If you’ve been battling unexplained joint pain, stubborn weight gain, fatigue, or brain fog during perimenopause, you might be blaming hormones—and you’re partially right. But what if the root cause isn’t just hormonal shifts?
Chronic inflammation could be the hidden culprit behind many of these symptoms. Unlike the acute inflammation that helps your body heal a wound, chronic inflammation lingers, disrupting your hormonal balance and compounding perimenopausal symptoms.
At Aura & Meta, we help women navigate this complex interplay between inflammation and hormones, empowering them with strategies to reduce inflammation naturally. Understanding and addressing this silent saboteur is the key to feeling energized, balanced, and in control during perimenopause.
The Inflammation-Hormone Connection
- How Chronic Inflammation Affects Your Hormones
Chronic inflammation interferes with hormone production, regulation, and receptor sensitivity. Here’s how:
- Cortisol Overload: Chronic inflammation triggers excessive cortisol production. While cortisol helps fight inflammation initially, prolonged elevation leads to hormonal imbalances, increased belly fat, and fatigue.
- Insulin Resistance: Inflammation makes cells less responsive to insulin, leading to higher blood sugar levels and fat storage. This worsens weight gain and disrupts oestrogen balance.
- Oestrogen and Progesterone Disruption: Chronic inflammation impairs oestrogen detoxification in the liver, leading to oestrogen dominance. This exacerbates symptoms like bloating, heavy periods, and mood swings.
- Symptoms Linked to Inflammation
If you’re experiencing any of the following, inflammation may be a contributing factor:
- Persistent joint pain or stiffness
- Weight gain, especially around the abdomen
- Low energy or fatigue that lingers throughout the day
- Digestive issues like bloating or constipation
- Brain fog or poor concentration
The Anti-Inflammatory Nutrition Plan for Perimenopause
Food is one of the most powerful tools for reducing inflammation and supporting hormonal balance. A well-structured anti-inflammatory diet can alleviate symptoms, restore energy, and promote overall health.
- Embrace Anti-Inflammatory Superfoods
Incorporate nutrient-dense foods that actively combat inflammation and balance hormones:
- Leafy Greens: Spinach, kale, and Swiss chard are rich in antioxidants like vitamin C and polyphenols.
- Fatty Fish: Salmon, mackerel, and sardines provide omega-3 fatty acids, which reduce inflammation and support brain health.
- Berries: Blueberries, strawberries, and raspberries are packed with anthocyanins, natural compounds that combat oxidative stress.
- Turmeric: A potent anti-inflammatory spice containing curcumin, turmeric helps reduce joint pain and supports liver detoxification.
- Avocado: Loaded with healthy fats and antioxidants, avocados help stabilize blood sugar and reduce inflammation.
- Avoid Pro-Inflammatory Foods
Limit or eliminate foods that fuel inflammation, including:
- Refined sugars and processed foods
- Trans fats found in fried and packaged snacks
- Alcohol and excessive caffeine
- Highly refined grains (e.g., white bread, pastries)
- Balance Blood Sugar with Every Meal
Keep insulin levels steady by building balanced meals:
- Combine protein (e.g., eggs, chicken, tofu), healthy fats (e.g., olive oil, nuts), and fibre (e.g., vegetables, legumes) in every meal.
- Avoid long gaps between meals to prevent blood sugar crashes, which can elevate cortisol levels.
Healing Herbs and Supplements for Inflammation
- Anti-Inflammatory Herbs
- Turmeric/Curcumin: Ease inflammation. I recommend having it with olive oil for better absorption.
- Ginger: Supports digestion and reduces inflammation throughout the body.
- Green Tea: Rich in EGCG, a compound that fights inflammation and supports metabolism.
- Supplements to Consider
Always consult a professional before starting supplements, but these are often helpful:
- Omega-3 fatty acids (e.g., fish oil)
- Magnesium for muscle relaxation, sleep, energy and hormonal balance
- Vitamin D to reduce inflammation and support immunity
Lifestyle Tips to Combat Inflammation
Addressing chronic inflammation is not just an individual journey—it’s something you and your loved ones can tackle together. By adopting supportive habits as a couple or family, you can create a healthier environment that benefits everyone. These lifestyle strategies not only reduce inflammation but also strengthen emotional bonds and overall well-being, making it easier to stay consistent and motivated.
- Prioritize Restorative Sleep
Chronic sleep deprivation heightens inflammation and cortisol levels. Aim for 7–8 hours of quality sleep. Create a calming bedtime routine and minimize blue light exposure before bed.
- Manage Stress Effectively
Stress drives inflammation through cortisol spikes. Adopt stress-reducing practices like:
- Yoga or tai chi
- Deep breathing exercises
- Journaling or mindfulness
- Stay Active with Low-Impact Exercise
Exercise reduces inflammation but overdoing it can have the opposite effect. Focus on moderate activities like walking, swimming, or Pilates to support joint health and hormonal balance.
- Support Gut Health
Since chronic inflammation often begins in the gut, prioritize gut-healing practices:
- Eat fermented foods (e.g., yogurt, kimchi, sauerkraut) to boost beneficial bacteria.
- Include prebiotic-rich foods like garlic, onions, and asparagus.
Functional Testing: Uncover the Root Causes
If chronic inflammation persists despite dietary and lifestyle changes, consider functional testing to identify hidden triggers such as food sensitivities, gut dysbiosis, or nutrient deficiencies. Tests like the GI-MAP or Dutch Test can provide insights into inflammation and hormone imbalances.
Key Takeaway: Testing empowers you with personalized data to address inflammation effectively and sustainably.
Empower Yourself to Reduce Inflammation
Chronic inflammation doesn’t have to define your perimenopausal journey. By understanding its role in hormonal imbalances and implementing an anti-inflammatory nutrition and lifestyle plan, you can reclaim your energy, ease symptoms, and restore balance.
At Aura & Meta, we specialize in creating tailored strategies to address the root causes of inflammation and support women through perimenopause.
Ready to reduce inflammation and balance your hormones? Book a consultation today to start your personalized journey toward better health.