What is Inflammation?
Inflammation is a natural process that helps the body heal from injuries and fight off infections, but chronic inflammation can quietly wreak havoc, especially in midlife.
For women navigating the changes of perimenopause or menopause, inflammation can intensify symptoms like joint pain, bloating, and even mood swings.
Incorporating anti-inflammatory foods into your diet is a powerful way to tackle inflammation, support hormone balance, and boost overall health naturally at any age.
Anti-Inflammatory Diet for Hormone Balance
Chronic inflammation can disrupt hormone production and signalling, leading to symptoms like fatigue, brain fog, weight gain, and more frequent mood swings. For midlife women, these symptoms can feel overwhelming.
Diet is one of the simplest, most accessible ways to lower inflammation and help regulate your body’s natural processes.
By choosing foods with anti-inflammatory properties, you can support not only your hormone balance but also your heart, brain, and immune system.
7 Top Anti-Inflammatory Foods for Reducing Inflammation in Midlife
Here’s seven nutrient-rich, anti-inflammatory foods you can easily add to your diet:
Berries:
Blueberries, raspberries, and strawberries are packed with antioxidants like anthocyanins, which fight inflammation and may reduce the risk of chronic diseases like heart disease.
Nutrition tip: Try adding them to your morning smoothie or as a snack with Greek yoghurt for an anti-inflammatory boost
Fatty Fish:
Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammatory markers in the body.
Nutrition tip: If you’re not a fan of fish, consider a high-quality fish oil supplement, but aim to include fatty fish at least once or twice a week
Green Tea:
This beverage is a powerful source of polyphenols, which are natural compounds that fight inflammation. Research shows that drinking green tea regularly can support brain health, reduce the risk of heart disease, and promote healthy ageing
Leafy Greens:
Vegetables like spinach, kale, and Swiss chard contain vitamins A, C, and K, along with antioxidants. These nutrients help reduce inflammation and improve immune function.
Nutrition tip: A simple salad with leafy greens, tomatoes, and a sprinkle of seeds is an easy way to enjoy these benefits daily.
Turmeric:
Known for its bright yellow colour, turmeric is a potent anti-inflammatory spice due to its active compound, curcumin.
Nutrition tip: Adding turmeric to soups, stews, or a golden milk latte can be an easy way to incorporate it into your daily routine.
Nuts and Seeds:
Almonds, walnuts, and chia seeds provide healthy fats, fibre, and protein, which help control blood sugar and reduce inflammation. These are perfect as a snack or sprinkled over salads for added crunch and nutrients.
Avocados:
Rich in heart-healthy monounsaturated fats, avocados help lower inflammation and contain fibre and antioxidants. They’re versatile enough to add to smoothies, salads, or even enjoy on toast.
How Anti-Inflammatory Foods Can Support Hormone Health
Anti-inflammatory foods support hormone health in several ways:
Balance Blood Sugar:
Anti-inflammatory foods often contain fibre, healthy fats, or protein, which help keep blood sugar levels stable. Blood sugar stability is critical in midlife to reduce cortisol (the stress hormone) spikes and keep energy steady throughout the day.
Reduce Oxidative Stress:
Many anti-inflammatory foods are rich in antioxidants, which reduce oxidative stress in the body. This helps prevent hormone imbalance and lowers the risk of chronic illnesses, including heart disease.
Support Gut Health:
Foods like leafy greens, berries, and nuts provide fibre that supports gut bacteria. A healthy gut microbiome is essential for hormone regulation, as it helps to process and eliminate excess hormones like oestrogen.
Nutrition Tips for Eating More Anti-Inflammatory Foods
Here are some easy ways to add anti-inflammatory foods into your daily routine:
Start with Smoothies:
Blend in a handful of berries, some spinach, and a spoonful of chia seeds or flaxseeds.
Swap Coffee for Green Tea:
Try having green tea a few times a week for a gentle energy boost that supports your health.
Choose Colourful Foods:
Aim to include a variety of colours on your plate—each colour of fruit and veg offers different antioxidants and nutrients.
Batch Cook with Spices:
When making soups or stews, add anti-inflammatory spices like turmeric and ginger to boost flavour and health benefits.
Choosing anti-inflammatory foods is one of the most effective and natural ways to reduce the effects of chronic inflammation and support your body through hormonal changes.
For midlife women, anti-inflammatory foods can make a noticeable difference in energy levels, mood stability, and even the way you feel about your body.
By making small, consistent changes like including berries at breakfast or swapping your usual snack for a handful of nuts and seeds, you’ll be taking powerful steps toward better health and balance.
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Online Nutrition Advice for Hormonal Health & Weight Loss
Lisa Smith is a BANT registered nutritionist and health coach based in Manchester, UK, specialising in helping women manage PCOS or perimenopause symptoms, balance hormones, and lose weight naturally.
With over a decade of experience, Lisa uses a functional medicine approach and her unique Rebalance Method to create simple, sustainable changes for long-term health.
Her online nutrition Programmes focus on overcoming cravings, boosting energy, and restoring body confidence through real food—no restrictive diets or calorie counting.
Learn more about Lisa's work at Cheshire Nutrition or follow her on Instagram @cheshirenutrition for daily tips and inspiration.
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