Losing estrogen during menopause doesn’t just affect your hormones—it also causes an increase in inflammation, which can lead to joint pain, fatigue, weight gain (especially around the belly), and other frustrating symptoms.
I try to do my best to eat clean and include anti-inflammatory foods in my diet to manage these changes. I’m not perfect (trust me, I love a good dessert now and then), but these foods help me reduce inflammation, feel my best, and keep some of those pesky symptoms in check.
Disclaimer:
This list is provided for informational purposes only and is not intended to serve as medical advice or an endorsement of any specific provider. Please consult with a healthcare professional to determine the best options for your individual needs.
Here are some of my go-to’s and why they matter:
Leafy Greens
Spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants that fight inflammation. They also provide calcium and magnesium, which are crucial for bone health during menopause.
Berries
Blueberries, strawberries, and raspberries are my sweet tooth savers. They’re loaded with antioxidants and fiber, which help reduce oxidative stress and keep inflammation at bay.
Fatty Fish
Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are known for their anti-inflammatory properties. They’re also great for heart health, which becomes even more important during menopause.
Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds are easy to sprinkle into meals or grab as snacks. They’re full of healthy fats and antioxidants that support brain health and reduce inflammation.
Olive Oil
Extra virgin olive oil is a staple in my kitchen. It contains a compound called oleocanthal that has anti-inflammatory effects similar to ibuprofen. It’s my go-to cooking oil.
Cooked Tomatoes
While raw tomatoes can sometimes aggravate inflammation, cooking them makes their lycopene more bioavailable, which has powerful anti-inflammatory benefits. I add cooked tomatoes to soups or sauces to avoid any irritation and still get the benefits.
Turmeric
This one’s a game-changer. Turmeric contains curcumin, a potent anti-inflammatory compound. I love adding it to teas, soups, or roasted veggies.
I’m not saying you need to overhaul your entire diet overnight, but incorporating even a few of these foods can make a big difference. It’s about progress, not perfection—and giving your body what it needs to feel strong and balanced through menopause.
If you’re ready to understand menopause in a whole new way and discover more tools to help you thrive, check out How to Menopause. It’s packed with expert advice and strategies to help you navigate this stage of life with confidence.
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