Denise Austin Shares How an Anti-Inflammatory Diet Helps Women Over 50 Ease Pain and Boost Energy
Plus find out why adding ginger to your diet can deliver big benefits
“Have you ever had brain fog, fatigue or joint pain? Are you experiencing poor sleep or an upset stomach? All of these health concerns (and more!) could be due to inflammation,” says fitness icon Denise Austin, in her magazine Fit Over 50: Your Anti-Inflammation Guide, which is available on newsstands and online now. “Chronic inflammation begins in the gut and can affect so many parts of our lives, but there is a lot you can do to address it,” including following an anti-inflammatory diet as part of a healthy lifestyle, Denise says.
Here’s everything you need to know about inflammation, including the nutritious foods that promote healthy aging for years to come. “Minimizing inflammation will improve your life—it’s all about feeling good, having energy and being pain-free,” adds Denise.
The problem with inflammation
When inflammation becomes chronic, it can contribute to an increased risk of heart disease, type 2 diabetes, rheumatoid arthritis and even certain cancers. One factor that can drive or dampen inflammation? Diet.
Woman's World Answers
An eating plan high in processed foods, refined sugars and unhealthy fats tend to promote inflammation. For example, trans fats—often found in ultra-processed foods—have been shown to increase inflammatory markers in the body. Excessive consumption of added sugar can also lead to insulin resistance, weight gain and elevated levels of inflammatory substances such as C-reactive protein (CRP).
On the other hand, certain foods possess anti-inflammatory properties that promote better health. Foods such as fruits, vegetables, whole grains, fatty fish like salmon, nuts and seeds have been linked to lower levels of inflammation. These foods are high in antioxidants, fiber and healthy fats such as omega-3 fatty acids. By shifting toward an anti-inflammation diet, it’s possible to reduce chronic inflammation and its associated risks.
How an anti-inflammatory diet eases symptoms
Eating healthy can help reduce inflammation and support overall wellbeing. But how do you know if you’re dealing with chronic inflammation in the first place? Classic symptoms include persistent fatigue, weight gain, joint pain and digestive issues, reveals functional medicine expert Will Cole, IFMCP, DNM, DC. “It’s like a fire burning in our cells and organs,” Dr. Cole says.
Although inflammation is a natural immune response, modern life bombards us with triggers like processed foods, stress and environmental toxins that keep the body in a constant state of “crisis,” notes Dr. Cole. Fortunately, an anti-inflammatory diet can help.
Dr. Cole recommends starting with a 30-day elimination diet to give your system a break and help you identify hidden food triggers that may be preventing you from staying healthy. It’s not about cutting calories—it’s about choosing foods that support healing.
“Every food you eat either feeds inflammation or fights it,” Dr. Cole says. “You can calm things down very quickly by removing foods that are most likely to be inflammatory.” Important note: If you think you’re experiencing symptoms of inflammation, you should visit your doctor to confirm a diagnosis and get treatment tailored to your specific needs.
Anti-inflammation diet foods to eat
Foods that you can enjoy on an anti-inflammation eating plan include:
- Lean proteins (fish, eggs, poultry, legumes)
- Cooked vegetables (leafy greens, squash, sweet potatoes)
- Low-sugar fruits (berries, avocado, grapefruit)
- Healthy fats (extra-virgin olive oil, avocado, raw nuts and seeds)
- Bone broth, herbal teas and plenty of water
Anti-inflammation diet foods to avoid
For 30 days, avoid these foods while following an anti-inflammatory elimination diet:
- Gluten and wheat
- Industrial seed oils (canola, soybean, corn)
- Processed sugars and sweeteners
- Dairy products
- Alcohol
These common ingredients often disrupt gut health, adding fuel to the inflammation fire. Removing them gives your body the chance to reset. “It’s an experiment to find foods you love that love you back,” explains Dr. Cole.
Most people feel better fast
When following an anti-inflammation elimination diet, go organic or grass-fed when possible. Stick with simple, whole foods and let your body do the rest. Many people notice big changes quickly—more energy, better digestion and significant weight loss without strict dieting. After 30 days, foods can be gradually reintroduced to find what works best for you.
“Have a small amount, and then don’t have it or any other reintroduction food again for three days,” Cole said. “A delayed response is common. Pay attention to how you feel, and look for an increase of inflammatory symptoms like digestive problems, joint pain, brain fog or fatigue.”
4 benefits of anti-inflammatory ginger
Want to give your anti-inflammatory diet boost? Denise likes to whip up healthy meals with ginger, which has long been used as an ingredient in traditional Chinese and Ayurvedic medicine for its versatile benefits. Not only that, you can add it to just about anything, including smoothies, soups and stir fries, among other drinks and dishes. Here are just some of the perks of this anti-inflammatory powerhouse spice:
It eases joint pain
The anti-inflammatory properties of ginger can reduce swelling, which may be especially helpful for people who live with rheumatoid arthritis and osteoarthritis.
It calms nausea
There’s a reason why people sip on ginger ale or ginger tea when they’re feeling queasy: The gingerols in the ancient root help dissipate built-up gas in the intestines, relieve nausea and aid digestion.
It boosts immunity
The same gingerols that reduce inflammation also have antibacterial properties to help fight infections and give your immune system a boost. (Learn how to make your own immune-boosting ginger shots.)
It keeps your heart healthy
Ginger has blood-thinning properties, meaning it lowers your risk of blood clots, which in turn reduces your risk of heart attack and stroke. (If you’re taking blood-thinning medications, talk to your doctor first.)
Another heart-smart benefit: Research suggests that consuming 5 grams of ginger daily for three months lowered people’s LDL cholesterol levels by an average of 30 points.
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