Modifiable Changes - Managing Menopause Symptoms with Anti-inflammatory Foods
According to a report from www.healthyagingpoll.org 84% of women ages 40-65 experience symptoms and physical changes commonly associated with menopause, including hot flashes, night sweats, sleep disturbances, weight gain, slow metabolism, and reduced libido. This is the short version. Women in midlife can also experience bone loss, chronic pain, depression, anxiety, mood changes, and brain fog.
The truth that most women will experience menopause symptoms at some level is unmodifiable, however; there are modifiable changes women can be in control of throughout the process of menopause, which makes up a third (if not more) of your life.
One modifiable topic is nutrition! But how and what do you modify? Macros and micros? Proteins and carbohydrates? Or do you hope energy drinks and rice cakes do the trick?
Women in midlife have busy schedules including family, friends, careers, and hobbies so who has time to weigh food, count macros, examine protein and carbohydrates, or hope that eating empty calories will suffice? This is a time when a woman’s body is craving nutrition to help her thrive through persistent changes.
The list of symptoms that are associated with all stages of menopause is exhausting and living with the effects can be overwhelming. Regarding nutrition, one reality is that pro-inflammatory foods can antagonize symptoms such as weight gain, joint pain, stress, depression, lack of rest, disturbed sleep, and cognition while consuming anti-inflammatory foods can decrease these symptoms.
What is inflammation? Inflammation is the body’s natural immune system response. Rapid short-term inflammation typically happens in response to an injury, tissue damage, or infection. However, chronic inflammation happens slowly and is a long-term process. Here are common symptoms of chronic inflammation:
Overall body pain in muscles and joints
Persistent fatigue
Disruption and reduced sleep quality
Frequent or repeated infections and low immune system response
Mood changes, depression, and anxiety
One easy step to eliminating pro-inflammatory food is to decrease sugar intake. Small amounts of sugar in its natural form act as fuel for our bodies and brain, but too much of it can negatively affect hormone levels, metabolism, and overall health. Fruits and vegetables contain the molecule sucrose, which our body processes for energy. However, processed and packaged foods such as cereals, cookies, and sodas are absorbed quickly and cause blood sugar and insulin imbalance, which can knowingly damage our health over time.
Eliminating sugar and pro-inflammatory foods in our diet can be a challenge, especially for busy midlife women. Set a goal! Pre-plan your shopping list and prepare meals in advance to eliminate binge eating and stopping for fast food. These are only a couple of ideas to initiate a change in nutrition that can reduce menopause symptoms. Other ways to reduce inflammation include quitting smoking, staying active, and managing stress.
Following is a list of healthy foods, anti-inflammatory foods, and pro-inflammatory foods to kick-start modifiable changes for the midlife woman.
Healthy diet foods:
Poultry
White fish such as cod, haddock, and tilapia
Beans and legumes
Eggs
Gluten-free foods
Leafy greens and non-leafy greens
Vegetables such as spinach, kale, and carrots
Enzymatic fruits such as pineapples, bananas, avocados, and kiwi
Anti-inflammatory foods
Strawberries, blueberries, and blackberries
Extra virgin olive oil (in moderation)
Nuts
Plain yogurt
Turmeric and other spices such as ginger, and oregano
Dark chocolate
Omega-3s
Pro-inflammatory foods
Red meat
Refined grains, white rice, white flour, and white bread
Saturated fats
Milk and milk derivatives
Coffee
Alcohol
Sweetened beverages
Sugar, pastries, and cakes
Sauces
Peanut, corn and sunflower oils
Canned goods, boxed foods, processed foods
This is not a comprehensive list; however, it is a solid beginning and platform for you to utilize and begin your journey to making healthy lifestyle changes, climbing the ladder of wellness, and being united with Women in Harmony.
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