How to Reduce Inflammation and Boost Energy During Perimenopause

If you’re over 35 and suddenly feel like your energy’s taken a nosedive while your body seems to be at war with itself, hello, puffiness, brain fog, and random aches, it might not just be "getting older." Chances are, you’re in perimenopause, and inflammation could be a key culprit.

What Exactly Is Perimenopause Inflammation?

Perimenopause is the transitional phase before menopause, and during this time, your hormones (especially progesterone) start to decline. These fluctuations can cause inflammation to flare up in your body and brain, leading to symptoms like:

• Pain and stiffness

• Anxiety and depression

• Foggy thinking

• Digestive issues

• Itchy skin

• Poor sleep

On top of that, hormonal changes can make you more prone to insulin resistance, a condition where your body has trouble processing sugar effectively. Instead of burning it for energy, it stores it as fat, cue unwanted weight gain and sluggishness.

But here’s the good news: you’re not stuck with this! By focusing on a few key areas, diet, sleep, movement, mindset, and supplements, you can calm inflammation, balance hormones, and reclaim your energy.

           

 

The Connection Between Hormones and Inflammation

After 35, progesterone levels naturally start to decline. Progesterone is a calming, anti-inflammatory hormone, so when it drops, inflammation can spike. And let’s not forget estrogen, it fluctuates wildly during perimenopause, which can also stoke the inflammatory fire.

To make matters trickier, inflammation can:

• Mess with your circadian rhythm, leading to poor sleep.

• Disrupt gut health, affecting your microbiome (hello, bloating!).

• Trigger metabolic inflammation (a.k.a. meta-inflammation) linked to weight gain and fatigue.

Evidence backs this up: studies show that chronic inflammation is tied to diseases like diabetes, cardiovascular issues, and autoimmune disorders. So, addressing inflammation isn’t just about feeling better now, it’s about safeguarding your future health.

5 Steps to Tame Inflammation Naturally

1. Prioritize Sleep

Sleep isn’t just downtime; it’s repair time. Poor sleep fuels inflammation by increasing cortisol (the stress hormone) and reducing melatonin (the sleep hormone). Aim for 7-9 hours of quality rest.

• Tips for Better Sleep:

  • Keep your bedroom cool and dark.

  • Avoid screens 1 hour before bed.

  • Try magnesium supplements to relax your muscles and calm your mind.

2. Move Your Body, Gently

Exercise reduces inflammation, boosts mood, and improves insulin sensitivity, but don’t overdo it. High-intensity workouts can spike cortisol, adding to inflammation.

• Best Options:

  • Yoga, Pilates, or walking.

  • Strength training to maintain muscle mass and metabolism.

3. Embrace an Anti-Inflammatory Diet

Food can either fuel inflammation or fight it. Focus on nutrient-dense, anti-inflammatory options:

• What to Eat:

  • Fatty fish (salmon, sardines) for omega-3s.

  • Leafy greens and berries for antioxidants.

  • Healthy fats like olive oil and avocado.

  • Turmeric and ginger for their anti-inflammatory properties.

• What to Avoid:

  • Processed foods, sugar, and refined carbs.

  • Gluten, which is a common irritant and can worsen gut issues.

 

Pro Tip: Try fasting for 12-14 hours overnight to give your gut time to reset and heal. But don’t overdo it, fasting too long can stress your body and lower progesterone.

4. Support Your Gut

Your gut is the control centre of your immune system and mood. About 80-90% of your immune cells reside there, along with the ability to produce serotonin (your happy hormone).

• Quick Gut Fixes:

  • Add prebiotics (fibre-rich foods) and probiotics (fermented foods).

  • Avoid inflammatory foods like gluten and dairy if you’re sensitive.

5. Add Targeted Supplements

Supplements can give you the boost you need when food alone isn’t enough. Here are some must-haves for taming inflammation during perimenopause:

• Turmeric (Curcumin): A powerful anti-inflammatory and antioxidant.

• Magnesium: Supports progesterone production and calms the nervous system.

• Vitamin D3: Crucial for bone health and immune function.

• Quercetin: Great for allergies and histamine issues common in perimenopause.

• Selenium: Reduces inflammation and supports thyroid health.

• B Vitamins: Boost energy, mood, and metabolism. Our Metabolism & Energy Superblend is packed full of easily absorbable B vitamins. 

 

           

Why Gut Health Matters Even More in Perimenopause

Research shows that gut health and hormonal health are deeply linked. Your gut microbes help metabolize estrogen and influence inflammation levels. An imbalanced gut can lead to estrogen dominance, which worsens symptoms like bloating, weight gain, and mood swings.

• Fix It Fast:

  • Take a high-quality probiotic.

  • Eat fermented foods (kimchi, sauerkraut).

  • Drink bone broth to support gut lining repair.

Breaking Down Meta-Inflammation

Meta-inflammation is the sneaky kind of inflammation that builds up over time due to stress, poor diet, and hormonal shifts. Unlike acute inflammation (like swelling after a sprain), it’s low-grade and chronic, quietly sabotaging your metabolism.

How to Beat It:

• Focus on stress management, meditation, deep breathing, or journaling.

• Swap out refined carbs for whole grains and fibre.

• Hydrate! Water helps flush toxins and reduce inflammation.

           

 

Final Thoughts

Perimenopause might feel like a rollercoaster, but you don’t have to let inflammation steal your sparkle. By supporting your hormones, improving your gut health, and adding the right supplements, you can reduce inflammation, boost energy, and feel amazing.

Ready to take charge of your health? Start small, prioritize sleep, eat anti-inflammatory foods, and try targeted supplements such as Magnesium, Zinc, Turmeric and Vitamin D3 to ease your journey through hormonal changes.

Remember, this isn’t just about surviving perimenopause, it’s about thriving through it! Here’s to feeling energized, balanced, and beautifully unstoppable.