Baseline Nutrition - Anti-Inflammatory Response to Toxins and Lifestyle Choices. Blog#4

Inflammation is the body’s natural defense mechanism, but when it becomes chronic, it can fuel many of the symptom's women experience during perimenopause and menopause. Hot flashes, joint pain, fatigue, weight gain, and even mood swings can all be worsened by an inflammatory diet.

Before we get into how it affects us, we will start by discussing what inflammation is.

What is Inflammation? Inflammation is a protective reaction response to something going on in your body. It can be acute or chronic. 

What's the difference?  Acute is the body's natural response to an injury or an infection, or when you get sick such as a cold.  Our immune system will activate an inflammatory process to protect the body in order to heal. For example, if you have a cut, it turns red, some heat, and swelling, some pain or stiffness to the tissue.  Acute inflammation is good; it's our natural process to begin healing.

Chronic inflammation on the other hand is persistent, will hot have obvious symptoms because it is low grade and under the surface and can be present for a very long time.  Chronic inflammation will rise from prolonged stress. poor diet, smoking, poor sleep, exposure to environmental toxins and lifestyle choices. It gradually starts to accumulate and harms the body. It can be silent, but over time it will lead to fatigue, exhaustion, joint pain, digestive issues and brain fog... (sounds like menopause symptoms, right?). 

Unfortunately, many people eat very low nutrient dense and high processed food such as the SAD diet, or the Standard American Diet.  Which are highly processed foods. that lead to obesity, insulin resistance, auto immune disorders causing cellular damage.  It is not just one food source to blame or that one soda you drank, the truth is there is no one cause to inflammation, its multifactorial, it's a number of things we do to expose ourselves to unnecessary toxins that cause chronic inflammation. The only way to reduce inflammation is to dive down into what the root causes are, and it will be more than one.  This is why taking this into a holistic approach is important. 

Inflammation: A Multifactorial Issue in Midlife

It’s important to understand that inflammation isn’t triggered by a single cause, it’s multifactorial. In perimenopause and menopause, several influences can combine to create an inflammatory environment in the body:

Hormonal Shifts > Declining estrogen reduces its natural anti-inflammatory protection.

Diet & Nutrition > Processed foods, excess sugar, refined oils, and additives increase inflammation.

Gut Imbalances > A less diverse microbiome can disrupt hormone metabolism and fuel inflammation.

Stress & Cortisol > Chronic stress keeps the body in “fight-or-flight,” raising inflammatory markers.

Sleep Disruption > Poor sleep lowers immune resilience and worsens inflammation.

Environmental Toxins > Chemicals, pesticides, and endocrine disruptors add to the body’s toxic load.

Sedentary Lifestyle > Lack of movement slows circulation, metabolism, and joint health.

Focusing on anti-inflammatory foods is one of the most powerful ways to support your body through hormonal transitions. These foods not only reduce inflammation but also provide the nutrients your body needs for balance, energy, and long-term health. When working on anti-inflammatory foods focus on supporting your gut health. Incorporating fermented foods such as yogurt, kimchi, sauerkraut will help decrease inflammatory response and good gut health helps supporting immune function to bring down inflammation. I can't stress how important this is because over time it will wear down the body's system as it drains the body's reserves. Other dietary foods include prebiotic foods such as garlic, bananas, onion, whole grains to reduce inflammation. 

Why Inflammation Matters for Hormones?

During perimenopause, fluctuating estrogen and progesterone can make the body more sensitive to inflammation. Once menopause arrives and hormones decline, women face increased risks of conditions tied to inflammation, such as heart disease, osteoporosis, and cognitive decline. When we have overexposure to toxins this well directly affect all our hormones such as our cortisol will rise, estrogen and progesterone will decline, and thyroid function gets disrupted. This will lead to metabolism disfunction which makes it harder to lose weight and easier to gain.  The biggest issue is chronic inflammation will lead to diabetes, heart disease, autoimmune disorders and even depression. 

Here's the thing, chronic inflammation is referred to as the silent killer, because it's happening already and we are not aware. For example, the diabetes we get in our 40's started in our 20's, the heart attack that happens in our 50's actually started in our 30's.  

By lowering inflammation through diet, you give your body the support it needs to:

• Reduce symptoms like joint stiffness, bloating, and fatigue

• Protect bones, brain, and heart health

• Support balanced energy and mood

• Ease the body’s stress load, making hormone shifts feel less overwhelming

Top Anti-Inflammatory Foods for Hormonal Support

• Fatty Fish (salmon, sardines, mackerel) Rich in omega-3 fatty acids that reduce inflammation and support brain and heart health.

• Leafy Greens (spinach, kale, arugula) Packed with antioxidants and minerals that fight oxidative stress.

• Berries (blueberries, raspberries, strawberries) High in polyphenols that protect cells and support collagen for skin health.

• Nuts and Seeds (walnuts, chia, flax, pumpkin seeds):  Provide healthy fats, fiber, and minerals that stabilize blood sugar and ease inflammation.

• Olive Oil:  A staple of the Mediterranean diet, it contains anti-inflammatory compounds that protect cardiovascular health.

• Turmeric and Ginger: Potent spices that calm inflammation and support digestion.

• Cruciferous Vegetables :(broccoli, cauliflower, Brussels sprouts) Support liver detoxification, helping the body process hormones more efficiently

• Foods rich in phytoestrogens:  flaxseeds, soy products, chickpeas mimic estrogen and balance hormones which reduces inflammation. 

• Fiber rich foods help support gut health which is essential for managing inflammation and balance blood sugars, prevent insulin spikes. Such as whole grains, legumes and chia seeds.

Supplements to Support Hormonal Balance and Reduce Inflammation

While food should always be the foundation, supplements can fill gaps and provide support. 

•   Omega-3 Fatty Acids (Fish Oil or Algal Oil)
• Helps lower inflammation.
• Supports brain, heart, and joint health.
• Vitamin D3 + K2
• Essential for bone health and immune function.
• Helps regulate mood and hormone balance.
• Magnesium (glycinate or citrate)
• Calms the nervous system and reduces stress.
• Supports sleep, muscle relaxation, and hormone regulation.
• Helps Lower Cortisol!  
• Brings up natural melatonin to help you achieve full REM cycles.
•  Probiotics
• Balance the gut microbiome, which influences estrogen metabolism and mood.
• Reduce bloating and support digestion.
• Curcumin (active compound in turmeric)
• Potent anti-inflammatory and antioxidant.
• Supports joint comfort and reduces systemic inflammation.
• Collagen or Protein Powder
• Helps maintain skin elasticity, joint health, and muscle mass, which naturally decline with age.
•  B-Complex Vitamins
• Support energy, mood stability, and stress resilience.
• Aid in hormone and neurotransmitter production.
• Ginger
• Anti-inflammatory and pain-relieving properties by reducing prostaglandin levels.  Drink your ginger tea!
• Boswellia 
• Reduces prostaglandins. 

The Benefits of an Anti-Inflammatory Diet in Midlife

1. Easier Weight Management → Balanced blood sugar and reduced inflammation help prevent stubborn midsection weight gain.

2. Stronger Bones and Joints → Nutrient-rich foods reduce stiffness, aches, and bone loss risks.

3. Better Mood and Mental Clarity → Anti-inflammatory compounds support neurotransmitters, reducing brain fog and anxiety.

4. Healthier Skin → Antioxidants in whole foods fight oxidative stress, supporting elasticity and radiance.

5. Reduced Risk of Chronic Disease → Long-term, this diet protects against heart disease, diabetes, and cognitive decline. *Yes! this is the big win*  

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Mindfulness

• Regular moderate activities such as walking 
• Resistance Training- Lift heavy, building muscle will help improve insulin sensitivity, boost metabolism and reduces inflammation. 
• Yoga for mindfulness and reduce stress. Reducing stress will bring down cortisol. Practice meditation, breathing techniques. 
• Avoid undereating. This causes stress to your body which again will increase inflammation.
• Prioritize your sleep. Circadian rhythm is so vital to balancing your body and mind. This is massive, sleep deprivation will spike your cortisol and blood sugars. All leading to fat storage and hormonal imbalance causing your metabolism to slow down. 

The Bottom Line

Anti-inflammatory foods are more than just “healthy choices”, they’re powerful tools for navigating perimenopause and menopause with greater ease. By filling your plate with nutrient-dense, whole foods that calm inflammation, you’re not only reducing symptoms now but also building a foundation for long-term vitality. When thinking of how to make choices, think the color of the rainbow. The more colors on your plate will likely you're getting proper antioxidants and fiber to help diminish inflammation.  One good meal I like to follow is the Mediterranean Diet.  

Finally, make conscious choices on what you eat. Nutrition should be intentional. "How will it provide nourishment and how will it benefit my body" should be our thought process. Eat organic, when possible, eat whole foods, stay away from processed junk, avoid sugars. If it runs, swims, flies or grows from the ground, it's more likely meant to be eaten.  

All these changes should be done gradually; this will help create better habits and momentum.  Remember to hydrate and limit and/or avoid alcohol and caffeine as this can make you inflamed causing pain and overall fatigue. 

Thank you for reading😊

Mary C. 

Legal Disclaimer

I share this information to empower and educate, but it is not medical advice. Every woman’s journey through perimenopause and menopause is unique. Please talk with your healthcare provider before starting new nutrition, supplements, or lifestyle changes to ensure they are safe and right for you.