Menopause causes your body to produce lower levels of estrogen and progesterone. Some women also experience a drop in testosterone levels. Because estrogen acts as an anti-inflammatory, a decreased level of this hormone may cause weight gain in the visceral fat, especially in the abdominal area. An anti-inflammatory diet or supplements may help.
Anti-Inflammatory Foods
Eating a diet full of anti-inflammatory foods can help your body fight inflammation. Anti-inflammatory foods include:
- Certain fish (like salmon, tuna and cold-water fish) that contain omega-3 fatty acids, which help reduce inflammation.
- Beans, which have folic acid, minerals, fiber and protein.
- Fiber, which helps lower C-reactive protein, which indicates inflammation in the body.
- Fruits and vegetables.
- Nuts and seeds.
- Olive oil, which contains oleocanthal that fights inflammation.
- Onions.
Anti-inflammatory Supplements
Some supplements can help with inflammation relief. These supplements include:
- Boswellia serrata, also called Indian Frankincense or Salai guggal.
- Cat’s claw, which comes from the bark and root of a vine in South and Central America.
- Devil’s claw.
- Fish oil, which contains high levels of omega-3 fatty acids that help reduce inflammation.
- Flaxseed, which is high in omega-3 and omega-6 fatty acids.
- Ginger.
- Methylsulfonylmethane (MSM), which is an organic sulfur found in fruits, vegetables, animals and humans.
- Probiotics.
- Rose hips, which can stop the production of proteins and enzymes that can cause inflammation.
- St. John’s wort.
- Stinging nettle.
- Turmeric.
Some supplements can be dangerous if you have certain diseases or take certain medications long term. Before making any changes to your diet or adding supplements, talk to your primary care provider about what is best for you.
Want to learn more? St. Elizabeth providers offer comprehensive women’s health services during the menopausal transition and beyond. Find a women’s health services provider at St. Elizabeth Physicians in Northern Kentucky and Southeastern Indiana.
