Eating Well During Menopause

Menopause marks a significant shift in your body's hormonal landscape. Oestrogen levels drop, metabolism changes, and the risk of certain conditions increases. While diet alone can't eliminate menopausal symptoms, the right nutritional approach can help manage them and protect your long-term health.

The perimenopause transition typically begins in your mid-40s and can last several years before periods stop entirely. During this time, making strategic dietary changes can ease the transition and set you up for healthy decades ahead.

Why Nutrition Matters More Now

The decline in oestrogen affects multiple body systems:

• Bone density decreases - Oestrogen helps maintain bone mass; without it, osteoporosis risk rises sharply
• Metabolism slows - Muscle mass tends to decrease, reducing calorie needs
• Fat distribution changes - More fat tends to accumulate around the abdomen
• Cardiovascular risk increases - Oestrogen had protective effects on heart health
• Sleep quality often worsens - Which affects appetite hormones and cravings

Good nutrition won't reverse these changes, but it can significantly influence how much they affect your quality of life and long-term health.

Priority Nutrients During Menopause

Foods That May Help With Symptoms

Research suggests certain foods may help manage specific menopausal symptoms:

The Phytoestrogen Question

Phytoestrogens are plant compounds that weakly mimic oestrogen in the body. Soy is the most studied source. The research is genuinely mixed:

• Some studies show modest reduction in hot flash frequency
• Benefits may take 4-12 weeks to appear
• Traditional soy foods (tofu, tempeh, edamame) are preferable to supplements
• Effects vary significantly between individuals

There's no harm in including moderate amounts of soy foods - they're nutritious regardless of any hormonal effects. But don't expect dramatic results.

Managing Weight During Menopause

Weight gain during menopause is common but not inevitable. The key factors:

• Accept that calorie needs decrease - You may need 200-300 fewer calories than before
• Prioritise protein - Helps preserve muscle, keeps you fuller longer
• Maintain or increase physical activity - Especially strength training for muscle mass
• Watch portion sizes - Eating the same amounts as before may lead to gradual weight gain
• Limit alcohol - Empty calories plus it disrupts sleep and can trigger hot flashes

Heart Health Becomes Critical

Before menopause, oestrogen offers some cardiovascular protection. After, women's heart disease risk gradually rises to match men's. Diet can help:

• Reduce saturated fat - Choose olive oil over butter, limit fatty meats and full-fat dairy
• Increase fibre - Soluble fibre (oats, beans, fruit) helps lower cholesterol
• Eat oily fish regularly - Omega-3s support heart health
• Limit sodium - Blood pressure often rises with menopause
• Include nuts - Associated with better cardiovascular outcomes

The Mediterranean diet pattern - rich in vegetables, olive oil, fish, legumes, and whole grains - is particularly well-suited to cardiovascular protection.

Foods to Emphasise

What to Limit

• Alcohol - Disrupts sleep, triggers hot flashes, adds empty calories, increases breast cancer risk
• Caffeine - May worsen hot flashes and sleep issues in some women
• Added sugars - Contribute to weight gain and blood sugar instability
• Ultra-processed foods - Generally poor nutrient density, easy to overeat
• High-sodium foods - Blood pressure management becomes more important

Supplements to Consider

Most nutrients should come from food, but some supplements may be worthwhile:

• Vitamin D - The NHS recommends everyone in the UK considers a supplement, especially in winter
• Calcium - Only if dietary intake is inadequate (track it first)
• Omega-3 - If you don't eat fish regularly

Avoid unregulated "menopause supplements" making bold claims. Many have limited evidence and some can interact with medications. Discuss any supplements with your GP or a registered dietitian.