What you probably know: Inflammation can increase your risk of a wide array of ailments. Increasingly, studies have shown that aging can contribute to a process called inflammaging and women were more likely to experience it. Inflammaging – which is the gradual development of chronic, low-level inflammation as a person ages — puts you at a greater risk of chronic diseases ranging from digestive issues to cardiovascular disease, metabolic and autoimmune diseases and even dementia and Alzheimer’s. Researchers say the findings are important because preventive methods can be put in place early to minimize the risk of inflammaging. Perimenopause appears to be an even more vulnerable period for women due to the fluctuation of hormone levels.
What it means: For many women, menopause and hormonal changes can disrupt sleep, which often results in cravings for less healthy foods. Those foods can then cause inflammation, thus driving an increased risk of other serious ailments. A Western diet is also heavy in saturated and trans fats, refined carbohydrates and sugar, plus ultra-processed foods – all of which are classified as high inflammatory markers.
Why it matters: Author and registered dietitian nutritionist Chef Jess Swift Harrell shares quick tips when it comes to avoiding chronic inflammation. The main goal, she said, is to eat the rainbow — foods that are naturally bright colors like carrots, fresh greens and fruits. “Look for items that are rich in phytonutrients, antioxidants, and fiber,” Swift Harrell said. “Another rule of thumb is, the deeper the hue and the richer the color in a produce, the more nutrient dense it is.” When picking kale for example, choose a darker green color to get more nutrients. Additionally, checking for prebiotic and probiotic foods can aid gut bacteria. Those compounds can be found in yogurt, kefir, sauerkraut and kombucha. “What can also help gut health is omega-3 from fish,” Swift Harrell said, “and using a plant-based diet to get those essential fatty acids.”
What happens next: While nutrition alone cannot prevent chronic inflammation, research shows a strong correlation between a diverse diet and a reduced risk of disease. Diets like ketogenic, Mediterranean and low carbohydrates have risen in popularity in recent years. Research found those diets to be effective tools for improving gut health as they contain fiber and prebiotics required for bacterial diversity.
