If you feel constantly tired, frustrated by stubborn weight, or overwhelmed by brain fog, you're not imagining it, and no, it's not just hormones. Hidden, low-grade inflammation can be sabotaging your energy, mood, hormones, and long-term health.
.jpg)
For women navigating perimenopause, demanding careers, and complex caregiving roles, chronic inflammation often plays a silent yet powerful role in undermining vitality. The good news is that with strategic nutrition and terrain-supportive habits, inflammation can easily be reversed, giving you back your vitality.
What Is “Inflammation” in the Terrain Context?
I always talk about the “terrain.” Your terrain is your body's internal environment, the soil that either allows health to flourish or dysfunction to take over. As I explain to women in remission, in my practice, if cancer has flourished in your current body, then we must heal that terrain in order to ensure that the environment no longer exists for future recurrence. Inflammation is a great place to start.
Inflammation plays a central role in the development and progression of many modern chronic diseases, including cancer. While acute inflammation is a natural and essential part of the body’s healing response, chronic low-grade inflammation can, over time, damage tissues. This persistent immune activation is now recognized as a key driver of metabolic dysfunction, insulin resistance, atherosclerosis, and tumor development.
In the context of cancer, inflammatory molecules such as cytokines and reactive oxygen species can promote DNA damage, support abnormal cell growth, and create a tumor-friendly environment. Key triggers include: processed foods, sugar, refined carbohydrates, environmental toxins, sedentary habits, and chronic stress. Over time, this inflammatory “soil” compromises hormone balance, metabolic flexibility, and immune vigilance (Furman et al., 2019).
Understanding and addressing inflammation through nutrition, movement, and stress management is therefore an important strategy for reducing overall disease risk and supporting long-term metabolic and cellular health.
And let me be clear, inflammation isn't always obvious. There may not be any pain. swelling or redness, but “silent” inflammation can manifest as fatigue, stubborn weight, mood shifts, and poor sleep.
For women entering their 40s and beyond, inflammation becomes a more pressing health concern than many realize. During perimenopause, the transitional phase leading up to menopause, levels of estrogen begin to fluctuate and eventually decline. Estrogen is not only a reproductive hormone, it also has natural anti-inflammatory effects throughout the body. When estrogen drops, the body loses some of its built-in protection against inflammation. At the same time, cortisol, the primary stress hormone, can become more erratic, especially in the face of poor sleep or chronic stress (Slavich & Irwin, 2014). This combination can tilt the body’s internal balance toward a pro-inflammatory state, subtly affecting energy, mood, and metabolism.
Age-related changes compound the challenge. As women grow older, muscle mass tends to decrease while body fat, particularly visceral or belly fat, often increases. This type of fat is metabolically active, releasing inflammatory compounds known as cytokines that can worsen insulin resistance and disrupt hormonal balance. The result is a cycle in which inflammation fuels metabolic dysfunction, and metabolic dysfunction, in turn, feeds more inflammation. Over time, this low-grade inflammatory state does not just affect how we feel day to day, it is linked to higher risks of heart disease, type 2 diabetes, and several types of cancer (Libby, 2002).
Addressing inflammation, therefore, is all about understanding the root cause and building resilience. Lifestyle and nutrition choices that calm inflammation can help stabilize hormones, improve energy, and support the body’s natural defenses. Regular physical activity, nutrient-dense foods rich in antioxidants and omega-3 fats, restorative sleep, and mindful stress management all help restore balance to an inflamed system. For women, this kind of terrain-care plan is not a luxury, it is a foundation for longevity, vibrancy, and the reduction of cancer risk. So let’s unpack some foods that are up there on the list for helping quell inflammation.
What we eat has a profound influence on the body’s inflammatory balance, hormone regulation, and overall metabolic health. A growing body of research shows that certain foods can actively reduce inflammation while supporting healthy weight and lowering long-term disease risk. Leafy greens such as kale, spinach, and Swiss chard are rich in antioxidants like lutein and folate, compounds that help lower C-reactive protein (CRP), a key marker of systemic inflammation (Boeing et al., 2012). These greens also provide essential vitamins and minerals that support cellular repair and hormone detoxification. Berries, including blueberries and raspberries, are another potent ally. Their vibrant pigments, known as anthocyanins, have been shown to reduce inflammatory markers and improve insulin sensitivity, making them particularly helpful for women navigating midlife metabolic changes (Curtis et al., 2019).
Omega-3 fatty acids, found in fatty fish such as salmon and sardines as well as in walnuts and flaxseeds, play a critical role in calming inflammation by reducing cytokine production and promoting hormonal balance (Calder, 2015). Likewise, extra-virgin olive oil, a cornerstone of the Mediterranean diet, provides polyphenols that protect against oxidative stress and lower the risk of both inflammation-related diseases and certain cancers (Schwingshackl et al., 2017). Turmeric, particularly its active compound curcumin, adds another layer of protection by exerting anti-inflammatory effects that, in some studies, have been found comparable to certain medications (Aggarwal & Harikumar, 2009). Together, these foods create a powerful foundation that not only soothes chronic inflammation but also supports estrogen metabolism, insulin balance, and the body’s natural defenses against cellular damage.
You do not need a flawless or picture-perfect nutrition plan to benefit from an anti-inflammatory lifestyle. The most meaningful changes often come from small, consistent shifts that fit seamlessly into daily life. Starting the morning with a smoothie made from leafy greens, berries, and a clean protein source can set an anti-inflammatory tone for the day. Simple food swaps also make a difference, such as choosing walnuts over chips or topping plain yogurt with fresh berries instead of reaching for cookies. When cooking, use extra-virgin olive oil and turmeric to sauté vegetables, layering flavor with health benefits. Preparing large, nutrient-dense salads filled with greens, protein, and healthy fats on a Sunday makes it easier to stay nourished throughout the week without added stress. Now as we transition into the winter season, I always have a large pot of ginger tea on the stove top to tackle any aches, pains, headaches and scratchy throats that might occur during this time.
Equally important is the practice of mindful eating. Taking time to slow down, chew thoroughly, and savor meals supports digestion and helps reduce stress-induced inflammation. As I always say, the key is not perfection but consistency, trusting that each small choice contributes to a stronger, more balanced terrain. Over time, these steady actions rebuild metabolic and hormonal harmony, laying the groundwork for energy, resilience, and long-term disease prevention.
If you’ve tried food tweaks and still feel stuck, it may be time for a deeper look. My free 45-minute From Fear to Freedom Metabolic Assessment Call is built for women like you. You'll fill out a comprehensive form mapping your symptoms, patterns, food habits, and priorities and together, we'll uncover inflammation hotspots, hormonal imbalances, and digestive issues, then tailor a terrain-supportive plan for your life (no diet culture required). If you want to speak with me, just book your call here.
Inflammation isn’t just the obvious injury that incurs redness, swelling and heat, it can be a systemic stressor that steals vitality, balance, and resilience as women head into mid-life. But the proper nourishment, anti-inflammatory choices, and targeted habits can restore your terrain, your energy, mood, and longevity. So ensure you take the time to prioritize yourself and ensure your body, your terrain, is optimized.
Aggarwal, B. B., & Harikumar, K. B. (2009). Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune, and neoplastic diseases. International Journal of Biochemistry & Cell Biology, 41(1), 40–59. https://doi.org/10.1016/j.biocel.2008.06.010
Boeing, H., Bechthold, A., Bub, A., Ellinger, S., Haller, D., Kroke, A., ... & Watzl, B. (2012). Critical review: vegetables and fruit in the prevention of chronic diseases. European Journal of Nutrition, 51(6), 637–663. https://doi.org/10.1007/s00394-012-0380-y
Calder, P. C. (2015). Marine omega-3 fatty acids and inflammatory processes: Effects, mechanisms and clinical relevance. Biochimica et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids, 1851(4), 469–484. https://doi.org/10.1016/j.bbalip.2014.08.010
Curtis, P. J., van der Velpen, V., Berends, L., Faber, K. M. M., Van Der Vossen, J. M. B. M., Hollmann, M. W., ... & Kroon, P. A. (2019). Blueberries improve biomarkers of cardiometabolic function: results from a 6-month, double-blind, randomized controlled trial. The American Journal of Clinical Nutrition, 109(6), 1535–1545. https://doi.org/10.1093/ajcn/nqz029
Furman, D., Campisi, J., Verdin, E., Carrera-Bastos, P., Targ, S., Franceschi, C., ... & Slavich, G. M. (2019). Chronic inflammation in the etiology of disease across the life span. Nature Medicine, 25(12), 1822–1832. https://doi.org/10.1038/s41591-019-0675-0
Libby, P. (2002). Inflammation in atherosclerosis. Nature, 420(6917), 868–874. https://doi.org/10.1038/nature01323
Schwingshackl, L., Bogensberger, B., & Hoffmann, G. (2017). Diet quality as assessed by the Alternative Healthy Eating Index and mortality risk: a systematic review and meta-analysis of prospective cohort studies. Nutrition, Metabolism & Cardiovascular Diseases, 27(11), 853–864. https://doi.org/10.1016/j.numecd.2017.04.005
