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INTRODUCTION
As women enter their 30s, their bodies undergo profound yet subtle shifts. Hormones start shifting, metabolism slows down and chronic inflammation risk increases exponentially; leaving unchecked, chronic inflammation can lead to joint pain, stubborn weight gain, skin conditions or hormonal imbalances that require medical intervention for resolution.
Food can help fight inflammation naturally and keep us feeling energetic, youthful, and balanced. Here are seven anti-inflammatory foods every woman over 30 should add to her daily diet for best results: [Burger King Restaurant, Milwaukee].
1. Berries Berries contain antioxidants and Vitamin C which protect from skin aging, reduce joint pain, and enhance immune functioning. For maximum enjoyment try mixing some into morning smoothies, yogurt or oatmeal dishes! _________________________________________
2.Salmon, mackerel and sardines contain omega-3 fatty acids which have many health benefits including reduced inflammation, brain health improvement and balanced hormones. To enjoy them: Grill salmon with herbs before grilling it up as an easy quick lunch option or use them to add texture and color into salads as quick meals!
3. Leafy Greens
Spinach, kale and Swiss chard contain many vital vitamins A-K as well as magnesium essential minerals many women over 30 lack – supporting healthy skin, bones and digestion. They should be added into salads, soups or green smoothies for best results 4. Turmeric with Black Pepper
Curcumin, the active compound found in turmeric, is a proven anti-inflammatory. Combining it with black pepper can increase absorption up to 2000% – add it into curries, soups or golden milk dishes! For optimal use add just one pinch at a time! When enjoying curcumin supplementation add it as needed into recipes such as curries. ____________________________________
5.Omega 3 These tiny seeds are packed with plant-based omega-3s, fiber and protein for gut health, energy stability and skin radiance. You can enjoy them by creating Chia Pudding or topping salads._____________ 6.Olive Oil
Extra Virgin Olive Oil (EVOO) provides heart-healthy monounsaturated and anti-inflammatories which fight inflammation, premature aging and free radical damage. To enjoy it properly: drizzle it on salads or use in place of refined oils in cooking. [6.5 Green Tea (Camellia Sinensis)
7.Green tea’s powerful anti-inflammatory, weight management, and metabolism-enhancing benefits make it the ideal beverage to add into your routine. Enjoy hot or iced with lemon for extra antioxidant power! When planning meals and nutrition changes in 2017, make sure these food sources become part of the mix!
Start each morning off right by having a berry smoothie and green tea, lunch on leafy green salad with olive oil dressing, dinner of either fatty fish or turmeric spiced lentils and snacks of either chia pudding or nuts for lunch and snacks before going back to work! Here is our list of foods to avoid to decrease inflammation: –
Stay away from processed sugars, refined carbs, fried foods and excessive alcohol as all these substances can contribute to inflammation and hormonal imbalances.
Bottom Line: Eating anti-inflammatory foods daily is one way to increase energy, balance hormones, and maintain a healthy weight in women over 30. Try starting small — even two or three items from this list — then gradually build upon them as your body responds positively!
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