormone), which directly fuels inflammation.

✔ Fix it: Prioritize sleep hygiene—cool your bedroom, reduce screen time, and aim for 7-9 hours of quality sleep.

4. Environmental Toxins

Your body is exposed to hundreds of chemicals daily—from beauty products to cleaning supplies. Many of these disrupt hormones and contribute to chronic inflammation.

✔ Fix it: Switch to non-toxic skincare & cleaning products to reduce exposure. (Not sure where to start? Grab my Bye Bye Toxins Guide).

5. Diet (Too Much Sugar, Not Enough Nutrients)

Processed foods, refined sugar, and seed oils are inflammatory powerhouses. They contribute to hormone imbalances, gut dysfunction, and oxidative stress.

✔ Fix it: Focus on anti-inflammatory foods like leafy greens, berries, healthy fats, and omega-3s to cool inflammation naturally.

How to Reduce Inflammation Naturally in Perimenopause

Now that you know what’s triggering it, here’s how to turn inflammation down and feel better:

✅ Balance Blood Sugar: Start every meal with protein, fiber, and healthy fats to avoid spikes.
✅ Eat More Anti-Inflammatory Foods: Load up on greens, turmeric, salmon, walnuts, and berries.
✅ Reduce Toxins: Swap personal care & cleaning products for non-toxic versions.
✅ Prioritize Sleep & Recovery: Your body heals while you sleep, so aim for at least 7 hours.
✅ Move Your Body (But Don’t Overdo It): Strength training, walking, and yoga reduce inflammation—excessive cardio can increase it.
✅ Manage Stress: Try meditation, breathwork, or a daily nature walk to keep cortisol in check.

Ready to Take the Next Step?

If you want a plan that actually works, join Midlife Unfiltered—my 6-week group coaching program.
I offer this program 2X per year in the Spring and Fall. The next group is starting April 10th 2025 and I’d love for you to join me!

Inside, we’ll cover:
🔥 How to reduce inflammation & balance hormones naturally
🔥 What to eat for gut health, weight management & better energy
🔥 How to lower stress & improve sleep (without overhauling your life)
🔥 A step-by-step guide to feeling like yourself again

✨ Join the waitlist now → Sign Up Here