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7 Anti-Inflammatory Foods Every Active Adult Should Eat

These foods make a difference in your performance.

Ferozan Mast
By Ferozan MastMay 07, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastMay 07, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Nutrition & Diet

A little bit of inflammation is good for you—but when prolonged, inflammation can harm healthy cells. “Chronic inflammation is thought to be at the root of a number of diseases. It is like a smoldering fire inside of your body,” registered dietitian and nutritionist Nancy Park tells Henry Ford Health. “The risk of heart disease, obesity, inflammatory bowel diseases, arthritis, Alzheimer’s, psoriasis, and more could be reduced with an anti-inflammatory diet, as the nutrients in these foods contain properties known to ease inflammation.” Here are seven foods known for their impressive anti-inflammatory benefits.

Salmon and Mackerel

Mackerel,Fish,Grill,foodShutterstock

Fatty fish such as salmon and mackerel are shown to lower inflammation. “Arthritis is – for the most part – a disease of inflammation," says the Arthritis Foundation. "One way to calm inflammation is with medicine your doctor prescribes. Among the most potent edible inflammation fighters are essential fatty acids called omega-3s – particularly the kinds of fatty acids found in fish.”

RELATED: This is the Optimal Amount of Protein You May Need Every Day, According to Expert

Avocados

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Avocados are versatile and full of healthy fats. “The rich, creamy texture of this fruit comes in part from its high concentration of anti-inflammatory monounsaturated fat,” says the Arthritis Foundation. “Avocados are also rich in the carotenoid lutein. Unlike most fruits, avocados are a good source of vitamin E, a micronutrient with anti-inflammatory effects.”

Walnuts

Bowl,Of,Walnuts,And,Red,Apples,On,Wooden,Table.,HealthyShutterstock

Walnuts are a great example of an anti-inflammatory nut. “Walnuts are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid that is important for reducing inflammation,” says UC Davis Health. “In fact, it is the only nut significantly high in these omega-3 fatty acids. Their anti-inflammatory compounds may reduce the risk of heart disease.”

RELATED: The #1 Thing You Must Sacrifice to Lose Weight Successfully

Olive Oil

Bottle,Pouring,Virgin,Olive,Oil,In,A,Bowl,olivesShutterstock

Olive oil is a staple in the heart-healthy Mediterranean diet for good reason. “Extra virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. Olive oil's main anti-inflammatory effects are from antioxidants, one of which is oleocanthal. This antioxidant has been shown to work like ibuprofen, an anti-inflammatory drug.”

Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Garlic not only tastes delicious but has potent anti-inflammatory benefits. “As if it wasn't already super nutritious and low in calories, garlic also offers anti-inflammatory benefits,” says VCU Health. “Garlic contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines. If you have sore and inflamed joints or muscles, you can rub them with garlic oil.”

Cherries

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

Add cherries to your anti-inflammatory menu. Cherries have garnered the lion's share of the research among stone fruits,” says Harvard Health. “Some studies suggest that cherries can reduce pain and soreness after exercise as well as a reduced risk of gout attacks. The high levels of phenolic compounds in cherries, which have been linked to reduced inflammation, may be behind those benefits.”

RELATED: Here Is How to Get “Tank Top Arms” for Summer

Citrus

fresh orange fruits with leaves as background, top viewShutterstock

Citrus fruits are known for their anti-inflammatory nutrients. “Oranges, grapefruit, lemons, and limes are famously rich in vitamin C,” says Harvard Health. “They also contain fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals such as flavonoids and carotenoids. Though there is little human research on citrus, the nutrients found in citrus fruits have been associated with heart-protective effects.”

💪🔥Body Booster: An anti-inflammatory diet helps with weight loss as well as overall health!

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Nutrition & Diet

7 Anti-Inflammatory Foods Every Active Adult Should Eat

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Ferozan Mast
By Ferozan MastMay 07, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

A little bit of inflammation is good for you—but when prolonged, inflammation can harm healthy cells. “Chronic inflammation is thought to be at the root of a number of diseases. It is like a smoldering fire inside of your body,” registered dietitian and nutritionist Nancy Park tells Henry Ford Health. “The risk of heart disease, obesity, inflammatory bowel diseases, arthritis, Alzheimer’s, psoriasis, and more could be reduced with an anti-inflammatory diet, as the nutrients in these foods contain properties known to ease inflammation.” Here are seven foods known for their impressive anti-inflammatory benefits.

Salmon and Mackerel

Mackerel,Fish,Grill,foodShutterstock

Fatty fish such as salmon and mackerel are shown to lower inflammation. “Arthritis is – for the most part – a disease of inflammation," says the Arthritis Foundation. "One way to calm inflammation is with medicine your doctor prescribes. Among the most potent edible inflammation fighters are essential fatty acids called omega-3s – particularly the kinds of fatty acids found in fish.”

RELATED: This is the Optimal Amount of Protein You May Need Every Day, According to Expert

Avocados

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Avocados are versatile and full of healthy fats. “The rich, creamy texture of this fruit comes in part from its high concentration of anti-inflammatory monounsaturated fat,” says the Arthritis Foundation. “Avocados are also rich in the carotenoid lutein. Unlike most fruits, avocados are a good source of vitamin E, a micronutrient with anti-inflammatory effects.”

Walnuts

Bowl,Of,Walnuts,And,Red,Apples,On,Wooden,Table.,HealthyShutterstock

Walnuts are a great example of an anti-inflammatory nut. “Walnuts are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid that is important for reducing inflammation,” says UC Davis Health. “In fact, it is the only nut significantly high in these omega-3 fatty acids. Their anti-inflammatory compounds may reduce the risk of heart disease.”

RELATED: The #1 Thing You Must Sacrifice to Lose Weight Successfully

Olive Oil

Bottle,Pouring,Virgin,Olive,Oil,In,A,Bowl,olivesShutterstock

Olive oil is a staple in the heart-healthy Mediterranean diet for good reason. “Extra virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. Olive oil's main anti-inflammatory effects are from antioxidants, one of which is oleocanthal. This antioxidant has been shown to work like ibuprofen, an anti-inflammatory drug.”

Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Garlic not only tastes delicious but has potent anti-inflammatory benefits. “As if it wasn't already super nutritious and low in calories, garlic also offers anti-inflammatory benefits,” says VCU Health. “Garlic contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines. If you have sore and inflamed joints or muscles, you can rub them with garlic oil.”

Cherries

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

Add cherries to your anti-inflammatory menu. Cherries have garnered the lion's share of the research among stone fruits,” says Harvard Health. “Some studies suggest that cherries can reduce pain and soreness after exercise as well as a reduced risk of gout attacks. The high levels of phenolic compounds in cherries, which have been linked to reduced inflammation, may be behind those benefits.”

RELATED: Here Is How to Get “Tank Top Arms” for Summer

Citrus

fresh orange fruits with leaves as background, top viewShutterstock

Citrus fruits are known for their anti-inflammatory nutrients. “Oranges, grapefruit, lemons, and limes are famously rich in vitamin C,” says Harvard Health. “They also contain fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals such as flavonoids and carotenoids. Though there is little human research on citrus, the nutrients found in citrus fruits have been associated with heart-protective effects.”

💪🔥Body Booster: An anti-inflammatory diet helps with weight loss as well as overall health!

Nutrition & Diet

Beat Joint Pain in 2 Weeks With This Anti-Inflammatory Diet

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Leah Groth
By Leah GrothApr 20, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

If your fingers, toes, and other joints regularly experience pain and discomfort, you might be suffering from inflammation. Inflammation can be caused by a number of things, according to the National Institutes of Health. These include autoimmune diseases, such as rheumatoid arthritis, cardiovascular diseases, such as high blood pressure and heart disease, gastrointestinal disorders like inflammatory bowel disease, Crohn's disease, and ulcerative colitis, lung diseases, such as chronic obstructive pulmonary disease (COPD) and asthma, mental illnesses, such as depression, metabolic diseases, such as Type 2 diabetes, neurodegenerative diseases, such as Parkinson’s disease, and some cancers. And, in case you didn’t know, making some good dietary choices can help you beat joint pain, according to Amanda Sauceda, RD, founder of The Mindful Gut.

Sauceda Recommends Three Things

Raw,Salmon,Fillets,Pepper,Salt,Dill,Lemon,And,Rosemary,fishShutterstock

Sauceda recommends adding three things to your diet if you are suffering from inflammation. “Think spices, fiber, and omega-3's when choosing a diet to help you beat joint pain,” she says.

Spices Have Anti-Inflammatory Compounds

Variety of spices and herbs on kitchen table.Shutterstock

“Seasoning your food with a variety of spices is helpful because they are a source of anti-inflammatory compounds,” she says.

Turmeric Is Good for Rheumatoid Arthritis

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“For example, turmeric is thought to be a good spice to include and has been found to be helpful with rheumatoid arthritis,” she maintains.

Curcumin Also Has Anti-Inflammatory Properties

Turmeric powder and fresh turmeric on wooden background.Shutterstock

There is also scientific evidence that curcumin has anti-inflammatory properties, reducing symptoms in people with autoimmune disorders.

Fiber Is Also Beneficial

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Sauceda maintains that most people lack fiber, “and this nutrient supports not only healthy digestion but also a balanced microbiome.”

The Microbiome Is Connected to Joint Pain

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“The microbiome is being investigated for its role in a variety of health conditions, and joint pain, like with, is no exception,” she says, citing research.

Add Mashed Avocado on Your Toast

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“Try including one high fiber food into your diet daily to get into the habit,” she suggests. “It can be as simple as mashing avocado on your toast.”

And, Add Omega-3s

Vitamins And Food Supplements. Close Up Of Beautiful Woman Opened Mouth Holding Fish Oil Pill In White Teeth. Smiling Girl Holding Capsule With Omega-3 Between Teeth. Healthy Diet Nutrition ConceptShutterstock

“Omega-3's are one of the most supportive fats for our body and also one that many people don't eat enough of,” says Sauceda. Omega-3s are found in animal or plant-based sources and can have anti-inflammatory effects.

Fish Is a Great Source

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

“Fish tend to be the best source of omega-3s,” she says. “Fish oil contains omega-3 fatty acids, which are part of a healthy diet that is associated with lower levels of inflammation,” explains Harvard Health. “Your body can't manufacture omega-3 fatty acids—eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA)—so it's important to get them through your diet.”

Related: This Is Exactly How to Lose Body Fat This Year

So Are Plant Sources

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

“You can also choose sources like chia seeds, hemp hearts, or flax seeds,” says Sauceda. Harvard Health adds that ALA is found in plants and is available in vegetable oils, nuts, flaxseeds, and flaxseed oil.

💪🔥Body Booster: If you are experiencing inflammation, try adding fiber, omega-3 fatty acids, or spices into your diet.

Nutrition & Diet

7 Anti-Aging Foods to Add to Your Diet

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Ferozan Mast
By Ferozan MastApr 23, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The food we eat affects not only our insides, in terms of cellular aging, but the outside too—some foods and ingredients can make a huge impact on appearance. “Be sure to consider how diet could be affecting the signs of aging,” Subhas Gupta, MD, tells Loma Linda University Health. “It's clear that certain foods keep us healthier, and it's important to know what foods can help reduce the signs of aging and not only improve health but physical appearance as well.”

Here are seven foods that help protect your body and promote anti-aging, inside and out.

Avocados

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Studies show that eating avocados may positively impact skin appearance and elasticity. “The dietary quality of the foods you’re getting your fats from really matters," Dr. Zhaoping Li, chief of the division of clinical nutrition at UCLA, told UCLA Health. "Natural food, particularly in place of processed food, is what we want to be eating to prevent disease, to keep ourselves in good health, and that includes keeping our skin healthy.”

Dark Chocolate

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Dark chocolate contains flavanols shown to fight age-related cell damage and help improve blood flow. “Improved blood flow means protection from heart disease,” dietitian Devon Peart, MHSc, BASc, RD, tells the Cleveland Clinic. “It’s also good for cognition [understanding thought], because you’re having more blood flow to the brain.”

Blueberries

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Blueberries are teeming with anthocyanins, a natural antioxidant with potent anti-aging qualities. "Beyond their tangy sweetness, blueberries offer a wealth of health benefits," dietitian Anya Miller tells the Mayo Clinic. "Blueberries, in particular, have about 25 different anthocyanins, whereas other berries might just have two or three.”

RELATED: 7 Signs Your Body Needs More Magnesium

Oily Fish

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Oily fish such as salmon and sardines is one of the healthiest foods you can have thanks to the omega-3 acids.” Omega-3 fatty acids are a type of unsaturated fatty acid,” says the Mayo Clinic. “They may lower inflammation in the body. Inflammation in the body can hurt blood vessels. Blood vessel damage may lead to heart disease and stroke.”

Turmeric

Turmeric powder and fresh turmeric on wooden background.Shutterstock

Curcumin, the active compound in turmeric, has serious anti-aging properties. “Curcumin has many biological activities, not all of which are understood,” Mary-Eve Brown, R.D.N., C.S.O., L.D.N., tells Johns Hopkins Health. “Like other colorful plant-based foods, turmeric is rich in phytonutrients that may protect the body by neutralizing free radicals (pollution, sunlight) and shielding the cells from damage.”

Green Tea

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Green tea is full of anti-aging compounds such as polyphenols. “Polyphenols are the chemicals in the tea plant that protect it from disease and bacterial invasion,” M. Elizabeth Swenor, D.O., tells Henry Ford Health. “When we drink the tea, those chemicals work the same way in us, feeding the healthy bacteria in our gut and starving the unhealthy bacteria that’s associated with chronic diseases.”

RELATED: 7 Facial Exercises to Erase Wrinkles After 50

Citrus Fruits

fresh orange fruits with leaves as background, top viewShutterstock

Citrus fruits are rich in vitamin C, which helps lower inflammation and promote a more youthful appearance. “Vitamin C plays an important role in supporting the immune system and also acts as an antioxidant that might help protect your cells against the effects of free radicals and fight inflammation,” says registered dietitian Anna Nekrich for the University of Washington.

💪🔥Body Booster: An overall healthy lifestyle is the best anti-aging hack.

Nutrition & Diet

10 Functional Nutrition Strategies for Building Muscle and Losing Fat

Kat Best, nasm-cpt, ntp, bchn
By Kat Best, nasm-cpt, ntp, bchnJun 17, 2024
Kat Best, nasm-cpt, ntp, bchn
Board-Certified Holistic Nutritionist, Certified Personal Trainer, Owner at Kat Best Fitness & Nutrition LLC
Kat Best is a Co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a personal trainer and certified nutritionist, I have helped hundreds of individuals improve their quality of life through functional nutrition. From weight loss, building muscle, improving gut health and reducing stress/anxiety, I have seen the power that just a few nutritional changes can make on an individual's life.

“Functional nutrition” is about eating a diet that supplies your body with the best raw materials, aka nutrients, to work with to function at its best. It prioritizes eating a diet full of nutrient-dense unprocessed foods combined with healthy lifestyle habits to promote overall health and wellness.

Functional nutrition aims to target the root cause of underlying health issues instead of just the symptoms. Food intolerances, vitamin deficiencies, gut dysbiosis, blood sugar imbalance, and hormone imbalance are some common areas that functional nutrition will target and support through diet and lifestyle habits.

With all that in mind, here are 11 different strategies that can help transform your body.

1. Probiotics Can Improve Digestion

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Strategy: Eat 1 serving of a probiotic-rich food daily to support a balanced gut microbiota. Kefir, plain yogurt, fermented kimchi, sauerkraut, miso and kombucha are some great options.

Changes: Probiotics can improve digestion and allow the body to absorb nutrients better. Absorption is a key part of feeling good and noticeable changes can include increased energy levels, reduced bloating and gas, regular bowel movements and glowing skin.

Top 10 Superfoods Every Man Should Eat for the Best Body

2. Pairing Carbs With Proteins and/or Fats Leads to Steadier Energy Levels

Bowl of walnuts and red apples on wooden table. Healthy snacks.Shutterstock

Strategy: Avoid eating any carbohydrate “naked” and pair it with a protein, a fat or both. For example, instead of eating an apple, add an ounce of walnuts, a few turkey slices or some cottage cheese alongside it.

Changes: The act of pairing a carbohydrate with either a fat or a protein source will result in steadier energy levels throughout the day which has a huge impact on performance and quality of life. Including protein or fat with carbohydrates can also enhance satiety and help control appetite, which helps any weight loss or weight management goal.

Top 10 Superfoods Every Woman Should Eat for the Best Body

3. High Protein Meals Stimulate Muscle Protein Synthesis

chef cooking salmon steaks in the kitchenShutterstock

Strategy: Eat at least 30g of quality protein at every meal, about 3-4 hours apart. Quality protein sources include chicken, beef, fish, shellfish, egg, greek yogurt, protein powder and cottage cheese. Use your palm as a rough measure for 1 serving of meat or fish. Eat 1-2 servings per meal.⁠

Changes: Eating 30g of protein throughout the day will stimulate muscle protein synthesis (MPS), the process by which the body builds and repairs muscle tissue. This combined with resistance training will lead to an increase in lean muscle mass, faster recovery from exercise and enhanced performance.

4. Eat This Minimum of Fiber to Feel Fuller, Longer

Sliced avocado on a cutting boardShutterstock

Strategy: Eat a minimum of 25g fiber per day from soluble and insoluble sources like chia seeds, avocado, ground flaxseed, artichokes, berries and beans.

Changes: Fiber adds bulk to the stool which improves bowel regularity and reduces constipation, which are important for a healthy digestive system. Fiber also helps slow the absorption of sugar while increasing satiety and fullness, which ultimately help weight management. A higher fiber intake is an important part of a healthy diet, especially if weight loss is the goal.

5. Practice Mindful Eating to Prevent Bloating

Man eatsShutterstock

Strategy: Practice mindful eating by taking at least 20 minutes to eat an entire meal and chewing every bit of food until liquid (about 30 times) before swallowing. Chewing food thoroughly is the first step of the digestive process and as we chew, an enzyme called amylase is secreted to help break down carbohydrates.

Changes: Following this chewing method can help reduce acid reflux and bloating after eating. The mechanical breakdown of food during chewing helps to mix it with saliva, promoting better digestion which can reduce bloating, indigestion, GERD and even overeating.

This is the #1 Carb You Could Eat For Your Body

6. Drink Half Your Body Weight in Ounces of Water For Healthier Skin

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

Strategy: Drink half your body weight in ounces of water. For example, if you are 150 pounds, aim for 75 ounces per pay. If you exercise, add an additional 20 ounces of water. Pro tip: Start the day with 15-20 ounces of water before any food or coffee in the morning to jump start your intake for the day.

Changes: It only takes a 2% drop in body water to cause dehydration symptoms like headaches, irritability, fatigue, cramps, joint pain, constipation and heartburn. Staying adequately hydrated can lead to various positive physical changes from increased energy levels, better cognitive function to healthier skin and hair.

7. Increase Food Sources of Omega-3s for Anti-Inflammatory Properties

Mackerel,Fish,Grill,foodShutterstock

Strategy: Increase intake of food sources rich in omega-3 fatty acid. Great options include fatty fish such as salmon, mackerel, and sardines and plant-based options like flaxseeds, chia seeds, and walnuts. Consider taking omega-3 supplements if dietary needs are not being met.

Changes: Omega-3 fatty acids have a powerful anti-inflammatory effect on the body which impacts every bodily system. Increasing omega-3s can have a profound effect on pain management which correlates with increased performance and recovery from workouts. After eating more omega-3s, one may notice improved mood and better cognition as well.

I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

8. Reduce Processed Foods For Better Health

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Strategy: Reduce the intake of highly processed foods and aim to eat nutrient-dense whole foods around 80% of the time.

Changes: Highly processed foods contain added sugars, unhealthy fats, and numerous artificial additives, while lacking essential nutrients and high intake can lead to poor health and development of chronic disease. Eating more whole foods supplies the body with ample nutrients to prevent nutrient deficiencies, regulate blood sugar levels and increase overall vitality.

9. Increasing Antioxidants Will Improve Immune Function

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Strategy: Eat a variety of vegetables and fruits every day, aiming for 3 1-cup servings minimum. To help with variety, think about colors of the rainbow and try to get a mix of all colors on your plate. For example, iIf you notice a lot of your choices are the color green, look for some red or yellow to add in.

Changes: Eating a variety of vegetables and fruits is beneficial because they are rich in essential nutrients, fiber, antioxidants, and phytochemicals. Antioxidants help neutralize free radicals in the body, reducing oxidative stress and inflammation, and potentially lowering the risk of chronic disease. Eating more vegetables and fruits has an impact on immune function as well so an individual may experience less illness and better overall health with more diversity in their diet.

Related: I Got Rid of Stubborn Belly Fat With These 3 Exercises

10. Increasing Vitamin D and Sunshine Will Boost Mood

Back view of strong sporty girl showing muscles at the beach during sunset.Shutterstock

Strategy: Getting outside for at least 20 minutes is not a nutrition-specific strategy, but it is so crucial for optimal functioning and will enhance any functional nutrition strategy above. Sun exposure is ideal, but even some fresh air and a small walk is enough to feel the benefits.

Changes: Spending more time outside can increase Vitamin D levels which touches on every function of the body from energy levels, to metabolism to bone health. Connecting with nature is proven to boost mood, reduce anxiety, increase overall positivity and even improve attention span.

💪🔥Body Booster: Avoid eating any carbohydrate “naked” and pair it with a protein, a fat or both.

Kat Best is the co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition
Nutrition & Diet

5 Menopause-Soothing Foods for Quick Relief

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Kathleen Jordan, md, ncmp
By Kathleen Jordan, md, ncmpApr 28, 2024
Kathleen Jordan, md, ncmp
• Chief Medical Officer at Midi Health (2021-present) • Chief Medical Officer at Tia (national, integrated women's ...
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you going through menopause? If so, your metabolism might be suffering. Midlife is a time of many changes to our metabolism. Here are some of the foods I recommend for women in menopause, both for weight management and overall wellness.

Menopause Changes Your Body

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Menopause is associated with lipid changes, and blood sugar increases routinely. Some menopausal women are surprised when cholesterol levels come back high, saying, “I’ve never had a high cholesterol in my life before…” or surprised that “I haven’t changed anything, but all of a sudden I’m gaining weight. What’s wrong?” Nothing is “wrong,” but things have changed. The changes brought on by aging and compounded by the estrogen depletion in menopause have long been known to affect our metabolism. In menopause, we routinely see weight increase as well as cholesterol and blood sugar levels go up.

Adjusting Your Diet Is Key

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

As a result, it’s important to pay attention to our health and make choices that can help mitigate the effects of these changes. Adjusting our diet to optimize fiber and protein, minimize saturated fats, and avoid empty carbohydrates can all help.

Food 1: Fruits

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Fruits like oranges, strawberries and blueberries provide vitamin C which boosts immunity and heart health. They are also excellent sources of antioxidants to fight inflammation and cell damage.

Food 2: Phytoestrogens

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

Phytoestrogens, which are plant-based, estrogen-like compounds. These are in more than just soy–for example, they’re in garlic, celery, potatoes, wheat, sweet potatoes, flax seeds, and even coffee. Isoflavones can act like weak estrogen, depending on how much is in your diet, your genetics, and the stage of life you are in. When our estrogen levels are high in reproductive years, they can compete with estrogen for the same receptors and “weaken” estrogen effects, whereas, in menopause, they take on estrogen-like properties by binding to the estrogen receptors and can give relief to the symptoms of estrogen depletion. Soy foods like tofu, edamame, and soy milk contain phytoestrogens that mimic estrogen in the body. This can help reduce hot flashes and night sweats. Soy also contains protein and antioxidants, so it is an addition to a healthy diet.

Food 3: Leafy Greens

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Leafy greens like spinach and kale supply key nutrients like calcium, vitamin K, iron, and magnesium, which can also prevent bone loss and anemia.

RELATED: This Is Exactly How to Lose Body Fat This Year

Food 4: Fibers

Flax,Seeds, diet, food, FlaxseedsShutterstock

A high-fiber diet makes you feel full longer, helps you absorb food energy more slowly, and is associated with weight loss when done consistently. It's hard to find high-fiber food that isn't nutritious, as well, so increasing fiber will allow you to choose more fruits, vegetables, and whole grains. Getting the 25 to 30 grams of fiber recommended daily can be achieved with a great diet, but you can also augment it with a wide variety of fiber supplements. One easy way to add fiber is to sprinkle chia or flax seeds into smoothies or over oatmeal.

Food 5: Fatty Fish

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

Fatty fish like salmon and tuna are excellent sources of omega-3 fatty acids. Omega-3s can help manage mood swings and may help boost brain health during menopause.

RELATED: Don’t Believe This Major Weight Loss, Warns Sadie Rigby

Other Things That Can Help

Front view of senior woman hiker standing outdoors in nature at sunset.Shutterstock

Other things help, too, in addition to optimizing nutrition. In addition to optimizing nutrition, hormone supplementation, nonhormone prescriptions, and lifestyle adjustments such as exercise, sleep optimization and stress management all can help manage the changes in menopause.”

💪🔥Body Booster: Adding the proper nutrients to your diet can be a game-changer if you are going through menopause.

Kathleen Jordan, MD, NCMP, is a Chief Medical Officer for Midi Health.

Nutrition & Diet

She Lost 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

8 Best Costco Foods for Losing Weight Shoppers Just Discovered

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

Shutterstock

There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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