Anti-Inflammatory Foods and Lifestyle for Vibrant Health After 50

As we age our body can undergo changes, some of those changes can lead to increased inflammation. Chronic inflammation is linked to numerous health issues including arthritis, heart disease, diabetes, allergies and COPD. Some risk factors associated with chronic inflammation include age, obesity, diet, smoking, low sex hormones, stress and sleep disorders. For women over 50, adopting an anti-inflammatory diet can be a helpful tool to enhance overall health and wellbeing. This blog post will explore the best anti-inflammatory foods, foods to avoid and lifestyle habits that can reduce inflammation.

The Best Anti-Inflammatory Foods

Wild caught fatty fish: salmon, mackerel, sardines and trout are rich in omega 3 fatty acids and support heart and brain health.

Blueberries, black berries, strawberries and raspberries are packed with antioxidants, especially anthocyanins, which reduce inflammation and oxidative stress.

Leafy greens like spinach, kale, Swiss chard and collard greens are high in antioxidants and phytonutrients. 

Foods high in fiber like lentils, artichoke hearts, beans, chia seeds, raspberries and almonds

Nuts and seeds like walnuts, almonds, chia and flax seeds provide healthy fats and fiber as well as antioxidants that combat inflammation.

Healthy fats like olive oil and avocado oil. The whole fruit is also anti-inflammatory.

Other sources of anti-inflammatory foods include spices like turmeric and cinnamon, ginger, garlic, tomatoes, green tea, cacao and dark chocolate. 

Foods to Avoid

Refined carbohydrates such as pastries, processed foods, white bread, bagels and pasta which can cause spikes in blood sugar and promote inflammation.

Trans fats and fried foods like French fries, fried chicken and other deep-fried foods are known to cause inflammation.

Foods high in sugar and any foods containing high fructose corn syrup like cookies, candy, sugar sweetened drinks like soda, fruit juices, sports and energy drinks. Excess sugar is linked to increased inflammation markers. 

Processed meats like bacon, hot dogs, lunch meat and salami often contain preservatives and high levels of saturated fats that can trigger inflammation.

Excessive alcohol can lead to increased inflammatory responses and other health issues.

High sodium foods like fast food, canned foods and salty snacks. Excessive salt can lead to inflammation and other health problems.

Other Ways to Reduce Inflammation

Getting regular quality sleep. Individuals with irregular sleep schedules or who are lacking sleep tend to have higher inflammatory markers than those who get enough quality sleep. Sleep disorders are also considered an independent risk factor for chronic inflammation. Download Improve Your Sleep in Menopause for only $27.

Learn how to reduce stress. Both physical and mental stress is associated with higher inflammation in the body.

Quit smoking and reduce or eliminate alcohol.

Get regular exercise. Exercise works to reduce inflammation in several ways. It helps you maintain a moderate weight, reduce stress and reduce the amount of inflammatory chemicals in the body.

Balance Hormones. Sleep, stress relief, exercise and a balanced diet all have positive effects on hormone health. Grab my free hormone guide, Happy Hormones here. However, if you have underlying issues like PCOS or other extreme hormone issues talk with your healthcare provider. 

Benefits of Incorporating an Anti-Inflammatory Lifestyle for Women Over 50

Joint Health including reducing symptoms of arthritis and other joint related issues by decreasing inflammation in the body.

Heart Health includes lowering the risk of cardiovascular disease by lowering cholesterol levels and improving arterial health.

Brain Health may be affected and result in reducing cognitive decline and depression while boosting mental clarity due to anti-inflammatory and antioxidant properties as well as improved sleep and reduced stress.

Weight Management, Prevention of Type 2 Diabetes and Overall Wellness 

Practical Tips for Adopting an Anti-Inflammatory Diet and Lifestyle

Start gradually by adding one or two anti-inflammatory foods a week. Start crowding out inflammatory foods with anti-inflammatory ones. Try trading out a sweet dessert with a small bowl of berries and a piece of dark chocolate.

Focus on whole foods.

Stay hydrated.

Experiment with new recipes.

Try getting quality sleep and finding ways that help you relax.

Add exercise and fun into your week. Go on a fitness date, plan after dinner walks with your spouse or a friend and if you don’t lift weights, start a strength training program.

For women over 50, incorporating an anti-inflammatory lifestyle is a pathway to improved health and vitality. Support your body’s natural defenses and enjoy a higher quality of life. Embrace the power of food as medicine and take proactive steps toward a healthier future.

Grab your Free Happy Hormones eBook to learn more and start your anti-inflammatory lifestyle today.