Nutrition in Menopause: Take Control, Feel Powerful, Thrive

Our body is different, which means what works for you only works for you. 

Everywhere you look, there’s advice, trending diets, “miracle” supplements, conflicting messages about carbs, fats, and everything in between. It’s overwhelming, and it can make healthy choices feel impossible. Here’s the truth: consistency always wins over chaos. A balanced, nutrient-rich approach is the foundation for lasting health.

The best place to start is with what you can control, what goes on your plate, the portions you serve yourself, and the quality of the foods you choose. Small, sustainable changes, like adding more vegetables, prioritizing protein, or staying hydrated, will always outlast dramatic, short-term fixes. Over time, these simple, intentional habits create real, lasting results.

Carbs are not your foes, balancing it helps a lot!

Carbohydrates are the body’s main energy source, crucial for cellular metabolism, cognitive function, and sustaining physical performance. The type and quality of carbohydrates you consume significantly affect blood sugar regulation, hormonal balance, and overall metabolic health.

Complex Carbohydrates – slowly digested, providing sustained energy and essential nutrients:

• Oats, brown rice, sweet potatoes

• Wholegrain bread, wholewheat pasta
  These carbohydrates release glucose gradually, supporting stable blood sugar, insulin sensitivity, and providing fiber, iron, calcium, and folate.

Simple Carbohydrates – rapidly digested, causing quick spikes in blood glucose:

• Sugary drinks, pastries, syrups
  These should be consumed occasionally, as frequent intake may contribute to energy crashes, insulin spikes, and metabolic imbalance.

Prioritizing high-quality, complex carbohydrates supports sustained energy, mental clarity, mood stability, and long-term metabolic and cardiovascular health.

Prevent colon cancer and improve health with fiber.

Fiber is more than just a digestive aid, it’s a cornerstone for metabolic health, cardiovascular protection, and hormonal balance. Consuming sufficient fiber helps regulate appetite, stabilize blood sugar, lower cholesterol, and even reduce the risk of colorectal cancer.

Aim for around 30g daily from high-quality sources:

• Whole grains: oats, brown rice, wholegrain pasta

• Fruits and vegetables: at least 5 colorful servings daily, ideally with skins on

• Legumes and plant-based proteins: beans, lentils, pulses, nuts, and seeds

• Minimally processed foods: preserve natural fiber and nutrients

Incorporating fiber-rich foods consistently supports gut microbiota health, enhances nutrient absorption, and helps maintain energy and hormonal balance throughout the day.

Protein is your hormone-resistant nutrient.

As we age, muscle mass naturally declines, and menopause accelerates this process. Adequate protein intake is essential for maintaining lean muscle, supporting bone density, and preserving a healthy metabolism. It’s not just about appearance; protein is your body’s armor against fatigue, weight gain, and injury.

Daily protein sources to prioritize:

• Animal proteins: eggs, poultry, lean red meat, fish

• Plant-based proteins: beans, lentils, tofu, nuts

• Omega-3-rich foods: salmon, mackerel, chia seeds, flaxseeds, walnuts

Simple serving strategy:

• 2 servings of fish per week (at least 1 oily)

• 2 servings of red meat

• 1 serving of poultry

• 1 serving of eggs

• 1 serving of plant-based proteins

Pro tip: Pair protein intake with strength training 2–3 times per week. Building and maintaining muscle is critical for metabolic health, functional strength, and overall vitality, especially during menopause.

Quality matters when it comes to fats and heart health.

Menopause naturally increases cardiovascular risk, but your diet can significantly influence your heart health. Prioritizing nutrient-rich foods and healthy fats helps protect blood vessels, reduce inflammation, and support long-term cardiovascular function.

Key nutrition strategies:

• Unsaturated fats: olive oil, rapeseed oil, avocados, nuts

• Omega-3 fatty acids: oily fish like salmon or plant-based sources such as chia and flaxseeds

• Limit saturated fats: butter, fatty meats, pastries

• Keep sodium low: aim for less than 6g/day to maintain healthy blood pressure

• Antioxidant-rich produce: rainbow-colored fruits and vegetables to combat oxidative stress and inflammation

Making these choices consistently supports heart health, improves vascular function, and helps manage the metabolic shifts associated with menopause.

Aging and bones work well together if you’ll take care of your bones. 

Bone loss accelerates during perimenopause, increasing the risk of fractures and osteoporosis. The good news? Your diet and lifestyle choices can make a significant difference in protecting your skeletal health.

Nutrition and lifestyle strategies:

• Calcium: 700–1200 mg/day from dairy, tinned fish with bones, leafy greens, or fortified plant-based milks

• Vitamin D: 10 mcg/day, especially during months with limited sun exposure, to support calcium absorption

• Protein and weight-bearing exercise: Strengthen bones, maintain lean muscle, and reduce fracture risk

Your bones are the silent scaffolding of your body, nurturing them now ensures strength, mobility, and resilience for years to come.

Since the gut is your second brain, listen to it.

Digestive changes, such as bloating, constipation, and IBS flare-ups, are common during perimenopause and menopause due to hormonal shifts, slower gut motility, and changes in the microbiome. Supporting your gut can improve digestion, nutrient absorption, and overall well-being.

Strategies to nurture your gut:

• Track your intake: Keep a food and symptom diary to identify triggers and patterns

• Fiber and fermented foods: Include whole grains, fruits, vegetables, yogurt, kefir, kimchi, or sauerkraut to support healthy digestion and a balanced microbiome

• Hydration: Drink water consistently to aid digestion and prevent constipation

• Avoid overly restrictive diets: Restrictive eating can disrupt gut health, seek professional guidance if needed

Understanding your gut empowers you to make informed choices. Awareness creates control, helping you reduce discomfort and optimize digestive health during this stage of life.

Do you know that you can get phytoestrogen from Soya?

Soya contains plant-based compounds called phytoestrogens, which can weakly mimic the effects of estrogen in the body. For some women, incorporating soya into the diet may help reduce the intensity and frequency of hot flashes and support overall hormonal balance.

Practical guidance:

• Daily target: 2 servings, such as 250 ml soya milk, 100 g tofu, or 100 g edamame, for at least 2–3 months

• Track symptoms: Each body responds differently, so monitor how you feel and adjust intake accordingly

• Realistic expectations: Soya is not a cure, but a gentle, natural option worth experimenting with under professional guidance

Incorporating phytoestrogens can be part of a holistic approach to managing menopausal symptoms, supporting your body gently while you explore what works best for you.