Weight gain during menopause is a common challenge, as hormonal changes can lead to a slower metabolism and increased fat storage, especially around the stubborn abdomen area. For older women who are experiencing these changes, adding anti-inflammatory foods to your diet can be especially beneficial. Anti-inflammatory foods help combat inflammation, which has been linked to both weight gain and health issues that can arise during menopause.
We checked in with Krutika Nanavati, a registered dietitian and nutritionist, to learn about three anti-inflammatory foods you 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. Read on to get all her insights!
1. Omega-3 Rich Fish
Omega-3-rich fish, such as salmon, mackerel, and sardines, play a great role in fighting inflammation and supporting weight management during this transitional time. These fatty fish are loaded with omega-3 fatty acids that possess powerful 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. Noted!
2. Leafy Greens
Leafy greens are a great option because they are low in calories and high in fiber. This makes them a smart choice for promoting satiety and supporting a healthy weight during menopause. They offer a range of nutrients and antioxidants that can be particularly beneficial for women over 40 experiencing menopause symptoms.
"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.
3. Whole Grains
By adding whole grains into your diet, you can help stabilize blood sugar levels, promote satiety, and support digestive health, all of which are crucial 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 come up as you age.
"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."
