Nutrition in menopause: support your health with good eating choices
Menopause can be a challenging phase for many women, not only due to hormonal changes but also the wide range of physical and emotional symptoms it brings. Many of these symptoms—fatigue, joint pain, hot flushes, and sleep disturbances—can be exacerbated by chronic inflammation in the body. However, increasing evidence shows how an anti-inflammatory diet can not only alleviate menopause symptoms but also contribute to long-term health.
Inflammation: the silent enemy within
Inflammation is a natural defense mechanism in the body that helps protect against infections and injuries. But when these inflammations persist for months or even years, they can develop into chronic inflammation—a silent enemy that slowly harms the body.
Chronic inflammation often goes unnoticed because it doesn’t present obvious symptoms like redness or swelling. Instead, it sneaks into the body, contributing to the development of heart disease, diabetes, arthritis, Alzheimer's, and even certain cancers. During menopause, when the body undergoes hormonal fluctuations, the susceptibility to such inflammation increases. The good news is that you can actively counteract this process with a targeted anti-inflammatory diet.
Why nutrition is your best ally in the fight against inflammation
Certain foods are believed to enhance the inflammatory process in the body, increasing the risk of chronic diseases. However, there are also foods that calm inflammation and can strengthen the body from the inside out. A balanced, anti-inflammatory diet not only provides relief from menopause symptoms but also protects against long-term health issues like arthritis, kidney, and heart diseases. Plus, it has a positive impact on mortality and longevity—that's where the real benefit lies!
Chronic inflammation is a silent enemy linked to serious health issues like arthritis, heart disease, and diabetes. The good news? An anti-inflammatory diet can help lower inflammation, reducing your risk for these long-term conditions while easing menopause symptoms. Eating well today is an investment in your future health!
The basics of an anti-inflammatory diet
Healthy fats: your shield against inflammation
Fats have long been given a bad reputation, but not all fats are created equal. Healthy fats, like those found in olive oil, avocados, nuts, and fatty fish, are the true heroes of an anti-inflammatory diet. Specifically, Omega-3 fatty acids from fish like salmon, mackerel, and sardines have been proven to be highly effective in fighting chronic inflammation.
Fatty fish provides the best Omega-3 sources, which significantly reduce inflammation.
Plant-based sources like flax seeds, chia seeds, and walnuts also offer rich sources of Omega-3.
Protein with purpose: for strong muscles and less inflammation
Protein is essential for maintaining muscle mass, which can decline during menopause. A diet rich in plant-based or high-quality animal proteins can help reduce inflammation in the body. Some good protein sources include:
Lentils, chickpeas, and tofu provide plant-based protein and help reduce inflammation.
Chicken breast or fatty fish are perfect options for animal protein that also have anti-inflammatory properties.
Want to know exactly how much protein you're getting? Here’s a list of protein content per serving:
100g chicken breast: about 30g of protein
100g salmon: about 24g of protein
100g tofu: about 8g of protein
1 cup Greek yogurt: about 10g of protein
2 large eggs: about 12g of protein
100g chickpeas: about 20g of protein
100g quinoa: about 12g of protein
100g lentils: about 24g of protein
Colorful fruits and veggies: packed with antioxidants
Berries, peppers, green leafy vegetables, and broccoli are especially rich in antioxidants that help protect cells from oxidative stress—one of the main triggers of inflammation. A sufficient intake of Vitamin C from citrus fruits, peppers, and kale can also help reduce inflammation.
Antioxidants act as inflammation blockers, helping to protect the body from harmful free radicals.
Fiber for a strong microbiome and less inflammation
Fiber isn’t just good for digestion; it’s also crucial for gut health. A fiber-rich diet helps maintain the microbiome in the gut, which in turn reduces inflammation throughout the body. Especially whole grains, legumes, bananas, and artichokes are key sources of fiber and support the growth of healthy gut bacteria.
Omega-3 fatty acids: the superheroes in inflammation defense
Beyond fatty fish and plant oils, Omega-3 fatty acids are particularly effective in fighting chronic inflammation. These important fats help lower inflammation levels in the body and protect the heart.
Omega-3 not only reduces inflammation but also supports heart health and brain function.
If your Omega-3 intake is insufficient, supplements can help fill the gap. And yes, there’s strong evidence showing that Omega-3 supplements help with cardiovascular diseases and can influence blood lipids.
Probiotics and prebiotics: a healthy microbiome for less inflammation
A balanced microbiome in the gut is key to reducing inflammation-promoting processes. Probiotic foods like yogurt, kimchi, and sauerkraut support the growth of healthy gut bacteria that combat inflammation. Prebiotic foods like chicory, bananas, and artichokes feed the good bacteria in the gut, helping maintain gut health.
While pills and oxygen therapy might sound tempting, longevity actually starts in your kitchen. Research shows that an anti-inflammatory diet can have a bigger impact on your long-term health than any trendy treatments. By eating the right foods, you can reduce your risk of chronic diseases, improve heart health, and even increase your lifespan. The real key to living longer and healthier is right there on your plate—no need for magic fixes.
Why start now?
Life with work, family, and all the other responsibilities can feel overwhelming—especially during menopause. But now is the perfect time to optimize your diet. An anti-inflammatory diet can not only help alleviate menopause symptoms but also lower your risk for long-term health issues.
Even though it can sometimes feel difficult to find the time for healthy meals, this is the moment to give your body something good. An anti-inflammatory diet is a long-term investment in your health, helping you navigate this phase of life with more energy and overall well-being.
Practical tips for everyday life
Favor healthy fats: Choose nuts, seeds, and fatty fish for their anti-inflammatory effects.
Plan protein-rich meals: Lentils, tofu, and chicken breast are great for a balanced diet.
Avoid processed foods: Opt for fresh, whole foods and avoid products with hidden sugars or trans fats.
Probiotic foods like yogurt and kimchi promote a healthy digestive system and fight inflammation.
Foods that fight or fuel inflammation
| Food | Anti-Inflammatory | Why it works |
|---|---|---|
| Fatty fish (e.g., salmon, mackerel) | Yes | Rich in Omega-3 fatty acids, which fight inflammation. |
| Nuts and seeds (e.g., walnuts, chia seeds) | Yes | Sources of Omega-3 fatty acids, support heart health, reduce inflammation. |
| Olive oil | Yes | Contains polyphenols that reduce inflammation in the body. |
| Green leafy vegetables (e.g., spinach, kale) | Yes | Rich in antioxidants and fiber that ease inflammation. |
| Berries (e.g., blueberries, raspberries) | Yes | High antioxidant content that combats inflammation. |
| Whole grains (e.g., oats, quinoa) | Yes | Rich in fiber that promotes gut health and reduces inflammation. |
| Citrus fruits (e.g., oranges, lemons) | Yes | Vitamin C strengthens the immune system and helps fight inflammation. |
| Green tea | Yes | Contains polyphenols that are both antioxidant and anti-inflammatory. |
| Dark chocolate (at least 70% cocoa) | Yes | Flavonoids in dark chocolate have anti-inflammatory properties. |
| Processed meats (e.g., sausage, bacon) | No | Contain saturated fats and preservatives that promote inflammation. |
| Fried foods (e.g., fries, chips) | No | Contain trans fats that trigger inflammation. |
| Sugary foods (e.g., candies, sodas) | No | Promote inflammation through insulin resistance in the body. |
Sources:
Shen S et al. Omega-3 Fatty Acid Supplementation and Coronary Heart Disease Risks: A Meta-Analysis of Randomized Controlled Clinical Trials. Front Nutr. 2022 Feb 3;9:809311. doi: 10.3389/fnut.2022.809311.
Parker HM et al.Omega-3 supplementation and non-alcoholic fatty liver disease: a systematic review and meta-analysis. J Hepatol. 2012 Apr;56(4):944-51.
Wang J et al. Does Omega-3 Fatty Acid Supplementation Have Favorable Effects on the Lipid Profile in Postmenopausal Women? A Systematic Review and Dose-response Meta-analysis of Randomized Controlled Trials. Clin Ther. 2023 Jan;45(1):e74-e87. doi: 10.1016/j.clinthera.2022.12.009.
Schönenberger KA et al. Effect of Anti-Inflammatory Diets on Pain in Rheumatoid Arthritis: A Systematic Review and Meta-Analysis. Nutrients. 2021 Nov 24;13(12):4221. doi: 10.3390/nu13124221.
Zupo R et al. Dietary Intake of Polyphenols and All-Cause Mortality: A Systematic Review with Meta-Analysis. Metabolites. 2024 Jul 25;14(8):404. doi: 10.3390/metabo14080404.
Attia, P. (2023). Defining inflammation: The role of chronic inflammation in disease.
John Hopkins Medicine. (2023). Anti-Inflammatory Diet.
Chen Q et al. Meta-analysis of the association between the dietary inflammatory index and risk of chronic kidney disease. Eur J Clin Nutr. 2024 Aug 13. doi: 10.1038/s41430-024-01493-x
British Menopause Society. (2022). Managing Menopause Symptoms: Dietary Interventions.
Pahwa, R et al. (2023). Chronic Inflammation. In StatPearls.
Minihane A, et al. (2015). Low-grade inflammation, diet composition, and health: current research evidence and its translation. British Journal of Nutrition.
GBDB 2017 Diet Collaborators. (2019). Health effects of dietary risks in 195 countries. Lancet.