Menopause marks a significant transition in a woman’s life, typically occurring in her late 40s to early 50s. One concern for many women during menopause is the increased risk of weight gain, particularly around the abdomen, which can be exacerbated by hormonal changes and metabolic shifts. However, incorporating anti-inflammatory foods into the diet can help mitigate weight gain and alleviate symptoms associated with menopause.
We spoke with Krutika Nanavati, a registered dietitian and nutritionist, to learn about three anti-inflammatory foods women over 40 should eat in order to avoid weight gain during menopause. She revealed that Omega-3 rich fish, leafy greens, and whole grains are the ones to add to your diet.
Omega-3 Rich Fish
Omega-3-rich fish, such as salmon, mackerel, and sardines, play a crucial role in mitigating inflammation and supporting weight management during menopause for women over 40. These fatty fish are abundant in omega-3 fatty acids which possess potent anti-inflammatory properties.
"Omega-3s in fish like salmon, mackerel, and sardines help women over 40 manage weight during menopause. They have anti-inflammatory properties that can improve metabolism and fat burning and support heart health and cognitive function," says Nanavati.
Leafy Greens
Leafy greens are low in calories and high in fiber, making them an excellent choice for promoting satiety and supporting a healthy weight during this transitional phase of life. They offer powerhouse of nutrients and antioxidants that can be particularly beneficial for women over 40 experiencing menopause.
"Leafy green vegetables, including spinach, kale, and Swiss chard, are packed with vitamins, minerals, and fiber while low in calories. The high fiber content in these vegetables aids in maintaining a feeling of fullness, reducing the likelihood of overeating. Furthermore, the anti-inflammatory phytonutrients in leafy greens can help stabilize hormones and insulin levels, contributing to a balanced weight management strategy during menopause," she says.
Whole Grains
By incorporating whole grains into your diet, women can help stabilize blood sugar levels, promote satiety, and support digestive health, all of which are essential for weight management during menopause. Furthermore, the fiber content in whole grains helps regulate cholesterol levels and improve heart health, addressing additional concerns that may arise during this changing phase of life.
"Incorporating whole grains like quinoa, brown rice, and barley into the diet offers dual benefits for women over 40. First, whole grains are rich in fiber, which contributes to satiety and helps control appetite, a vital factor in managing weight gain during menopause," Nanavati reveals.
She further adds that "the anti-inflammatory properties of whole grains can alleviate menopausal symptoms while accelerating metabolism, aiding in weight maintenance. By choosing whole grains over refined ones, women can better manage their weight and overall health during menopause."
