Inflammation Gone! My Go-To Anti-Inflammatory Meal for a Happier Menopause

By Laura Smith, MS, RDN

Achy joints when you wake up? Unexplained puffiness or bloating? A general feeling of being run-down?

If you’re nodding along, you might be dealing with inflammation. During menopause, hormonal shifts can put our bodies into a pro-inflammatory state, which can worsen everything from joint pain to mood swings and fatigue.

In my practice, I’ve seen firsthand how powerful food can be in turning down the dial on inflammation. 

While a single meal isn’t a magic cure, making consistently anti-inflammatory choices can lead to profound changes. 

When my clients feel overwhelmed and ask where to start, I often give them a simple, delicious template: The Anti-Inflammatory Power Bowl.

Think of this less as a strict recipe and more as a blueprint for a perfect, inflammation-fighting meal. Here’s what goes into it and why it works so well.

The Meal: The Salmon & Turmeric Glow Bowl

This bowl is designed to be a symphony of anti-inflammatory ingredients working together. It’s colorful, satisfying, and incredibly nourishing.

Here are the core components:

• The Base: A scoop of quinoa.

• The Protein: A 4-ounce fillet of roasted salmon.

• The Veggies: A generous portion of roasted broccoli and a big handful of fresh spinach.

• The Healthy Fat: Half an avocado, sliced.

• The Power Drizzle: A creamy turmeric-tahini dressing.

Why This Meal is Your Anti-Inflammatory Secret Weapon

Let’s break down why this specific combination is so effective.

1. Roasted Salmon (The Omega-3 Powerhouse):

• Salmon is rich in the omega-3 fatty acids EPA and DHA, which are arguably the most potent anti-inflammatory nutrients you can eat.

• They work by directly reducing the production of inflammatory compounds in your body.

• Consistent intake has been shown to lower inflammatory markers like C-reactive protein (Journal of the American College of Cardiology, 2018).

1. Roasted Broccoli (The Cruciferous Crusader):

• Broccoli contains a powerful compound called sulforaphane, which activates antioxidant pathways in your body and fights inflammation at a cellular level.

• Roasting it brings out a delicious sweetness while retaining its potent benefits (Journal of Nutritional Biochemistry, 2017).

1. Spinach (The Antioxidant Base):

• Tucked under the warm ingredients, the spinach wilts slightly, making it easy to eat a large portion.

• It’s loaded with antioxidants like lutein and zeaxanthin, which help neutralize the free radicals that can drive inflammation.

1. Turmeric (The Golden Spice):

• The star of the dressing, turmeric, contains curcumin. This compound is a well-researched, powerful anti-inflammatory that works by blocking the activation of inflammatory pathways.

• Remember to always pair it with black pepper, which dramatically increases its absorption (Foods, 2017).

1. Avocado & Tahini (The Healthy Fats):

• Both avocado and tahini (from sesame seeds) provide healthy monounsaturated fats and antioxidants that further help to cool inflammation in the body, all while making the meal satisfying and delicious.

How to Build Your Bowl: A Simple Guide

1. Cook the Quinoa: Cook ½ cup of dry quinoa according to package directions. This will be enough for a couple of meals.

2. Roast the Salmon & Broccoli: On a baking sheet, place a 4-oz salmon fillet and 1-2 cups of broccoli florets. Drizzle with olive oil, salt, and pepper. Roast at 400°F (200°C) for 12-15 minutes, until the salmon is cooked through and the broccoli is tender and slightly crispy.

3. Whip up the Dressing: While things are roasting, make the dressing. In a small bowl, whisk together:

• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tsp turmeric powder
• A pinch of black pepper
• 2-3 tbsp warm water (to thin to your desired consistency)
• A pinch of salt

1. Assemble Your Bowl: Place a large handful of fresh spinach in the bottom of a bowl. Top with a scoop of cooked quinoa, the roasted salmon, and broccoli. Add the sliced avocado and drizzle generously with the turmeric-tahini dressing.

This one meal provides a powerful dose of everything your body needs to fight back against inflammation.

Making it a regular part of your routine is a simple, delicious act of self-care that can help you feel more vibrant, less achy, and more in control during the menopausal transition.

References

1. Journal of the American College of Cardiology. (2018). Omega-3 Fatty Acids and Cardiovascular Disease: New Recommendations From the American Heart Association.

2. Journal of Nutritional Biochemistry. (2017). Sulforaphane-rich broccoli sprout extract attenuates nasal allergic response.

3. Foods. (2017). Curcumin: A Review of Its Effects on Human Health.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.