Following a balanced and varied diet, such as the Spanish Mediterranean diet, along with an active lifestyle is key in day-to-day life and even more so turned 50. And it is that with the arrival of menopause in women, the metabolism tends to slow down, something that often implies a weight gain.
So, in addition to including the most recommended vitamins for women in your diet, it is key that you know how to identify those allies that can help you effectively reduce inflammation. We have already discovered the fruits with a low glycemic index capable of achieving it, but this time we want to talk about the quintessential inflammatory food that should not be missing in your dishes either. Take note.
What is inflammation and how can it affect you?
Although when we talk about inflammation, the first thing that comes to mind is the inflammation that occurs in the body when we take a blow, it is still a necessary and beneficial inflammation for health. However, when we talk about a inflammatory process that it is maintained beyond a specific moment and chronic inflammation things change.
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This type of inflammation is accompanied by a life with discomfort and can be associated with the appearance of degenerative diseases. Within this type of inflammation, there is one in particular that does not hurt but that does not stop being dangerous, we are talking about the one caused by the accumulation of fat in the belly area.
This fat also causes them to release cytokines and specifically adipocytokines, coming from fat cells and adipocytes. It is precisely this continued release of adipocytokines that causes the visible inflammation in that area.
As for the factors that cause it, one of the most common has to do with a unbalanced diet, excessively rich in fats and sugars, in addition to other factors that could also influence such as suffering stress continuously. But the good news is that these are factors that we can change through a balanced and anti-inflammatory diet adequate and of course always supported by the personalized advice of a health professional.
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What should include an anti-inflammatory diet
When we talk about avoiding or reducing inflammation in these cases, following a balanced and healthy diet such as Mediterranean dietcan be key to it.
In fact, a study carried out by scientists from the University of Umea (Sweden) found that following the Mediterranean diet for 3 months can lead to having lower levels of markers of inflammation, in addition to helping to have a healthy weight.
The anti-inflammatory food that you should include in your diet
One of the anti-inflammatory foods most beneficial when we talk about women’s health and especially after 50 years, is undoubtedly oily or blue fish and especially those rich in omega-3 fatty acidssuch as salmon, sardines, trout and tuna.
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These types of foods are excellent source of protein of high quality and have essential fatty acids that can help you reduce inflammation in the body.
And it is that, omega-3 fatty acids have been shown to have anti-inflammatory properties, while also benefiting cardiovascular health, brain function and joint health. They can also help relieve menopausal symptoms like hot flashes and vaginal dryness.
Other beneficial anti-inflammatory foods after 50 in women
- Fruits and vegetables: especially the brightly colored ones like berries, cherries, tomatoes, spinach, and broccoli. These types of fruits and vegetables are rich in antioxidants and phytonutrients that can help fight inflammation.
- Nuts and seeds: like walnuts, almonds, chia seeds, and flax seeds. They are omega-3 fatty acids, fiber and antioxidants.
- Whole grains: such as oatmeal, brown rice, and buckwheat. These types of whole grains contain fiber and phytonutrients that can help reduce inflammation.
- Extra virgin olive oil: it is an excellent source of healthy fats and contains anti-inflammatory compounds such as oleocanthal.
- Spices and herbs: Turmeric, ginger, garlic and oregano are included. These spices and herbs contain anti-inflammatory compounds that may be beneficial to your health.
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