Understanding Inflammation in Perimenopause: Top 8 Anti-Inflammatory Foods and 5 Helpful Supplements

Pita - A Nourished Recovery
Dec 14
3 min read

Inflammation plays a significant role in many health conditions, and during perimenopause, it can become more pronounced. Research shows that nearly 75% of women experience increased inflammation-related symptoms during this transition phase, which can worsen with lifestyle factors like alcohol consumption. Understanding how to manage inflammation through diet and supplements can help ease symptoms and support overall health.

Close-up view of fresh colorful anti-inflammatory foods arranged on a wooden table — A variety of fresh anti-inflammatory foods including berries, leafy greens, nuts, and turmeric on a wooden table

Why Inflammation Increases During Perimenopause

Perimenopause is the phase before menopause when hormone levels fluctuate, especially estrogen. Estrogen has anti-inflammatory properties, so as its levels drop, inflammation tends to rise. This increase can contribute to symptoms like joint pain, asthma, sinusitis, body temperature dysregulation, mood swings, and fatigue.

Alcohol worsens inflammation by triggering the release of pro-inflammatory molecules and impairing the body's ability to regulate immune responses. Studies indicate that women who consume alcohol regularly during perimenopause report more severe inflammation symptoms than those who abstain or drink minimally.

Top 8 Anti-Inflammatory Foods and Their Benefits

Incorporating anti-inflammatory foods can help balance inflammation and improve well-being during perimenopause. Here are ten foods known for their inflammation-fighting properties:

Berries (blueberries, strawberries, raspberries)

Rich in antioxidants like anthocyanins, berries reduce oxidative stress and inflammation.

Leafy Greens (spinach, kale, Swiss chard)

High in vitamins A, C, and K, plus antioxidants that support immune health.

Fatty Fish (salmon, mackerel, sardines)

Contain omega-3 fatty acids EPA and DHA, which lower inflammatory markers.

Nuts (walnuts, almonds)

Provide healthy fats, fiber, and polyphenols that reduce inflammation.

Turmeric

Contains curcumin, a powerful anti-inflammatory compound that inhibits inflammatory pathways.

Ginger

Acts as a natural anti-inflammatory and antioxidant, easing joint pain and digestive issues.

Olive Oil (extra virgin)

Rich in monounsaturated fats and polyphenols, it supports heart and brain health.

Green Tea

Contains catechins, which have anti-inflammatory and immune-boosting effects.

Eating a variety of these whole foods daily can help manage inflammation and support hormone balance during perimenopause.

Five Supplements That May Help Manage Inflammation

Supplements can complement a healthy diet, especially when inflammation is persistent. Here are five supplements often recommended for their anti-inflammatory effects:

Omega-3 Fatty Acids (Fish Oil)

Supports cardiovascular health and reduces inflammatory cytokines.

Curcumin (Turmeric Extract)

Concentrated form of turmeric’s active ingredient, shown to reduce joint and muscle inflammation.

CoQ10

Plays a role in reduces inflammatory markers such as C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-α).

Magnesium

Helps regulate inflammatory responses and supports muscle and nerve function.

Probiotics

Improve gut health, which is closely linked to inflammation control.

Disclaimer: This information is for educational purposes only and is not personalised advice. Supplements purchased from general retail shelves may have lower bioavailability. It is best to consult a pharmacist or healthcare provider to select high-quality supplements tailored to your needs.

Practical Tips to Reduce Inflammation During Perimenopause

Limit or avoid alcohol to prevent worsening inflammation.
Focus on whole, minimally processed foods rich in antioxidants.
Stay hydrated and maintain regular physical activity.
Manage stress through mindfulness or relaxation techniques.
Prioritize sleep to support immune function and hormone balance.

Summary

Inflammation increases during perimenopause due to hormonal changes and lifestyle factors like alcohol intake. Eating a diet rich in anti-inflammatory foods such as berries, leafy greens, and fatty fish can help reduce symptoms. Supplements like omega-3s and curcumin may provide additional support but should be chosen carefully with professional guidance. Making these changes can improve quality of life and ease the transition through perimenopause.

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