The Best Anti-Inflammatory Foods for Women Over 40 (and Why You Need Them Now! )
- ageofolive
- Mar 22
- 4 min read
Updated: Mar 24
Introduction
If you’re over 40 and feeling a little off—more joint pain, unexplained fatigue, or even stubborn bloating that won’t go away—you’re not imagining things. Our bodies naturally change as we age, and inflammation plays a huge role in how we feel. But here’s the good news: you don’t need a complete diet overhaul or complicated meal plans to fight inflammation. Just a few small, smart food swaps can help your body calm down and feel better. Let’s talk about the best anti-inflammatory foods that will nourish your body, keep you energized, and support your overall wellness.
Why Inflammation Increases After 40
Inflammation isn’t always a bad thing. It’s our body’s natural defense mechanism against injury and infection. But when it becomes chronic, that’s when problems arise—think joint pain, digestive issues, brain fog, and even increased risk for heart disease and autoimmune conditions.
Why does inflammation become more of an issue in our 40s and beyond?
Hormonal Changes – Estrogen, which has anti-inflammatory properties, starts to decline. This can lead to more aches, pains, and even skin changes. (Harvard Health)
Metabolism Slowdown – A sluggish metabolism means our body processes food differently, sometimes leading to more gut inflammation. (Mayo Clinic)
Increased Risk for Chronic Conditions – Conditions like arthritis, cardiovascular disease, and type 2 diabetes are all linked to chronic inflammation.
So, what can we do? The answer is food. What we put on our plates can either fuel inflammation or fight it. Let’s focus on the foods that help keep us feeling our best.
The Best Anti-Inflammatory Foods for Women Over 40
1. Fatty Fish (Salmon, Mackerel, Sardines)
Why it helps: Fatty fish are packed with omega-3 fatty acids, which have been shown to significantly reduce inflammation. Omega-3s work by lowering levels of inflammatory markers like C-reactive protein (CRP). (Harvard Medical School)How to eat it: Aim for two servings per week—baked, grilled, or tossed into a salad. If you’re not a fish fan, high-quality fish oil supplements work too!
2. Berries (Blueberries, Strawberries, Raspberries)
Why it helps: These little powerhouses are rich in antioxidants and polyphenols, which help fight oxidative stress and inflammation. (Mayo Clinic)How to eat it: Add them to smoothies, yogurt, or snack on them fresh. Bonus: they’re naturally sweet and satisfy sugar cravings without the inflammatory effects of refined sugar.
3. Leafy Greens (Spinach, Kale, Swiss Chard)
Why it helps: Dark leafy greens are loaded with vitamins A, C, and K, which help reduce inflammation and support brain health. (Harvard Health)How to eat it: Toss a handful into your morning smoothie, sauté with olive oil, or add to an omelet.
4. Turmeric & Ginger
Why it helps: Turmeric contains curcumin, a powerful compound with strong anti-inflammatory effects. Ginger is also known for its ability to reduce muscle pain and stiffness. (National Institutes of Health)How to eat it: Add turmeric to soups, golden milk, or take it as a supplement. Ginger works great in teas, stir-fries, and smoothies.
Here are 3 delicious recepies of turmeric & ginger drinks
5. Nuts & Seeds (Almonds, Walnuts, Chia Seeds, Flaxseeds)
Why it helps: Nuts and seeds provide healthy fats and fiber, which help combat inflammation and support heart health. Walnuts, in particular, are high in omega-3s. (Harvard Medical School)How to eat it: Snack on a handful of almonds or walnuts, add chia seeds to your morning oats, or blend flaxseeds into smoothies.
6. Olive Oil
Why it helps: Extra virgin olive oil is loaded with monounsaturated fats and antioxidants that have been shown to reduce inflammation and protect against heart disease. (Mayo Clinic) How to eat it: Use it as your primary cooking oil or drizzle over salads and roasted veggies.
7. Green Tea
Why it helps: Green tea contains catechins, powerful compounds that help reduce inflammation and support brain function. (Harvard Health)How to eat it: Sip on 2-3 cups daily or make a refreshing iced green tea with lemon.
Foods to Limit or Avoid
While adding anti-inflammatory foods is important, avoiding foods that increase inflammation is just as crucial. Here are the biggest culprits:
Processed foods – Packaged snacks, fast food, and anything with artificial preservatives.
Refined sugar – Found in soda, baked goods, and sugary cereals.
Excess alcohol – Too much alcohol can disrupt gut health and increase inflammation.
Trans fats and inflammatory oils – Found in fried foods and processed snacks. Stick to olive oil and avocado oil instead.
Small Changes, Big Benefits
Here’s the thing: you don’t need a complete diet overhaul to see results. Start by making one or two small changes. Maybe swap your vegetable oil for olive oil. Add a handful of walnuts to your breakfast. Trade your afternoon coffee for green tea a couple of times a week. Small, consistent shifts can lead to real, lasting benefits.
By prioritizing anti-inflammatory foods, you’ll not only feel better in your body but also protect yourself from future health issues. And remember—this isn’t about restriction. It’s about giving your body what it needs to thrive. So go ahead, pour yourself a cup of green tea, and toast to feeling your best at every age!
Sources:
Harvard Medical School: The anti-inflammatory diet: What to know
Mayo Clinic: Inflammation: A unifying theory of disease
National Institutes of Health: Turmeric and inflammation
Would love to hear from you! Have you tried incorporating any of these foods?
What’s your favorite easy anti-inflammatory meal?
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