top of page

Anti-Inflammatory Diet for your Golden Years: Reducing Inflammation and Symptoms

Updated: Jan 19

Reviewed by Ketki Vinayachandra - Founder of AskKetki and trained Naturopath, Nutritionist and Herbalist from Australia with Nature Care College in Sydney.

Irritating and uncomfortable. Feeling under the weather. These are the textbook symptoms of menopause. Hot flashes, mood swings, joint pain – these symptoms can take a toll on one's physical and emotional well-being.

But what if there was a way to reduce the intensity of these symptoms and promote a smoother menopausal journey?

Research suggests that inflammation plays a significant role in exacerbating menopausal symptoms. However, one does not have to suffer throughout the period of menopause.

Read on to find out...

how making thoughtful choices about the food we consume can help reduce inflammation levels in the body and alleviate the severity of menopausal symptoms.

Understanding Menopause and Inflammation

Menopause is a natural transition in a woman's life, but it often comes with a range of uncomfortable symptoms, such as hot flashes, mood swings, and joint pain. Research suggests that inflammation plays a significant role in exacerbating these symptoms.

Many underrate the importance of an anti-inflammatory diet during menopause. Such a diet can help reduce inflammation levels and alleviate the severity of menopausal symptoms.

Best part is, they are not hard to adopt!

Key Principles of an Anti-Inflammatory Diet

An anti-inflammatory diet focuses on consuming whole, nutrient-dense foods that have been shown to reduce inflammation in the body. It emphasizes the intake of fruits, vegetables, whole grains, lean proteins, and healthy fats, while minimizing the consumption of processed foods, refined sugars, and saturated fats.

This dietary approach promotes the intake of anti-inflammatory compounds like antioxidants, omega-3 fatty acids, and phytochemicals, which can help alleviate menopausal symptoms and improve overall well-being.

Potential Benefits of an Anti-Inflammatory Diet for Menopause

Following an anti-inflammatory diet can have many benefits for women going through menopause. Naturally, it provides relief from the uncomfortable symptoms of hot flashes and night sweats.

On top of that, an anti-inflammatory diet can support hormonal balance by stabilizing blood sugar levels and reducing insulin resistance.

Finally, this dietary approach has been associated with improved bone health, reduced joint pain, and enhanced mood, all of which can positively impact women's quality of life during the menopausal transition.

Here is a diet plan just for you!


  • Tropical Green Smoothie: Spinach, kale, banana, ginger, chia seeds, and a splash of coconut water.

  • Whole Grain Oats: Topped with fresh tropical fruits like mango, rambutan, and a sprinkle of turmeric.

  • Herbal Tea: Opt for pandan or lemongrass tea, both known for their soothing properties.

Mid-Morning Snack

  • Nuts and Seeds: A handful of cashews or almonds, which are commonly consumed in Singapore.

  • Fresh Fruit: Slices of starfruit or guava, both known for their anti-inflammatory properties.


  • Grilled Fish: Opt for local favorites like pomfret or grouper, seasoned with herbs and olive oil.

  • Brown Rice Salad: Mixed with colorful veggies, olive oil, lime juice, and topped with sesame seeds.

  • Soup: A bowl of clear vegetable soup or herbal broth.

Afternoon Snack

  • Turmeric Latte: A blend of turmeric, black pepper, soy milk, and a touch of gula melaka (palm sugar).

  • Steamed Edamame: Or opt for steamed kacang botol (winged beans) with a sprinkle of salt.


  • Stir-Fried Veggies: Using olive or coconut oil, with tofu or tempeh for protein. Add local veggies like kangkong or lady's finger.

  • Hainanese Brown Rice: A healthier twist to the classic Singaporean dish.

  • Leafy Greens: Sambal kangkong or steamed choy sum with garlic.

Dessert (optional)

  • Dark Chocolate: Opt for 70% cocoa or higher.

  • Chilled Cheng Tng: A traditional dessert soup known for its cooling properties, but with reduced sugar.


  • Water: Aim for at least 8 glasses a day.

  • Herbal Teas: Such as chrysanthemum or barley tea.

Psst... Tips for Success

  • Limit Processed Foods: Especially those high in MSG and unhealthy fats.

  • Incorporate Fermented Foods: Like tau kwa or pickled vegetables.

  • Use Local Herbs and Spices: Lemongrass, galangal, and turmeric are all known for their anti-inflammatory properties.

  • Stay Hydrated: Drink plenty of water, and occasionally indulge in fresh coconut water.

  • Limit Alcohol: If consumed, opt for lighter options like rice wine.

Maintaining lean muscle mass

Sarcopenia, or the progressive loss of lean muscle mass, is common as we age. In fact, we start to lose 3–8% loss of lean muscle mass when we are in our 30s.

Once we hit menopause, this percentage becomes significant because the loss of lean muscle mass increases the risk of fractures and falls.

Nonetheless, eating 25–30 grams of protein at each meal may protect against this loss of lean muscle mass. Besides exercising and strength training, it is very important to have right diet. Also, some herbs can also help with menopause symptoms. For example, sage is known to help with hot flushes.

Seek help from your trusted naturopath or nutritionist to guide you through this phase, it can be a beautiful transition phase and you do not have to suffer!

And remember, everyone's body is different. It is essential to listen to your body and adjust based on how you feel. If certain foods cause discomfort or exacerbate symptoms, it's best to avoid them. On the other hand, if you find particular foods that make you feel great, try to incorporate them more often.

Every small step towards a healthier diet can make a significant difference in mitigating the bad effects of menopause. Through the power of nutrition, we can make informed choices on what to include in our diet and navigate menopause with grace and vitality.

Here's to a vibrant and fulfilling life during and beyond menopause!


Important Notes:

This article is meant purely for informational purposes and should not be relied upon as medical advice. Always consult a medical professional for specific advice on your health. This article has not been reviewed by any medical professionals or legal bodies. This diet plan is meant purely for informational purposes and should not be relied upon as medical advice. Always consult a medical professional for specific advice on your health.


Rated 0 out of 5 stars.
No ratings yet

Add a rating
bottom of page