Are you over 40, gaining weight and feeling worse?
the surprising link between autoimmune diseases and perimenopause
If you’re in your 40s or 50s and noticing that your body is changing in ways you don’t love—maybe you’re gaining weight around your middle, feeling more tired, or even dealing with new aches and pains—you’re not alone. Perimenopause (the years leading up to menopause) is a time of big hormonal shifts, and for many women, it can feel like your body is suddenly working against you.
But did you know these hormonal changes can also affect your immune system? In fact, there’s a growing body of research showing that perimenopause can trigger or worsen autoimmune conditions—when your immune system mistakenly attacks your own body. Let’s break down why this happens, and what you can do about it.
What’s Happening in Your Body During Perimenopause?
Hormones on a Rollercoaster
As you approach menopause, your levels of oestrogen and progesterone (the main female hormones) start to fluctuate and eventually drop. These hormones do a lot more than regulate your periods—they also help keep your immune system in check and your metabolism humming along.
When oestrogen drops, your body tends to:
Store more fat around your tummy
Become more inflamed (which can make autoimmune symptoms worse)
Slow down metabolism (making it easier to gain weight, even if you’re eating the same)
Autoimmune Issues: Why Now?
Women are already more likely than men to develop autoimmune diseases, and the risk can go up during times of hormonal change—like perimenopause. Conditions like thyroid disease, rheumatoid arthritis, and even gut issues such as IBD can pop up for the first time or even get worse.
5 Ways to Take Charge of Your Health
The good news? There’s a lot you can do with food and some smart testing to get to the root of what’s going on and feel better.
1. Eat to Fight Inflammation
Think of food as your daily medicine. Diets rich in veggies, fruits, whole grains, nuts, seeds, olive oil, and fish (like the Mediterranean diet) are proven to reduce inflammation, help manage weight, and support your immune system. Try to cut back on processed foods, sugary snacks, and fatty meats—they can make inflammation worse.
In my clinic, I love using the personalised approach from Metabolic Balance which identifies exactly which foods can have the biggest impact for your body. The results never fail to surprise me and being food based, it is sustainable for the long term.
2. Show Your Gut Some Love
Your gut is home to trillions of bacteria that help control your immune system. When your hormones change, your gut can get out of balance. While we generally all need to eat more fibre, it can make some symptoms worse. If this is the case for you, I highly recommend taking a CoBiome microbiome test so we can assess the function and terrain inside your gut. Not all ‘gut tests’ are created equal, so getting a quality test can make all the difference. As a bonus, CoBiome have given me 20% off their test kits until the end of June 2025, so take advantage of this rare offer and order yours today!
3. Check Your Vitamins and Minerals
Many women in perimenopause are low in important nutrients like vitamin D, zinc, and selenium which can affect autoimmune conditions. These are key for a healthy immune system and if you have certain autoimmune conditions your levels of these nutrients may need to be a little different to the standard reference ranges. An annual Medicare blood test can help check your levels, or I can arrange blood tests for you.
4. Are you really sensitive to specific foods - or is it your gut lining being overly-sensitive?
Sometimes, certain foods can make autoimmune symptoms worse, especially if your gut is a bit “leaky” - which is more common in perimenopause. If you suspect this, it is important to understand if it’s the gut ‘leakiness’ or the food itself. In my experience, it is usually not a specific food, and therefore cutting out more foods won’t solve the problem. I start by assessing the whole gut terrain, and addressing the issues which often means we can increase the range of foods you can tolerate. A CoBiome microbiome test is the gold standard here, and I love seeing how clients can enjoy more foods within weeks!
5. Sense check your lifestyle
This is the hardest piece of advice to follow and to give! Post 40 is often a very busy stage of life for many women - you may be juggling a career, young children, hormonal teenagers, aging parents or maybe all of the above. Taking time to look after ourselves is important, especially if autoimmune conditions start rearing their ugly heads! Do something you love every day - a quiet walk, 10 minutes of reading or meditation, a yoga class or meeting a friend. Don’t let everyone else steal your time at the expense of your health. Getting the support you need is a great first step in carving a route that works for you.
The Bottom Line
Perimenopause can feel like a wild ride, but you’re not powerless. By focusing on anti-inflammatory foods, supporting your gut health and being open to some targeted testing and possible lifestyle changes, you can get to the root of your symptoms—and start feeling like yourself again.
If you’re struggling with weight gain, fatigue, or new health issues during perimenopause, feel free to reach out for a free starter call and I can help you put these pieces together and create a real food-based route that works for you
Remember: You don’t have to just “put up with it.” With the right support, you can thrive through perimenopause and beyond!
If you don’t know where to start, come and join my Thrive After 40 E-Course. Take advantage of the early bird offer, now at $197 (Originally priced at $350) by signing up now until 28th June.