After 45, something changes in your body that you might not see, but you can certainly feel: a persistent fatigue, stiff joints, a slower digestion, or weight that refuses to budge despite your best efforts. Often, behind these symptoms lies a biological process: low-grade chronic inflammation. The good news is that what you put on your plate is one of the most powerful ways to address it.
Why Inflammation Rises After 45
As oestrogen levels decline during perimenopause, your body loses the natural anti-inflammatory protection this hormone provides. Researchers refer to this age-related increase in systemic, low-grade inflammation as inflammaging, a process that accelerates during hormonal transitions.
This silent inflammation is different from the swelling of an injury — it is low-level, persistent, and slowly depletes your energy, sleep quality, weight control, and immune health.
Top Anti-Inflammatory Foods to Include in Your Diet
Oily Fish
Salmon, mackerel, sardines, and anchovies are packed with Omega-3 fatty acids (EPA and DHA), which actively resolve inflammatory pathways. Aim for 2 to 3 portions a week.
Vibrant Vegetables and Berries
Natural pigments (like anthocyanins in berries, lutein in leafy greens, and lycopene in tomatoes) act as potent antioxidants. Try to eat a rainbow of colors at every meal.
Extra Virgin Olive Oil
Oleocanthal, a compound found in quality olive oil, acts similarly to ibuprofen on inflammatory pathways in the body. Choose cold-pressed olive oil and enjoy 2 to 3 tablespoons daily.
Anti-Inflammatory Spices
Turmeric (always paired with black pepper to boost absorption), ginger, cinnamon, and rosemary are nature's medicine chest. Add them generously to your cooking.
Legumes
Lentils, chickpeas, and beans are rich in plant protein and prebiotic fibres that nourish your gut microbiome — the first line of defence against systemic inflammation.
Pro-Inflammatory Foods to Avoid
- Refined Sugars and Ultra-Processed Foods: These trigger rapid spikes in inflammatory markers.
- Refined Vegetable Oils (like sunflower or corn oil): Excess Omega-6 fatty acids throw off the vital Omega-3 to Omega-6 ratio.
- Alcohol: Even in moderation, alcohol disrupts the gut barrier and fuels gut-driven inflammation.
- Processed Meats: Sausages, bacon, and cured meats are consistently linked to increased chronic inflammation in epidemiological studies.
The Gut Microbiome: The Seat of Inflammation
With up to 80% of your immune system residing in your gut, a balanced microbiome is essential to keep inflammation at bay. When gut bacteria are out of balance (dysbiosis), it can drive systemic inflammation. To support your gut: increase your fibre intake, add fermented foods (like kefir, sauerkraut, or miso), and limit gut irritants like refined sugars, alcohol, and unnecessary antibiotics.
Shifting to an anti-inflammatory lifestyle after 45 isn't about restrictive dieting — it's about choosing foods that actively nourish, protect, and support your body through this new stage of life.
Frequently asked questions
Why does inflammation increase after 45 in women?
The drop in oestrogen during perimenopause reduces the body's natural anti-inflammatory defences. At the same time, cellular ageing contributes to a process called inflammaging — a low-grade, chronic systemic inflammation that often spikes during hormonal transitions.
What are the most powerful anti-inflammatory foods?
Oily fish (for Omega-3s), extra virgin olive oil (for oleocanthal), leafy greens and berries (for antioxidants), legumes (for gut-supporting fibres), and spices like ginger and turmeric are among the most effective anti-inflammatory foods.
Do I need to cut out sugar completely?
No. The goal is to minimize refined sugars and ultra-processed foods, which trigger inflammatory responses. Natural sugars found in whole fruits, which come packaged with fibres and antioxidants, do not have the same inflammatory impact.