The Best Anti-Inflammatory Foods for Brain & Body Health in Midlife... and Beyond!

Like many of you, as I journeyed through midlife, I began to experience those frustrating moments of brain fog, more joint stiffness, digestive issues and a general feeling of my energy levels not being what they used to be. It's easy to dismiss these changes, but I've learned they can be signals of underlying inflammation, and that's something we can address. You don't have to accept these changes as inevitable. You can take control and nourish your body for vibrant health.

Inflammation is the body's natural response, but chronic inflammation is can lead to various health issues, and increased disease risk. While being mindful of the foods we eat, they work best as part of a healthy overall lifestyle, including exercise, sleep, and stress management. Today, I want to share five powerful anti-inflammatory foods that have made a real difference in my life, and that can help you optimize your health after 50.

1️⃣ Omega-3 Rich Fatty Fish

• Why it’s beneficial:

  • Omega-3s, specifically DHA and EPA, are essential fatty acids that help to reduce neuroinflammation, supporting cognitive function and memory.

  • Also helps alleviate joint stiffness and inflammation-related muscle loss, keeping us moving comfortably.

  • Supports heart health, which is vital for brain longevity.

• Best sources (3-4 ounce servings):

  • Wild salmon, sardines, mackerel, herring and anchovies.

• How to enjoy:

  • Aim for at least two servings per week. If that's challenging, consider a high-quality fish oil supplement. Try roasting salmon in lemon, olive oil and herbs!

    
    

2️⃣ Leafy Greens & Cruciferous Vegetables

• Why they’re beneficial:

  • Packed with antioxidants and polyphenols, which are like little warriors against oxidative stress and inflammation.

  • Supports those important detoxification pathways, helping hormone balance.

  • High in fiber, which nourishes our gut health - a key player in brain and immune function.

• Best sources:

  • Kale, spinach, Swiss chard, broccoli, brussels sprouts, and cauliflower

• How to enjoy:

  • Enjoy a cup of leafy greens daily in salads, smoothies, or sautéed/roast with olive oil and spices for better nutrient absorption.

3️⃣ Berries & Dark-Colored Fruits

• Why they’re beneficial:

  • Bursting with anthocyanins, which support brain plasticity and memory.

  • Helps lower blood sugar and fight insulin resistance, a key factor in brain aging.

  • Rich in fiber and vitamin C, which reduce systemic inflammation.

• Best sources:

  • Blueberries, blackberries, raspberries, pomegranate, and cherries.

• How to enjoy:

  • Add a cup of berries to yogurt or smoothies. Snack on a handful of berries with nuts for blood sugar balance. Use frozen berries for smoothies or top on oatmeal.

    
    

4️⃣ Fermented Foods for Gut-Brain Health

• Why they’re beneficial:

  • Supports a healthy gut microbiome, which directly influences brain function and mood.

  • Reduce inflammation by balancing gut bacteria and strengthening the intestinal barrier."

  • Aids digestion and nutrient absorption, crucial for muscle and bone health in midlife."

• Best sources:

  • Sauerkraut, kimchi, kefir, Greek yogurt, miso, and tempeh.

• How to enjoy:

  • Include a small serving of fermented foods daily to support gut health and reduce inflammation. It is important to remember to consume unsweetened yogurt and kefir, because added sugar will feed bad gut bacteria.

5️⃣ Turmeric & Ginger

• Why they’re beneficial:

  • Curcumin, the active compound in turmeric, is a powerful antioxidant with potent anti-inflammatory and brain-protective properties.

  • Ginger aids digestion, reduces muscle pain, and supports immune resilience.

  • Both help regulate cortisol and support stress management, key for metabolic health.

• How to incorporate:

  • Add turmeric and black pepper (which increases curcumin's bioavailability) to soups, stews, or golden milk. Use fresh ginger in teas, stir-fries, or smoothies.

Conclusion

The key to reducing inflammation and optimizing brain and body health in midlife is consistency. By incorporating these anti-inflammatory foods regularly, you can help protect your metabolism, maintain cognitive function, and feel more vibrant every day.

Ready to take the next step? Need more support? Join my Vibrant Aging Program and learn how to create a personalized meal plan to combat brain fog and boost your energy! Work With Me