REDUCING INFLAMMATION DURING MENOPAUSE WITH THESE KEY FOODS
INFLAMMATION! INFLAMMATION! INFLAMMATION!
This topic seems to be absolutely everywhere these days. Who in the health and wellness field is NOT talking about inflammation?
Some say it’s the root cause of all disease.
And everyone wants to tell you how to kick it to the curb.
And it’s a fact. Scientists are measuring levels of inflammation in our bodies and finding that it can be very bad for our health. This is especially true when it’s chronic (i.e. lasts a long time) and it can be particularly problematic during menopause, when oestrogen levels drop, as the hormone oestrogen is known to protect joints and to reduce inflammation.
Inflammation has also been linked to obesity, heart disease, Alzheimer’s, and diabetes, just to name a few.
But, instead of writing all about what it is, how it’s measured, and where it comes from; why don’t I focus on some foods packed with anti-inflammatory antioxidants that are proven to help reduce it?
Let me give you a rundown on my favourite anti-inflammatory foods. And for bonus points, I’ll even tell you which anti-inflammatory, antioxidant compounds they contain.
So here are my top anti-inflammatory food recommendations:
Anti-inflammatory Food #1: Berries, Grapes, and Cherries
Why save the best for last? Perhaps the most amazingly delicious anti-inflammatory foods are a sweet favourite of yours?
Berries, grapes, and cherries are packed with fibre, and antioxidant vitamins (e.g. vitamin C) and minerals (e.g. manganese).
Oh, and did I forget to mention their phytochemicals (phyto=plant)? Yes, many antioxidants such as “anthocyanins” and “resveratrol” are found in these small and delicious fruits.
In fact, berries, grapes, and cherries may just be the very best dietary sources of these amazingly healthy compounds.
Anti-inflammatory Food #2: Broccoli and Capsicum
Broccoli is a cruciferous vegetable that contains the antioxidant “sulforaphane.” This anti-inflammatory compound is associated with reduced risk of heart disease and cancer as well as being a well-researched food-derived compound capable of improving the immune boosting mechanisms of our cells.
Capsicum, on the other hand, is one of the best sources of the antioxidants vitamin C and quercetin. Just make sure to choose red capsicum over the other colours. Capsicums that are any other colour are not fully ripe and won’t have the same anti-inflammatory effect.
Anti-inflammatory Food #3: Healthy Fats (avocado, olive oil, fatty fish)
Fat can be terribly inflammatory (hello: “trans” fats), neutral (hello: saturated fats), or anti-inflammatory (hello: “omega-3s), which is why choosing the right fats is so important for your health.
The best anti-inflammatory fats are the unsaturated ones, including omega-3s. These are linked to a reduced risk of heart disease, diabetes, and some cancers.
Opt for fresh avocados, extra virgin olive oil, small fish (e.g. sardines and mackerel), and wild fish (e.g. salmon). Oh, and don’t forget the omega-3 seeds like chia, hemp, and flax.
Anti-inflammatory Food #4: Green Tea
Green tea contains the anti-inflammatory compound called “epigallocatechin-3-gallate”, otherwise known as EGCG.
EGCG is linked to reduced risk of heart disease, certain cancers, obesity, and Alzheimer’s.
Drinking steeped green tea is great, but have you tried matcha green tea? It’s thought to contain even higher levels of antioxidants than regular green tea.
Anti-inflammatory Food #5: Turmeric
Would a list of anti-inflammatory foods be complete without the amazing spice turmeric?
Turmeric contains the antioxidant curcumin.
This compound has been shown to reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes properties.
Anti-inflammatory Food #6: Dark Chocolate
Ok, ok. This may be slightly more decadent than my #1 pick of berries, grapes, and cherries.
Dark chocolate, with at least 70% cocoa, is packed with anti-inflammatory antioxidants (namely “flavonols”). These reduce the risk of heart disease by keeping your arteries healthy. They’ve even been shown to prevent “neuro-inflammation” (inflammation of the brain and nerves). Reducing neuro-inflammation may help with long-term memory and reduce the risk of dementia and stroke.
Make sure you avoid the sugary “candy bars.” You already know those aren’t going to be anti-inflammatory!
Conclusion
There are just so many amazingly delicious and nutritious anti-inflammatory foods you can choose to eat to support yourself through menopause. They range from colourful berries, vegetables, and spices, to healthy fats, and even cocoa.
You have so many excellent reasons to add anti-inflammatory foods to your diet to get your daily dose of “anti-inflammation.”
If you’d like to take it a step further and really understand exactly which foods you should be eating during peri-menopause and menopause, so you look and feel not just good but great, then I’d love to help you. No cookie cutter diets here folks, because quite frankly, they just don’t work.
Get in touch for a free chat about a personalised nutrition plan that is specially formulated for your own body’s needs.
References:
https://authoritynutrition.com/13-anti-inflammatory-foods/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/
https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/
https://authoritynutrition.com/matcha-green-tea/
http://neurotrition.ca/blog/brain-food-essentials-cacao
http://leesaklich.com/foods-vs-supps/foods-vs-supplements-the-turmeric-edition/