Understanding and Addressing Feeling Unwell: Causes of Frequent Illness in Perimenopause and Menopause
- Marcia Howard
- 13 hours ago
- 4 min read
Feeling unwell often during perimenopause and menopause can be confusing and frustrating. You might find yourself asking, *what is wrong with me*. The truth is, as I have said before, it’s not about willpower or weakness. It’s about understanding the complex interplay of inflammation, hormones, and habits that affect your health during this phase of life. In this post, I’ll share practical, evidence-based insights to help you calm inflammation, balance hormones, and manage your weight without the misery of restrictive diets.
Common Causes of Frequent Illness in Perimenopause and Menopause
As women transition through perimenopause into menopause, their bodies undergo significant hormonal shifts. These changes can trigger a cascade of symptoms and health challenges that often feel like frequent illness. Here are some of the main causes:
Hormonal Imbalance: Declining oestrogen and progesterone levels affect immune function, mood, and metabolism.
Chronic Inflammation: Low-grade inflammation can worsen symptoms like joint pain, fatigue, and brain fog.
Gut Health Disruptions: Changes in gut microbiota and digestion can lead to bloating, constipation, or diarrhoea.
Sleep Disturbances: Poor sleep quality weakens the immune system and increases susceptibility to illness.
Weight Gain and Insulin Resistance: Hormonal changes can cause weight creep and affect blood sugar control, increasing inflammation.
Understanding these causes helps you take targeted action rather than feeling overwhelmed by conflicting advice.
How Do I Know If There's Something Wrong With Me?
It’s normal to wonder if your symptoms are just part of ageing or if there’s an underlying issue. Here are some signs that suggest you might need to dig deeper:
Persistent fatigue that doesn’t improve with rest
Frequent infections or slow recovery from illness
Unexplained weight gain despite healthy eating
Sleep that feels unrefreshing or disrupted by night sweats
Digestive issues like bloating, gas, or irregular bowel movements
Mood swings, anxiety, or brain fog that interfere with daily life
If you experience several of these symptoms consistently, it’s worth consulting a healthcare professional. They can help rule out other conditions and guide you toward appropriate tests and treatments.
Practical Steps to Calm Inflammation and Balance Hormones
Managing inflammation and hormone balance doesn’t require drastic measures. Small, consistent changes can make a big difference:
Prioritise Anti-Inflammatory Foods
Focus on whole foods rich in antioxidants and omega-3 fatty acids. Examples include:
Leafy greens like spinach and kale
Berries such as blueberries and strawberries
Fatty fish like salmon and mackerel
Nuts and seeds, especially walnuts and flaxseeds
Limit Ultra-Processed Foods (UPFs)
UPFs often contain additives and sugars that fuel inflammation. Reducing these can help stabilise blood sugar and improve gut health.
Support Gut Health
Include fermented foods like yogurt, kefir, and sauerkraut to boost beneficial bacteria, and don't forget the benefits of Kimchi. Consider a probiotic supplement if recommended by your healthcare provider.
Move Your Body Regularly
Gentle exercise like walking, yoga, or swimming supports hormone balance and reduces inflammation. Aim for at least 30 minutes most days.
Manage Stress
Chronic stress raises cortisol, which worsens inflammation and hormone imbalance. Try mindfulness, meditation, or deep breathing exercises daily.
Improve Sleep Hygiene
Create a calming bedtime routine, avoid screens before sleep, and keep your bedroom cool and dark to enhance sleep quality.
Weight Management Without Diet Misery
Weight gain during perimenopause and menopause is common but not inevitable. The key is to focus on sustainable habits rather than restrictive diets:
Eat Mindfully: Pay attention to hunger and fullness cues. Avoid eating out of boredom or stress.
Balance Macronutrients: Include protein, healthy fats, and fibre at every meal to stabilise blood sugar and reduce cravings.
Stay Hydrated: Drinking enough water supports metabolism and digestion.
Be Patient and Kind to Yourself: Weight loss may be slower, but consistency wins over quick fixes.
Remember, your goal is health and vitality, not just a number on the scale.
Taking Back Your Health: Empowerment Through Education
Feeling unwell during this life stage can feel isolating, but you are not alone. Understanding the root causes of your symptoms empowers you to make informed choices. It’s not about blaming yourself or pushing harder. It’s about recognising the inflammation, hormone shifts, and habits that need attention.
If you want to dive deeper, consider joining a digital program designed specifically for women in perimenopause and menopause. These programs offer tailored guidance on nutrition, movement, stress management, and sleep to help you regain control of your health.
By educating yourself and taking small, practical steps, you can reduce inflammation, balance your hormones, and manage your weight without the misery of fad diets or conflicting advice.
Taking care of yourself during perimenopause and menopause is a journey. It’s about listening to your body, learning what it needs, and making choices that support your wellbeing. You deserve to feel vibrant and healthy at every stage of life.
Do you feel you need someone who will listen to you?
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