Healthy Eating during the Menopause

Navigating the perimenopause and menopause can be both challenging and transformative. As our bodies go through significant changes, maintaining a balanced and nourishing diet becomes essential.

Perimenopause and menopause bring hormonal shifts that affect metabolism, bone density and muscle mass.

With these changes, our nutritional needs change and evolve. Understanding these changes is the first step toward making mindful nutritional choices.

Proper nutrition not only supports our physical health but also plays a crucial role in managing symptoms, keeping up your energy levels and even aids your emotional well-being.

In this blog post, we'll explore actionable tips on healthy eating during the menopause so that you can nurture your body and be at your best.

How to Prioritise Healthy Eating during the Menopause

Focus on whole foods

Include whole grains, fruits, vegetables, lean proteins and healthy fats in your diet. These nutrient-dense foods provide essential vitamins, minerals and antioxidants, promoting overall well-being.

Bone health

Menopausal women are at higher risk of osteoporosis. Incorporate calcium-rich foods like dairy, leafy greens and fortified products. Additionally vitamin D, found in sunlight and certain foods, aids calcium absorption.

Protein

Ensuring you include adequate protein in your diet supports muscle health and helps maintain a healthy weight. Include sources like lean meats, fish, eggs, legumes (such as lentils, beans and chickpeas) and dairy products in your meals.

Hydration

Stay hydrated! Proper water intake aids digestion, supports metabolism and helps alleviate symptoms like hot flushes. Herbal teas, infused water and hydrating fruits can add variety to your fluid intake.

Manage Menopause Symptoms

Combat hot flushes

Certain foods like soy, flaxseeds and whole grains contain phytoestrogens which may help alleviate hot flushes. Experiment with incorporating these into your diet.

Reduce mood swings

Omega-3 fatty acids found in fish, walnuts and chia seeds have mood-stabilising effects. Additionally, prioritise foods rich in vitamin B6, such as poultry, bananas, and potatoes, to support emotional well-being.

Control weight gain

We have to approach weight loss in a different way in midlife. As our oestrogen levels decline, our blood sugar levels rise and we store more fat. A good breakfast is super important to set you up for the day. Include protein in every meal; it keeps us full so helps with hunger and cravings. Focus on portion control, incorporate regular physical activity and choose nutrient-dense foods.

Mindful Eating and Self-Care

Practise mindful eating

Be present during meals. Pay attention to hunger and fullness cues, savour the flavours and chew your food thoroughly.

Stress management

Chronic stress can exacerbate digestive issues. It can also impact on weight gain as high cortisol levels from stress can cause the pattern of weight gain around ‘the middle’. We also make the wrong food choices when we’re frazzled! Prioritise relaxation techniques like meditation and yoga to reduce stress levels.

For a more in-depth look at eating well for menopause health, check out my blog post 'Everything You Need to Know About the Menopause Diet: 5 Secrets'

And if you’re looking for a menopause specialist who can give you some encouragement and support, my 1:1 coaching sessions are available on an individual basis or part of my 12-week programme. Find out more here.

You can also find me over on Instagram / Facebook / TikTok. 

DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics or products covered on this page.