Perimenopause and Inflammation: Why Your Body Feels Different and How to Reduce It
Inflammation during perimenopause and menopause is not understood by many women, who accept this as part of aging rather than due to a change in hormones
Perimenopause is the transition leading up to menopause, and for many women it can feel like their body is suddenly “off balance”. Weight gain, joint aches, fatigue, brain fog, mood changes and digestive issues often appear — sometimes all at once.
One important piece of the puzzle that doesn’t get talked about enough is inflammation.
New research shows that perimenopause is a time when the body naturally becomes more prone to low-grade inflammation, largely due to changes in oestrogen. Understanding this can be empowering, because inflammation is something we can influence through daily choices.
What Is Inflammation — and Why Does It Increase in Perimenopause?
Inflammation is part of the immune system’s normal response. It helps us heal after injury or fight infection. The problem arises when inflammation becomes chronic and low-grade, quietly simmering in the background.
Oestrogen plays a calming, protective role in the immune system. It helps regulate inflammatory signals, supports blood sugar balance, protects joints, and maintains healthy tissues.
During perimenopause:
Oestrogen levels fluctuate and gradually decline
The immune system becomes more reactive
Inflammatory messengers such as IL-6 and CRP tend to increase
Recent studies show that these inflammatory changes are linked specifically to the hormonal transition itself, not just ageing. In fact, inflammation is often highest during late perimenopause.
This helps explain why many women notice new symptoms during this stage, even if they’ve previously felt well.
How Inflammation May Show Up in Everyday Life
Inflammation doesn’t always look dramatic. It often shows up subtly, such as:
Stiff or sore joints, especially in the morning
Feeling puffy, bloated or inflamed after eating
Fatigue that doesn’t improve with rest
Brain fog or low mood
Increased sensitivity to stress
Weight gain around the middle
The good news? These changes are not permanent or inevitable.
5 Evidence-Based Ways to Calm Inflammation During Perimenopause
1. Eat in a Way That Calms the Immune System
One of the strongest tools we have for reducing inflammation is food.
A Mediterranean-style eating pattern — rich in vegetables, fruits, whole foods, olive oil and fish — has been shown in recent research to lower inflammatory markers and support metabolic and heart health during midlife.
You don’t need perfection — just consistency.
Focus on:
Plenty of colourful vegetables
Healthy fats like extra-virgin olive oil
Legumes, whole grains and quality protein
Think nourishment, not restriction.
2. Include Omega-3 Fats Regularly
Omega-3 fats help “turn down” inflammatory signals in the body. They’re particularly helpful for joint comfort, brain health and cardiovascular support as oestrogen declines.
Good sources include:
Salmon, sardines and mackerel
Chia seeds and flaxseeds
Walnuts
If fish isn’t a regular part of your diet, targeted supplementation may be helpful under professional guidance.
3. Move Your Body — Gently and Consistently
Exercise is one of the most effective anti-inflammatory tools available — when it’s done in a supportive way.
Regular movement:
Lowers inflammatory chemicals produced by body fat
Improves blood sugar balance
Supports mood and stress resilience
Walking, strength training, yoga, swimming and Pilates are all excellent options. During perimenopause, more is not always better — overly intense exercise without enough recovery can increase inflammation.
Aim for regular movement that leaves you feeling energised, not depleted.
4. Support Sleep and Stress Levels
Sleep and stress have a direct impact on inflammation. Poor sleep and chronic stress raise cortisol, which in turn drives inflammatory pathways.
Simple changes can make a big difference:
Consistent bed and wake times
Reducing screen exposure in the evening
Gentle nervous-system calming practices like breathwork or stretching
Improving sleep quality alone has been shown to reduce inflammatory markers in midlife women.
5. Reduce What Adds to the Inflammatory Load
Just as important as what you add in is what you reduce.
Highly processed foods, excess sugar, alcohol and environmental toxins can all increase inflammation — especially during hormonal transitions.
Small, realistic changes matter:
Choose whole foods most of the time
Limit ultra-processed snacks
Reduce alcohol where possible
Store food in glass rather than plastic when you can
Progress matters more than perfection.
The Takeaway
Perimenopause is not just a hormonal shift — it’s a whole-body transition. Research now shows that this phase is naturally more inflammatory, largely due to changes in oestrogen.
The empowering news is that inflammation is highly responsive to lifestyle support. With the right nutrition, movement, sleep and stress strategies, many women notice improvements in energy, clarity, comfort and resilience.
You don’t need to “push through” perimenopause — your body is asking for a different kind of care.
References (Recent Evidence)
Wang, X. et al. (2021–2024). Menopause transition stages and inflammatory markers. Psychoneuroendocrinology.
Systemic Inflammation Indices, Chemokines, and Metabolic Markers in Perimenopausal Women. (2025). PubMed ID: 40944273.
Erdélyi, A. et al. (2024). The Importance of Nutrition in Menopause and Perimenopause. Nutrients, 16(1), 27.
Zhao, H., Yu, F., Wu, W. (2025). Oestrogen and inflammatory pain mechanisms in perimenopause. International Journal of Molecular Sciences, 26(6), 2391.
McCarthy, M., Raval, A.P. (2020). Perimenopause as a systemic inflammatory phase. Journal of Neuroinflammation
