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Anti Inflammatory
What is the best anti inflammatory diet? Also as a woman above 40 years - what are the best supplements to take ?
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-An anti-inflammatory diet for women over 40 should include plenty of vegetables and fruits like spinach, broccoli, berries, and citrus.
- Healthy fats from nuts, seeds, olive oil, and fatty fish; lean proteins from legumes, tofu, poultry, and fish; and whole grains such as oats, quinoa, and brown rice, while limiting sugary, processed foods and alcohol.
-Key nutrients include Calcium and vitamin D to maintain bone density and prevent osteoporosis, found in dairy, fortified plant milks, leafy greens, and from safe sunlight exposure between 11 am and 1 pm.
-Vitamin B12 plays a role in supporting nerve function and red blood cell production, and is found in eggs, dairy, fish, and fortified foods (milk, cereals).
-Magnesium helps in muscle and nerve health, and its sources include nuts (almonds, walnuts), seeds, legumes, and whole grains.
-Antioxidants like vitamins C and E protect against oxidative stress, available in citrus, nuts, seeds, and colorful vegetables.
-You can add spices like turmeric or cinnamon as tea or with milk as it has anti-inflammatory properties.
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Do consult me for personalized guidance to help you achieve your health goals customized to your lifestyle and diet preferences.
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If doctor suggested than go ahead, if not than please consult a dietician and get personalized proper diet chart.
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Hi pls don't follow the blind trend of anti inflammatory diets. Until unless you have symptoms . For that get yourself tested for CRP to know if there is any hidden inflammation.
Try to avoid or limit these foods as much as possible:
refined carbohydrates, such as white bread and other fried foods
soda and other sugar-sweetened beverages
An anti-inflammatory diet should include these foods:
tomatoes
olive oil
green leafy vegetables, such as spinach, kale
nuts like almonds and walnuts
Have good fats avacado and omega 3
fruits such as strawberries, blueberries, cherries, and oranges
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suppliments should be taken based on proper tests and reports .
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you can take omega 3 and magnesium suppliment.
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Great question!
An anti-inflammatory diet isnât about a single foodâitâs a way of eating that consistently lowers chronic inflammation, which is linked to aging, hormonal imbalances, heart disease, diabetes, and moreâespecially in women over 40.
Best Anti-Inflammatory Foods:
1.Fruits & Veggies (5â7 servings/day): Especially berries, leafy greens, broccoli, and tomatoes.
2.Whole grains: Like oats, quinoa, and millets.
3. Omega-3 fats: Found in flaxseeds, walnuts, chia seeds, and fatty fish (like salmon or sardines).
4.Herbs & Spices: Turmeric (with black pepper), ginger, garlic, cinnamon.
5.Nuts & Seeds: Almonds, walnuts, pumpkin seeds.
6.Legumes: Lentils, chickpeas, rajma.
7.Fermented foods: Curd, yogurt, kefir, sauerkraut for gut health.
Foods to Limit or Avoid:
1. Refined carbs (white bread, sugary cereals)
2.Ultra-processed foods (packaged snacks, fast food)
3. Red and processed meats
4. Excessive sugar and sugary drinks
5. Excess alcohol
Best Supplements for Women 40+:
Always consult a certified healthcare providers before starting supplements, but here are some that are commonly beneficial:
1. Vitamin D3 (1000â2000 IU/day) â for bone health, immunity, and mood
2. Calcium (500â600 mg/day) â especially if dietary intake is low
3. Omega-3 fatty acids (1000 mg EPA+DHA/day) â for heart, brain, and joint health
4. Magnesium (100â200 mg/day) â for sleep, mood, and muscle function
5. B-Complex or B12 â especially if vegetarian or feeling fatigued
6. Probiotics â to support gut and immune health
Next Steps
Pair this diet with regular movement, quality sleep, and stress reduction for full anti-inflammatory benefits
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Let me know if youâd like a personalized plan or lab test-based guidance.
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An inflammatory diet focuses on incorporating foods that help reduce inflammation in the body and minimise those that may promote it.
Foods rich in omega-3 fatty acid , antioxidants, and fiber are key components , while limiting processed foods, red meat and sugary drinks is recommended.
Foods to include:
Fruits:
Berries , citrus fruits and cherries are rich in antioxidants and vitamin C
Vegetables:
Leafy greens ( spinach , kale ) , broccoli and tomatoes are excellent choices
Fatty fish:
Salmon , mackerel, tuna , and sardines are rich in omega-3 fatty acids
Olive oils:
Use extra virgin oil for cooking
Dark chocolate:
Look for variant with 70% cocoa or higher , as they contain anti inflammatory flavonoids
Nuts and seeds:
Almond , walnuts, flax seeds and chia seeds provide healthy fats and fiber
Fermented foods :
Yogurt, kefir , kimchi plays important role in inflammation
Foods to limit :
Processed foods
Red meat
Sugary drinks
Excessive saturated and trans fats
Tips :
Focus on whole , unprocessed foods
Homemade food only
Hydration: drink plenty of water throughout the day
Consider an anti inflammatory diet: eating emphasised fruit, vegetables, fish and healthy fats
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Hi
You can check out my blog on anti-inglammatory diet. But not everyone needs it.
Generally yig might need a calcium supplement. But other than that, you have to do a blood test to understand if there are any deficiencies and take supplements only if needs.
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For more information consult ne on the app or contact through my website for a free 10 minute call.
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Ms. Durga Kumari
Dietitian/Nutritionist
15 yrs exp
Bangalore
Pls connect with me directly
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
Contact for a personalised diet advice.
For healthy tips follow my YouTube▶️ channel
https://youtube.com/@moumitadutta9588
(Dietitian Moumita Dutta)
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Ms. Iqra Gazyani
Dietitian/Nutritionist
1 yrs exp
Pune
Take multivitamins, it help you in every hormonal problems, mayleen nutri care multivitamin is best to take , it is with 0 side effect.
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Ms. Trupti Padhi
Dietitian/Nutritionist
16 yrs exp
Bhubaneswar
Good afternoon please connect today evening directly through app.
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