The Anti-Inflammatory Diet Plan Through Menopause

Okay, let's talk about something your body is doing quietly in the background during menopause: inflammation. As oestrogen drops, your body goes into a kind of low-grade inflammatory state — think of it as your immune system having a bit of a strop. This can drive everything from joint pain and hot flushes to brain fog, weight gain, and higher cardiovascular risk. Not ideal.

The good news? A review of 42 high-quality studies — the kind that actually went through proper peer review — has confirmed that what you eat can genuinely dial this down.

The Mediterranean diet comes out on top, again. We're talking vegetables, fruits, whole grains, legumes, nuts, olive oil, fish, and a bit of dairy. Women who eat this way consistently show lower blood pressure, better triglyceride levels, less severe hot flushes, and stronger bones. It's not a fad — the evidence behind it is solid.

Plant-heavy eating patterns also show real promise, particularly for mood and vasomotor symptoms (the technical term for hot flushes and night sweats).

Meanwhile, the research is equally clear on what makes things worse: too little fibre, too much saturated fat, and not enough calcium and vitamin D.

Speaking of which — postmenopausal women are particularly prone to deficiencies in calcium, vitamin D, magnesium, and omega-3s. These aren't optional extras; they're doing heavy lifting for your bones, heart, sleep, and stress levels. Getting them from food is better than supplements where possible, but supplementation is worth discussing with your GP if your diet isn't covering the bases.

The bottom line? You cannot out-supplement a poor diet, but you can genuinely eat in a way that makes menopause more manageable. That's not nothing. That's actually quite a lot.

A friendly reminder: I'm sharing what I've learned, not prescribing what you should do. Always chat with your GP about what's right for your unique situation!

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