Manage menopause with nutrition
Menopause signals the end of your reproductive years—a completely natural stage of life, but one that can bring a mix of unwelcome symptoms, both physical and mental. For some, it floats by without so much as a ‘how d’you do?’, while for others, it can be disruptive and difficult. From the famous hot flashes and mood swings, to weight gain, and changes in bone density. And let’s not forget perimenopause (as if we could)—the stage signalling the transition to menopause. This too causes a whole host of changes that can be tricky for some.
In this article, we’ll explore what’s happening in your body, some of the more common symptoms, and simple diet tweaks that can help you feel your best through this transition.
The stages of menopause
Menopause usually occurs in our late 40s to early 50s—for some, it can begin much earlier.
It’s split into three stages:
Perimenopause: This first stage is the period of time leading up to menopause when oestrogen and progesterone start to fluctuate. Experts at Harvard explain that during this stage, periods may begin to become irregular (shorter, longer, heavier, lighter), among other symptoms such as sleep disturbances, mood swings, and hot flashes. While perimenopause usually lasts approximately three to five years, it can stretch to as many as eight for some. Dr. Mary Claire Haver, one of my go-to experts on menopause, describes perimenopause as a hormonal transition that can feel unpredictable, with symptoms often appearing well before your final period. I highly recommend checking out her work and following her on Instagram (@drmaryclaire) for clear, evidence-based advice and insights.
Menopause: This second stage is confirmed when you have not had a period for 12 months.
Postmenopause: This final stage—the years after menopause—is when hormone levels stay low. Some symptoms may ease, but others—like bone density changes—still need attention.
At the heart of menopause is a natural decline in oestrogen and progesterone. Your ovaries stop releasing eggs for fertilisation, and your periods stop.
Common menopause symptoms include:
Hot flashes
Night sweats
Mood swings, irritability, and anxiety
Weight gain and changes in body composition
Bone density loss and, with that, an increased risk of osteoporosis
Difficulty sleeping and fatigue
Low sex drive and vaginal dryness
How severe these symptoms are, and how long they last, will be different for everyone.
Explore some #ChatMenopause videos from Wellbeing of Women featuring women and men sharing their menopause stories.
5 ways to support your body through menopause with nutrition
A healthy lifestyle, including some simple dietary changes, can help to alleviate some troublesome menopause symptoms. Here we explore five ways to optimise your nutrition for a more comfortable menopause.
1. Increase calcium and vitamin D intake
Calcium is crucial for keeping our bones strong. Still, studies have shown that as we age, our ability to absorb calcium decreases and unfortunately, falling oestrogen levels can make bone density loss happen faster, increasing thet risk of osteoperosis.
To keep bones healthy and to lower the risk of osteoporosis, it's essential to get enough calcium and also vitamin D, which helps the body to absorb calcium.
The British Nutrition Foundation recommends the following daily amounts for adult women:
Calcium: 700 mg/day
Vitamin D: 10 µg/day (as vitamin D is synthesised when we are exposed to sunlight, this recommendation is especially important during the UK’s autumn and winter months when we experience reduced sun exposure)
A balanced diet with calcium-rich foods and spending time outdoors in sunlight during the spring and summer months can help you naturally meet these needs.
For calcium-rich options, prioritise:
Milk and dairy products like yoghurt and cheese
Green, leafy vegetables
Foods fortified with calcium, such as certain breads and cereals
Fish like sardines, where the bones are eaten too
If you struggle to get enough calcium through your diet or vitamin D from spending time outdoors, your GP might suggest taking a calcium supplement.
2. Add phytoestrogen-rich foods
Phytoestrogens are compounds found in plants that mimic oestrogen’s effects on the body.
To give your body a natural boost of oestrogen and take the edge off menopausal symptoms, adding some phytoestrogen-rich foods to your diet can help. Good sources include:
Soy products (tofu, tempeh, soy milk)
Flaxseeds
Sesame seeds
Legumes (beans, peas, lentils)
3. Focus on whole foods and fibre
Nutrient-packed foods will help you stay healthy and manage weight during menopause. This means choosing colourful fruits, veg, whole grains, and legumes, packed with fibre and benefits, including:
Helping to keep you feeling fuller for longer
Maintain steady blood sugar
Easing digestive issues
Supporting heart health.
4. Prioritise omega-3 fatty acids
Some symptoms of menopause include joint pain, mood swings, and cognitive decline. For all of the above, foods rich in omega-3 fatty acids are at the ready to offer anti-inflammatory properties to help. Choose:
Fatty fish (salmon, mackerel, and sardines)
Flaxseeds
Chia seeds
Walnuts
Discover even more anti-inflammatory foods on Healthline’s Anti-Inflammatory Foods to Eat list.
5. Manage blood sugar levels
Blood sugar spikes and dips can worsen the trickiest of menopausal symptoms, like hot flashes, mood swings, and fatigue. To combat thes symptoms,
aim for balanced meals with:
Complex carbs: Sweet potatoes, lentils, chickpeas, bananas, carrots, apples
Lean proteins: Chicken, turkey, salmon, lentils, tofu, eggs
Healthy fats: Avocado, almonds, olive oil, flaxseeds, sunflower seeds
Limit sugary snacks, refined grains, and heavily processed foods, which can cause energy crashes and blood sugar spikes.
Hydration, alcohol, and caffeine
During and after menopause, we lose moisture more quickly, which means staying hydrated is key to feeling your best. It will also help with symptoms like hot flashes and dry skin.
With that in mind, be sure to drink plenty of fluid throughout the day (the UK’s Eatwell Guide recommends at least 6-8 glasses a day) and cut back on alcohol and caffeine—both of which can make hot flashes worse, mess with your sleep, and lead to dehydration.
Taking back control
Navigating menopause can be challenging, especially when symptoms impact your daily life. Simple, consistent dietary changes can help. By increasing calcium and vitamin D intake, consuming phytoestrogen-rich foods, focusing on whole foods and fibre, prioritising omega-3 fatty acids, managing blood sugar levels, and staying hydrated, you can regain more control over menopausal symptoms and feel better.
Remember to listen to your body's cues, prioritise self-care, and consult a healthcare professional for more guidance.
There are fantastic resources available, too:
