Menopause occurs when a woman has not had a menstrual cycle for 12 consecutive months and can no longer fall pregnant naturally. It most commonly occurs between the ages of 45 and 55, although it can happen earlier. The hormonal changes leading up to menopause, known as perimenopause, can begin several years earlier and are often when symptoms first start to appear.
Nutritional considerations during menopause
There are a number of nutritional considerations to take into account when it comes to supporting health during menopause. The natural decline in oestrogen impacts the body in several ways, including changes to metabolism, reduced muscle mass, changes in cholesterol levels, and altered blood glucose regulation. For some women, this can affect the way the body responds to carbohydrates.
The decline in oestrogen also increases the risk of bone loss and osteoporosis, making nutrients such as calcium, vitamin D and protein increasingly important. Many women also experience changes in body composition during this stage of life, including weight gain and an increase in central weight around the abdomen.
A common experience during this stage of life is that nutrition strategies that previously worked may no longer feel as effective. This can be due to changes in hormones, metabolism, muscle mass and body composition, which can influence how your body responds to food. Adjusting your nutrition approach to support these changes can help you continue working towards your health goals while feeling confident and supported.
While nutrition cannot completely prevent or remove symptoms, the right dietary approach can help support your body through these changes, maintain muscle and bone health, and reduce the risk of long-term health conditions such as osteoporosis and cardiovascular disease.
Prioritise protein
Protein becomes increasingly important during menopause to support muscle maintenance, strength and recovery. As oestrogen levels decline, women naturally experience a greater loss of muscle mass. Including a quality source of protein at each meal can also help with feelings of fullness and support a balanced diet.
Good sources include eggs, Greek yoghurt, lean meats, fish, tofu, legumes and dairy foods.
Wholegrains, Fruits & Vegetables
Choosing quality carbohydrates in appropriate portions can help support energy levels, blood glucose regulation and weight management during menopause. Include high-fibre options such as oats, wholegrain bread, brown rice, quinoa, legumes and sweet potato, and pair carbohydrates with protein and healthy fats for balanced meals.
Aim for at least five serves of vegetables and two serves of fruit daily. Plant foods containing phytoestrogens, such as soy milk, tofu, edamame and chickpeas, may also provide additional health benefits.
Support bone and heart health
Bone health becomes a key focus during menopause due to the increased risk of osteoporosis. Aim to include calcium-rich foods such as milk, yoghurt, cheese, calcium-set tofu and fortified plant milks, alongside adequate vitamin D.
Heart health is also important, as hormonal changes can impact cholesterol levels. Include healthy fats from foods such as extra virgin olive oil, avocado, nuts, seeds and oily fish like salmon and sardines.
Supporting your body through menopause
Menopause looks different for every woman, and there is no one-size-fits-all approach. Focusing on balanced meals, adequate protein, plenty of plant foods and supporting bone and heart health can help your body adapt during this stage of life.
Written by Maddy Raymond, Accredited Practicing Dietitian
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