Inflammation in Perimenopause: Why It Happens and What to Do About It
If you’ve noticed more bloating, puffiness, or random aches and pains lately, you’re not imagining it. Inflammation often ramps up during perimenopause—and it can make everything from joint pain to brain fog feel worse.
For years, I chalked up my own lower back pain to stress or injury. But as I moved deeper into perimenopause, I realized there was more going on. Some days it was my back, other days my knees or wrists. The pain seemed to “travel,” and no treatment really worked. That’s when I started digging into how inflammation and hormones are connected.
Why Perimenopause Triggers More Inflammation
Inflammation itself isn’t bad—it’s how your body fights infection and heals injuries. The problem is when it becomes chronic, simmering in the background day after day. That’s when it contributes to fatigue, weight gain, joint pain, and long-term health risks.
During perimenopause, several changes make this low-grade inflammation more likely:
Estrogen decline: Estrogen naturally helps regulate the immune system and reduce inflammation. As levels fall, joints feel stiffer, muscles ache more, and tissues lose some of their natural “cushion.”
Progesterone decline: Progesterone also has anti-inflammatory effects, so its loss removes another layer of protection.
Cortisol shifts: Cortisol is your main stress hormone, and in short bursts it’s useful. But chronic stress (hello midlife!) keeps cortisol high, and that directly feeds inflammation.
Blood sugar fluctuations: Lower estrogen affects how your body processes glucose. Those spikes and crashes can trigger inflammatory responses.
Sleep disruption: Night sweats, early wakeups, or plain old insomnia also increase inflammatory markers in the body.
Put all of this together, and you’ve got the perfect recipe for midlife inflammation—and why you might suddenly feel achy, swollen, or exhausted even without an obvious cause.
How Inflammation Shows Up
The signs aren’t always obvious. For many women, it sneaks in gradually:
Achy joints or stiffness after sitting
Puffy face, hands, or ankles
Digestive discomfort or bloating
Skin flare-ups like acne, rashes, or rosacea
Brain fog and fatigue that just won’t quit
Weight gain, especially around the belly
Sound familiar? You’re not alone—and you’re not “just getting older.”
Calming Inflammation with Food
One of the most powerful tools you have is on your plate. Anti-inflammatory eating isn’t about perfection or restriction—it’s about shifting the balance toward foods that calm the fire instead of stoking it.
Some of the best options include:
Fatty fish like salmon or sardines (rich in omega-3s)
Leafy greens and cruciferous veggies
Berries and cherries for antioxidants
Olive oil, nuts, seeds, and avocado for healthy fats
Green tea and turmeric for extra anti-inflammatory compounds
On the flip side, sugar, processed foods, fried foods, and excess alcohol are all inflammatory triggers that can worsen symptoms.
Lifestyle Habits That Help
Food is foundational, but it’s not the only piece. How you live day to day also affects inflammation.
Move regularly, but don’t overdo it. Gentle strength training, yoga, and walking lower inflammatory markers. High-intensity exercise, if overdone, can actually spike cortisol and worsen inflammation.
Prioritize rest. Aim for consistent, high-quality sleep—your body does the bulk of its repair work at night.
Manage stress (and cortisol). Even five minutes of breathing, meditation, or simply stepping away from your phone can help lower cortisol and calm inflammation.
Stay hydrated. Joints and tissues need water to stay supple.
Maintain a healthy weight. Even small weight changes reduce inflammation in joints and tissues.
Bottom Line
Inflammation in perimenopause isn’t “all in your head.” It’s a very real, very physical response to changing hormones, rising cortisol, and the stressors of midlife.
The good news? You have tools. Small shifts in food, movement, rest, and stress management can make a real difference.
Perimenopause doesn’t have to feel like an uphill battle against your body. By understanding what’s happening—and supporting your system with the right habits—you can reduce inflammation and feel more comfortable, energized, and clear-headed.
👉 Inside my Rise + Reset program, we dive deeper into calming inflammation, balancing hormones, and building sustainable routines that actually work in perimenopause. Learn more here.
