Joints, Menopause, & Inflammation: The Nutrition Strategy Part 1 - Omegas & Herbs

In my last post, I outlined how declining estrogen...

• impacts your joints

• influences inflammation

• plays a role in collagen

• effects overall musculoskeletal health

Specifically, estrogen has anti-inflammatory effects; as levels drop, inflammatory signaling increases, leading to more joint sensitivity, stiffness, and pain.

Read the article here to answer the question, “Why do my joints hurt in menopause?”

Although we can’t stop hormonal shifts, we can absolutely support how our body responds to them, starting with nutrition. Let’s talk about what you can actually do.

Food Is Information

What you eat doesn’t just provide calories; it sends signals to your body. These daily inputs can either calm or amplify joint pain over time.

Food influences:

• inflammation

• tissue repair

• pain signaling

• muscle building and preservation

  
  

Menopause, Inflammation, & Pain Pathways 

The COX-2 (cyclooxygenase-2) pathway is one of the body’s primary mechanisms for producing inflammation and pain signals. When tissues are stressed or injured, COX-2 is upregulated and converts fatty acids, particularly arachidonic acid (an omega-6 fatty acid), into prostaglandins, which promote inflammation, swelling, and pain (Ricciotti & FitzGerald, 2011). This inflammation can happen all the time, but it also happens in menopause.

This pathway is essential for healing in the short term, but when it becomes chronically activated, as can occur with hormonal changes, ongoing stress, or dietary imbalance, it can contribute to persistent low-grade inflammation and joint discomfort.

Our bodies make pain signals from the fats we eat. 

There are 2 main fatty acids we eat: 

• Omega-6 → tend to drive pro-inflammatory prostaglandins

• Omega-3 → help to produce anti-inflammatory prostaglandins

  
  

Inflammatory Oils

Common pro-inflammatory omega-6 oils are corn, soybean, sunflower, safflower, cottonseed, grapeseed, rice bran, or “vegetable oils”. These oils tend to come in the form of fried food, packaged snacks (chips, crackers), processed dressing and sauce, and conventional grain-fed meats. 

Whole-food fat sources like nuts and seeds (walnuts, almonds, pumpkin seeds, etc.) contain a mix of fats and beneficial compounds like fiber and polyphenols. While they do contain omega-6 fats, they don’t have the same inflammatory effect as refined industrial seed oils like those listed above. 

A study by DiNicolantonio, 2021 states that “Up until about 100 years ago, the omega-6/3 ratio has been around 4:1 or less. However, the typical Western diet now provides an omega-6/3 ratio of approximately 20:1 in favor of omega-6. This predisposes to supraphysiologic inflammatory responses and perpetuates chronic low-grade inflammation. The overconsumption of linoleic acid, mainly from industrial omega-6 seed oils, and the lack of long-chain omega-3s in the diet create a pro-inflammatory, pro-allergic, pro-thrombotic state.

Reducing the omega-6/3 ratio, particularly through reductions in the intake of refined omega-6 seed oil, and increasing the intake of marine omega-3s, either through dietary means or supplementation, may be an effective strategy for reducing inflammation, allergies, and autoimmune reactions”. 

A more supportive omega-6 to omega-3 ratio is estimated to be around 2:1 to 4:1, while the typical Western diet is closer to 10:1–20:1. 

Supporting a Better Fat Balance to Lower Inflammation in Menopause

One of the simplest ways to support joint health nutritionally is to increase omega-3 fatty acid intake. 

Foods I love for this: 

• SMASH fish - sardines, mackerel, anchovies, salmon, herring 

• plant - sources - chia, flax, hemp, walnuts, sunflower seeds, pumpkin seeds, pecans, pistachios, almonds, pine nuts, brazil nuts 

Build these foods into your meals to eat more Omega-3 fatty acids for arthritis and menopausal joint pain.  Eating a diet rich in omega-3s helps shift the body toward a more anti-inflammatory state, supporting joint comfort and recovery over time.

Please note, you can take fish oil supplements for joint pain, but please do book a session with us (or your own health professional) to discuss.  Quality matters, dose matters, and there are some drug interactions.  

Herbs Help, Too 

Beyond fats, certain herbs act as targeted anti-inflammatory compounds. These aren’t magic, but when used consistently, they can support the same pathways involved in pain and inflammation. 

A study I found reported that “the spices cinnamon, clove and nutmeg (uncooked, cooked and digested) significantly inhibited the pro-inflammatory enzyme cyclo-oxygenase-2 (COX-2). The study also reported via correlation analysis that the anti-COX-2 activity was only partially associated with the antioxidant capacities and polyphenolic content of these spices” (Opara & Chohan, 2014). This suggests that herbs may reduce inflammation through multiple mechanisms, not just their antioxidant content.

A few favorite herbs: 

• Turmeric - Curcumin, the primary active compound, has been shown to inhibit inflammatory pathways including NF-κB and COX-2 (Opara EI, 2014). 

• Ginger - bioactive compounds have an analgesic and anti-inflammatory effect by inhibiting COX2 and LOX pathways, therefore preventing arachidonic acid metabolism (Ballester P, 2022). 

• Cinnamon - cinnamaldehyde is the major constituent of cinnamon, and the essential oil responsible for its aroma and flavor has been shown to inhibit COX-2 activity (Opara EI, 2014). 

What I Actually Eat to Reduce Inflammation 

Nutrition won’t replace estrogen, but it helps your body adapt to its decline. Just like movement, these small daily inputs shape how your joints feel over time. Anti-inflammatory eating is not about a perfect diet, just about consistency. 

For joint health, I focus on a few foundational elements:

• Anti-inflammatory foods → SMASH fish and plant-based omega sources 

• Culinary Herbs for Inflammation  → turmeric, ginger, garlic, cinnamon

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Three of my go-to meals that combine these concepts:

Meal 1: 1 can of sardines + homemade salsa verde + homemade seed bread + arugula salad 

Meal 2: Smoothie - 1 cup plain Greek yogurt + 2 cups berries + 1 tbsp chia seeds + 1 tbsp hemp hearts + cinnamon + 1tsp turmeric + 1thumb size piece of fresh ginger + water

Meal 3: 2 eggs + 2 oz smoked salmon + 2 cups arugula + ½ cup sweet potato + 1 cup berries

What You Can Start Tomorrow! 

• Eat fatty fish 2–3x/week

• Add chia, flax, or hemp daily - smoothies, yogurt, oatmeal 

• Reduce intake of processed seed oils

• Cook more meals at home

Feeling stuck or overwhelmed? Let’s chat! Book a free 20-minute call and we’ll figure out what really works for you

Want a personalized plan that actually fits your life? Schedule a call — we’ll make it simple and doable. Your health, your rules — if you’re ready to feel better, let’s make a plan together. Grab a free call today!

References 

Ballester P, Cerdá B, Arcusa R, Marhuenda J, Yamedjeu K, Zafrilla P. Effect of Ginger on Inflammatory Diseases. Molecules. 2022 Oct 25;27(21):7223. doi: 10.3390/molecules27217223. PMID: 36364048; PMCID: PMC9654013.

Bodur M, Yilmaz B, Ağagündüz D, Ozogul Y. Immunomodulatory Effects of Omega-3 Fatty Acids: Mechanistic Insights and Health Implications. Mol Nutr Food Res. 2025 May;69(10):e202400752. doi: 10.1002/mnfr.202400752. Epub 2025 Mar 30. PMID: 40159804; PMCID: PMC12087734.

DiNicolantonio JJ, O'Keefe J. The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing the Risk of Autoimmune Diseases, Asthma, and Allergies. Mo Med. 2021 Sep-Oct;118(5):453-459. PMID: 34658440; PMCID: PMC8504498.

Opara EI, Chohan M. Culinary herbs and spices: their bioactive properties, the contribution of polyphenols and the challenges in deducing their true health benefits. Int J Mol Sci. 2014 Oct 22;15(10):19183-202. doi: 10.3390/ijms151019183. PMID: 25340982; PMCID: PMC4227268.

Ricciotti, E., & FitzGerald, G. A. (2011). Prostaglandins and inflammation. Arteriosclerosis, Thrombosis, and Vascular Biology, 31(5), 986–1000. https://doi.org/10.1161/ATVBAHA.110.207449