Strengthening Family Immunity: Anti-Inflammatory Nutrition for Women 40+ and Their Households

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Strengthening Family Immunity: Anti-Inflammatory Nutrition for Women 40+ and Their Households

Why Immunity Matters More as We Age

As women enter their 40s and beyond, immune function can naturally decline due to hormonal changes during perimenopause and menopause. Lena Bakovic, MS, RD, CNSC at VNutrition explains more about this shift, “an additional factor which may play a role includes a possible decline in the production of immune cells and overall responsiveness of the immune system, making it more difficult for the body to defend against infections.”

Everyday Nutrition Tweaks That Build Resilience

Lena shares that small, consistent food swaps can have a big impact on immune health:

• Choose whole grains over refined grains.
  
  
• Use olive or avocado oil instead of processed fats.
  
  
• Incorporate more fruits, vegetables, and lean proteins into meals.
  
  

These changes are easy to integrate into family routines and help reduce inflammation while boosting overall health.

Key Nutrients to Prioritize After 40

To help maintain strong immunity, women over 40 should focus on certain nutrients that can help in this strengthening process, like Vitamin D & Magnesium, Vitamin C & Zinc, Probiotics, Omega-2 Fatty Acids and Fiber. “These nutrients can become especially important for females after the age of 40 for the following reasons: bone health (Vitamin D and Magnesium), strengthening of immune function (Vitamin C, Zinc, and Probiotics), reduction of inflammation and chronic disease risk (Omega-3 Fatty Acids), support of cardiovascular health and function (Fiber)” Lena explains.

Smart Meal Planning for Busy Women

Bakovic shared practical ways to add immune-boosting nutrients:

• For dietary Vitamin D, include fatty fish such as salmon, mackerel, or sardines twice a week or include Vitamin D-fortified foods such as whole grain cereals, low-fat milk, or plant-based milks.
  
  
• To increase intake of Vitamin C, women can include colorful fruits and veggies such as oranges, strawberries, bell peppers, kale, and broccoli to meals.
  
  
•  With Zinc, lean meats, poultry, beans, lentils, nuts, seeds, and whole grains would be examples of dietary sources to incorporate.
  
  
• Magnesium is also a good source of nutrients, and some foods contain it, such as spinach, nuts, seeds, whole grains, and avocados.
  
  
• Examples of foods containing Omega-3 Fatty Acids include fatty fish such as salmon, flaxseeds, chia seeds, or nuts such as walnuts.
  
  
• Another good source of nutrients is fiber, here are some food examples: grains like oats, brown rice, whole wheat breads, fruits, vegetables, nuts, and seeds.
  
  
• Probiotic-containing food examples include yogurt, kefir, sauerkraut, kimchi, and kombucha.
  
  

Hydration & Herbal Support

Stay hydrated with water, herbal teas like chamomile or peppermint, and fruit-infused water. “For herbal support: options such as adaptogenic herbs like ashwagandha or holy basil have been studied for their roles in stress management; however the research here is currently not conclusive and rather limited. Teas made from chamomile or valerian root have also been studied for their roles in helping to promote relaxation and sleep with also limited research supporting use” said Lena.

Seasonal Strategies for Immune Resilience

During colder months, focus on:

• Colorful fruits and vegetables rich in Vitamin C and antioxidants.
  
  
• Lean protein from poultry, beans, and lentils.
  
  
• Healthy fats from nuts, seeds, and fatty fish.
  
  
• Probiotic-rich foods to support gut health.

The inclusion of food-sourced probiotics such as yogurt, kefir, and fermented veggies play an important role in optimizing gut health, and it is currently understood that it also correlates closely with immune function, explains Bakovic.

Supplements: What Works and What to Avoid

While vitamins are essential for immune health, taking them in excess amounts via dietary supplement, can potentially produce dangerous vitamin toxicity. Lena explained that it is better  to obtain vitamins from a diet-based approach which is balanced and nutrient-rich. The vitamin supplements are at times very much necessary, however their use should always first be discussed with a qualified healthcare professional such as a physician or RDN.

Timing Your Immune Routine

There is no right time to start a diet-influenced immune function optimization, but it is recommended that such dietary patterns are included over the entirety of the year. “Setting up an immune-boosting dietary routine before the cold/flu season may include consuming a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats, which may be of benefit to immune function while supplying the immune-boosting nutrients discussed above. During the cold/flu season, maintaining this dietary pattern is most certainly also recommended.” said Lena.

Lifestyle Habits That Support Immunity

Bakovic shared some examples of health habits that can support immunity:

• Regular physical activity.
  
  
• Quality sleep.
  
  
• Stress management.
  
  
• Adequate hydration.
  
  
• Limited alcohol intake.
  
  

Expert Insights: Quick Tips for Women 40+

Some insights from experts can help you maintain a healthy lifestyle even in the hustle and bustle of everyday life, especially for mothers and women over 40 who need to take care of their households.

Jordan Hill, MCD, RD, CSSD at Live it Up gave some tips on what can be done to maintain a healthier routine. As a favorite anti-inflammatory meal she said: “Salmon with a greek-inspired salad with olives, chickpeas, cucumbers, bell pepper, and an olive-oil based dressing. This is a meal that can be prepared in as little as 15 minutes and provides antioxidants and omega-3 fatty acids, nutrients known to be anti-inflammatory powerhouses.”

Women need to pay attention to the signs of low immunity, “Getting sick more than in the past, having longer recovery times, feeling fatigue and brain fog, and having digestive issues are all signs that may indicate a suppressed immune system” Jordan explains.

For women living in urban areas it is important to know some immune health tips. Jordan explained that it’s a good option to prioritize getting natural light and spending time outside to help regulate circadian rhythms and manage stress. A varied and balanced diet with fruits and vegetables is good to increase antioxidant intake. Last, but not least, building a strong sense of community can positively impact mental and physical well-being.

In Conclusion

Taking care of health and well-being will always be important, regardless of age. But it is clear that over the years the body changes significantly and no longer responds in the same way as when we were young. That is why taking care of your diet and supplementation when you are 40 or older is very important, as it allows you to live longer and with more energy.

It was shown in this article that having a healthy life can be simple and possible. Focus on nutrition and supplementation, accompanied by a qualified professional, as well as physical exercise. Taking care of your body certainly helps prevent discomfort and strengthens the immune system, and a strengthened immune system prepares you for a routine of errands and family care.

References:

PMC. (2023). “Probiotics Mechanism of Action on Immune Cells and Beneficial Effects on Human Health” https://pmc.ncbi.nlm.nih.gov/articles/PMC9818925/

MDPI. (2020). “Nutrition and the Immune System: A Complicated Tango” https://www.mdpi.com/2072-6643/12/3/818

Mount Carmel Health. (2025). “Natural Immunity Boosters to Help You Through Winter and Beyond” https://www.mountcarmelhealth.com/newsroom/blog-articles/natural-immunity-boosters-help-you-through-winter-and-beyond

CDC. (2023). “Healthy Habits: Enhancing Immunity” https://www.cdc.gov/healthy-weight-growth/about/enhancing-immunity.html

NIH. (2023). “Dietary Supplements: What You Need to Know” https://ods.od.nih.gov/factsheets/WYNTK-Consumer/

Medline Plus Medical Encyclopedia. (2024). “Aging changes in immunity” https://medlineplus.gov/ency/article/004008.htm

Mayo Clinic. (2022). “Primary immunodeficiency” https://www.mayoclinic.org/diseases-conditions/primary-immunodeficiency/symptoms-causes/syc-20376905

PMC. (2022). “The relationship between nutrition and the immune system” https://pmc.ncbi.nlm.nih.gov/articles/PMC9772031/