Perimenopause Inflammation Relief with Nutrition

What if the secret to calming inflammation in perimenopause isn’t restriction—but nourishment?

Perimenopause has a way of putting inflammation in the spotlight. Suddenly, the things you used to brush off—achy joints, brain fog, random skin flare-ups, autoimmune symptoms—are all taking center stage under a very unflattering fluorescent light.

For many women, the first response is: “Cut more foods.” Out goes gluten. Then dairy. Then sugar. And when that doesn’t fix it, maybe eggs, nightshades, nuts. Before you know it, you’re staring at a plate of air and resentment.

And sure—elimination can give short-term relief. But restriction alone? That’s not a long-term strategy. It’s more like putting duct tape over the check-engine light.

Here’s why:

Inflammation isn’t just about food. Stress, toxins, infections, and hormones all stir the immune pot.
Over-restriction backfires. The fewer foods you tolerate, the more nutrient gaps you create—leaving your body even less resilient.
The immune system craves balance, not starvation. Healing means restoring nutrients, digestion, and calm—not just dodging triggers like you’re in a food landmine field.

The Real Drivers of Midlife Inflammation

Restriction often feels like control—but perimenopause has a knack for showing us how little control we actually have. (Thanks, hormones.)

Here are the big culprits behind midlife flare-ups:

Estrogen fluctuations → when estrogen dips, immune regulation dips with it, and inflammation spikes.
Blood sugar swings → skip protein, ride the carb rollercoaster, and cortisol happily pours gasoline on the fire.
Gut permeability → stress, toxins, or infections weaken the intestinal barrier, making you reactive to foods you never used to blink at.
Toxin load → mold, chemicals, heavy metals… your liver’s already working overtime, and your immune system feels every bit of the overflow.

Restriction can’t solve those. It’s like taking the batteries out of your smoke alarm while the kitchen is still on fire.

Anti-Inflammatory Nutrition That Works

The real shift is moving from “How little can I eat?” to “How well can I nourish?”

This doesn’t mean going on a supplement shopping spree or juicing kale until your family begs you to stop. It’s about steady, sane inputs that calm the body instead of stressing it more.

Protein at each meal → steadies blood sugar, repairs tissues, keeps immune cells competent.
Healthy fats → omega-3s from salmon, sardines, flax oil, or grass-fed beef act like natural anti-inflammatories.
Colorful plants → think berries, leafy greens, crucifers—your plate should look like a paint palette, not beige wallpaper.
Spices & herbs → turmeric, ginger, rosemary, holy basil—daily medicine hiding in your spice cabinet.

And bonus: these actually taste good. You won’t miss eating “air salad with a side of sadness.”

Foundations Before Restriction

Restriction can be a tool—but it’s not the foundation. You can’t build a house by only removing walls. Healing requires adding back what’s missing.

And I get it—sometimes restriction really is unavoidable. In my own healing season, I was allergic to beef and almost everything else. My “safe list” boiled down to lamb, wild-caught salmon, avocados, bone broth, cooked or preserved lemons, L-glutamine, and a whole lot of chewing.

Not glamorous, but it kept me nourished while my gut healed. The key was that I didn’t stop at restriction—I used those foods like medicine, and slowly my tolerance expanded. That season wasn’t forever, but it gave my body the foundation to rebuild.

Start here:

Restore digestion → stomach acid, enzymes, bile flow—if your gut isn’t breaking food down, everything feels like an irritant.
Replenish minerals + antioxidants → magnesium, zinc, selenium, vitamin C—your body’s fire extinguishers.
Balance blood sugar → protein + fat at meals, no more “hangry monster” crashes.
Build nervous system resilience → your vagus nerve matters as much as your menu. Breathwork, walking, prayer, laughter—all anti-inflammatory tools you don’t need to buy.

Inflammation isn’t solved by shrinking your plate.

It’s solved by strengthening your foundations.

So if you’re in perimenopause and tempted to cut “just one more food”—pause. Ask instead: “What can I add back in to nourish my body, calm my immune system, and build resilience?”

Because true healing isn’t about restriction—it’s about restoration.

And hey—if you can laugh at yourself along the way? Even better. Humor is anti-inflammatory, too.

Brenna May, NTP

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This content is for educational purposes only and is not a substitute for individualized medical advice.

Next up: When Toxins Fan the Flames