Inflammation often rises in perimenopause and menopause because oestrogen (a hormone with natural anti-inflammatory and metabolic benefits) becomes irregular and then declines. This shift can alter all systems, from gut function to immune responses, pain perception, and energy.
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Blood sugar regulation becomes more sensitive during perimenopause as oestrogen fluctuations affect insulin sensitivity. When blood sugar spikes and crashes become more frequent, they can drive systemic inflammation, worsen fatigue, intensify mood swings, and increase cravings.
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A balanced plate (protein, healthy fats, fibre and slow-release carbs) helps smooth out these blood sugar swings, lowering inflammatory load and supporting more stable energy, mood, and appetite.
Anti-inflammatory foods matter more than ever:
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Omega-3–rich foods (salmon, sardines, mackerel, trout, chia, flax, walnuts) calm inflammatory pathways and support joint health.
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Antioxidant- and polyphenol-rich fruits & veggies (berries, leafy greens, broccoli, peppers, citrus, tomatoes, red cabbage) help counter oxidative stress. Eating the full colour spectrum gives the broadest benefit.
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Fibre-rich foods (beans, lentils, oats, veg, whole grains, berries, chia) feed the gut microbiome, which plays a major role in inflammation, immunity, digestion, and hormone metabolism.
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Herbs & spices like turmeric, ginger, cinnamon, rosemary, and garlic provide natural anti-inflammatory compounds.
Beyond Food
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Muscle plays a major role in inflammation control. As oestrogen drops, women naturally lose muscle more quickly and less muscle mass means poorer blood sugar handling and higher inflammatory signalling.
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Building and maintaining muscle through strength training improves insulin sensitivity, reduces chronic inflammation, and supports metabolic health. Even though exercise creates a short-term inflammatory response, it delivers a powerful long-term anti-inflammatory effect.
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Pairing strength training with adequate protein and anti-inflammatory nutrients (omega-3s, antioxidants, polyphenols) helps maintain muscle, stabilise blood sugar, and reduce inflammation across the perimenopause–menopause transition
While we can’t stop hormonal changes, a combination of balanced nutrition, regular strength training, daily movement, restorative sleep, and stress support creates a dramatically less inflammatory internal environment during perimenopause and beyond.
