The role of nutrition in Menopause

The menopause is a completely natural biological transition that typically occurs between the ages of 45 and 55, though it can happen earlier, either naturally or due to medical reasons such as surgery or certain health conditions.

It marks the point when a woman has not had a period for 12 consecutive months, due to a significant decline in the hormones oestrogen and progesterone. These hormonal changes can bring about a wide range of physical and emotional symptoms that vary from person to person.

While menopause is a normal stage of life, it’s often a challenging and sometimes overwhelming time. Symptoms like hot flushes, mood swings, disrupted sleep, weight changes, and fatigue can affect daily life, energy levels, and overall wellbeing.

But the good news? Nutrition can play a powerful role in helping to manage these symptoms and support your health during this transition.

In this blog post, we’ll explore the most common symptoms of menopause, why they happen and most importantly, how small, sustainable changes to your diet and lifestyle can help you mange these changes. 

Top tips for managing the menopause

Making small, consistent lifestyle changes can have a powerful impact on how you feel throughout the menopause transition. From supporting your energy and mood to protecting your long-term heart and bone health, these tips are a great place to start.

The Mediterranean diet is one of the most beneficial ways of eating during menopause. It focuses on whole, nutrient-dense foods like vegetables, fruits, whole grains, oily fish, legumes, olive oil, and nuts. This type of diet is rich in antioxidants, healthy fats, and fibre, which help reduce inflammation, support heart health, stabilise blood sugar, and may even help maintain bone density. Plus, it’s delicious and a sustainable way of eating.

Phytonutrients are powerful compounds found in plant foods that support your body in multiple ways. During menopause, they play a particularly important role in managing inflammation and hormone balance. Some phytonutrients, like isoflavones in soy and lignans in flaxseed, can mimic the effects of oestrogen and may help ease symptoms like hot flushes, support bone health, and improve overall well-being. Eating a variety of colourful fruits, vegetables, legumes, and whole grains ensures you’re getting a wide range of these natural, plant-based nutrients.

Plant stanols and sterols are found in small amounts in foods like fruits, vegetables, nuts, and seeds, can help reduce cholesterol levels. These compounds work by partially blocking the absorption of cholesterol in the gut. Some fortified foods, like spreads and yoghurts, are also enriched with added plant stanols and sterols to offer extra support. This is important as after menopause, women are at an increased risk of heart disease, meaning that a low cholesterol diet is vital. 

Finally, making time for weight-bearing exercise is one of the best things you can do for your bones, metabolism, and mood. As oestrogen levels drop, the risk of osteoporosis (where bones become brittle and fragile) and muscle loss increases. Activities like brisk walking, yoga, or resistance training can help maintain bone strength, support muscle mass, and improve your overall energy and mental clarity. Movement doesn’t have to be intense, the key is staying consistent and finding activities you enjoy.

Common symptoms and how nutrition can help mange them

Low bone density  

Due to the lower oestrogen levels in the body after menopause, bone density can rapidly decline. This lower bone density can lead to a higher risk of osteoporosis (where bones become brittle and fragile). Because of this its important to incorporate nutrients that support bone health in to your diet. Here are the key nutrients you should be having:

• Calcium – found in dairy, leafy greens, fortified plant milks
• Vitamin D – from safe sun exposure, fortified foods, or supplements
• Magnesium & Vitamin K – for bone mineralisation (found in nuts, seeds, and leafy greens)

Higher heart disease risk 

When oestrogen levels drop, the risk of high cholesterol, high blood pressure and heart disease rises. This is because oestrogen has several protective effects on the cardiovascular system, such as improving vessel function, regulation cholesterol levels and reducing inflammation. Because of this eating a diet that supports heart health is vital. You can do this by:

• Increasing fibre intake from oats, legumes, fruit and veg
• Limiting saturated fat intake and ultra-processed foods
• Eating healthy fats like olive oil, avocados, and omega-3s from fish or flaxseed inlace of saturated fats.

Weight gain  

During the menopause, the metabolism often slows down. This is due to the drop is oestrogen levels causing women to naturally lose muscle mass, leading to less calories being burnt at rest. In addition to this, insulin sensitivity decreases, making weight gain (especially belly fat) more likely, even without changes in diet or activity. To help manage this weight gain you can:

• Focus on nutrient-dense foods that keep you full (protein, fibre, healthy fats)
• Avoid highly processed, sugar-heavy foods that spike and crash your energy
• Maintain muscle with resistance training and adequate protein

Low moods and anxiety 

The hormonal changes that occur during the menopause can impact serotonin levels, which can in turn lead to low moods or anxiety. To help combat these changes in moods aim to incorporate these nutrients in to your diet:

• Omega-3 fatty acids – support brain health and reduce inflammation
• B vitamins – for energy and mood regulation
• Magnesium – supports relaxation and sleep quality
• phytoestrogens (especially those from soy) may help reduce symptoms like hot flushes and night sweats, which in turn can improve sleep quality.

Final thoughts

Every woman’s journey through menopause is different, but with the right tools and the right fuel you can feel stronger, more balanced, and more supported every step of the way. 

And remember, you don’t have to overhaul everything overnight. Even simple steps like including more leafy greens, choosing oily fish, swapping refined carbs for whole grains, and staying active with movement you enjoy can have a big impact over time.