Menopause, Inflammation, and Energy: What Women 45+ Need to Know
“Menopause isn’t the end of your vibrant self, but chronic inflammation can make it feel that way.”
Feeling more tired than you used to?
You’re not imagining it. Many women over 45 share the same quiet frustration:
Dragging fatigue that no amount of sleep seems to fix
Achy joints or stubborn weight gain
A sense that your body just doesn’t “bounce back” anymore
The truth is, menopause changes so much more than just hormones.
One of the biggest (and most overlooked) shifts? The way your body handles inflammation.
What’s the Connection Between Menopause and Inflammation?
Estrogen is more than a reproductive hormone. It’s also a natural anti-inflammatory ally in your body.
As estrogen levels decline during perimenopause and menopause, your body loses some of that built-in support. The result?
Higher inflammation levels (even if you “feel healthy”)
More aches, stiffness, and soreness
Lower resilience to stress and illness
Think of it like this: Your body has been quietly holding the line for years, but now that line is thinner, and inflammation can slip through more easily.
How Inflammation Drains Your Energy
Chronic, low-grade inflammation is like a hidden energy thief.
Instead of fueling your brain, muscles, and mood, your body uses that energy to keep fighting invisible fires.
That’s why you might feel:
Foggy-headed
Drained before noon
Irritable or “off” for no clear reason
But here’s the good news: You can take back control.
5 Gentle Ways to Reduce Inflammation & Boost Energy in Menopause
Eat More of What Loves You Back
Fill your plate with:
Leafy greens, colorful veggies, berries
Healthy fats like avocado, olive oil, and walnuts
Herbs & spices like turmeric, ginger, and cinnamon
These foods quietly cool inflammation, meal by meal.
Move, But Don’t Overdo It
Your body craves movement, but during menopause it responds best to:
Gentle yoga or Pilates
Strength training 2–3x/week
Daily walks in nature
Tip: Over-exercising can increase inflammation. Think “nourishing,” not punishing.
Prioritize Rest Like It’s Your Job
Poor sleep spikes inflammation and menopause can make sleep trickier.
Try:
Creating a calming evening ritual
Drinking a warm, caffeine-free tea or my tart cherry sleep tea before bed
Keeping your room cool and dark
Find Your Calm
Stress is like lighter fluid on inflammation.
Simple tools like breath-work, meditation, or even 5 quiet minutes with a cup of tea can bring stress hormones down, and help energy return.
Seek Support
Healing isn’t meant to be done alone. Whether it’s a coach, a class, or a close friend, support makes all the difference.
Your Healing Journey Can Start Today
Menopause doesn’t have to mean constant fatigue and feeling “off.” By calming inflammation, you can restore your energy, ease your pain, and reconnect with your body.
Want help making this easier?
Explore my products and coaching services, created for women over 45 who are ready to feel like themselves again.
“Menopause isn’t the end of your story. It’s the beginning of a new chapter, and you get to write it.”
With warmth,
Diana
Salute to Wellness
