When menopause hits, many of us turn to the nearest remedy to soothe hot flushes and other uncomfortable symptoms. But the truth is, the most effective approach isn’t just one quick fix—it’s holistic. From physical activity to mental well-being and, yes, your diet, menopause requires a multifaceted strategy. And it turns out that food—what you eat, what you avoid, and the nutrients you prioritise—can be one of your most powerful allies. As your body adapts to new hormonal rhythms, your diet can help ease the transition, improving everything from bone health to energy levels.

01

The Link Between Diet and Menopause Symptoms

The foods you eat have a direct impact on your menopause symptoms. Hormonal shifts during menopause—especially declining estrogen levels—can make you more prone to weight gain, bone loss, and increased risk of cardiovascular disease. But with the right dietary choices, you can help your body stay resilient and reduce these risks. A healthy diet plays a critical role in this phase, supporting your body and minimising discomfort as you go through the menopausal transition.

02

Nutrients to Prioritise During Menopause

Calcium and Vitamin D

One of the most significant changes during menopause is the rapid decline in bone mineral density, which increases the risk of osteoporosis. Calcium and vitamin D are essential nutrients for maintaining healthy bones, and ensuring your calcium intake is sufficient during menopause is critical.

To keep your bones strong, focus on calcium-rich foods like:

• Dairy products: milk, cheese, yogurt.
• Green leafy vegetables: kale, spinach.
• Fortified soy milk and juices.

At the same time, vitamin D helps your body absorb calcium. Without enough vitamin D, your body struggles to maintain bone strength, so incorporate foods like:

• Fatty fish: salmon, tuna.
• Fortified cereals and dairy products.

Aim for 1,200 mg of calcium per day and 600–800 IU of vitamin D. Studies show that these levels, combined with lifestyle modification, can significantly reduce the risk of fractures and bone weakening during menopause^1,2.

Protein for Building and Maintaining Muscle

Menopause doesn’t just affect your bones—it also impacts your lean muscle. As you age, your body loses muscle at a faster rate, making protein a key nutrient in maintaining muscle health. Increasing your dietary protein intake helps preserve skeletal muscle mass, supports your metabolism, and reduces the risk of falls and injury.

Good sources of protein include:

• Lean meats like chicken and turkey.
• Legumes and plant-based proteins like tofu and quinoa.
• Fatty fish, which provide protein and omega-3s.

Research suggests that consuming 20–30 grams of protein per meal is optimal for maintaining muscle mass in postmenopausal women².

Healthy Fats for Cardiovascular Disease

Menopause increases the risk of heart disease due to declining estrogen levels. Incorporating healthy fats—particularly omega-3s—into your diet can help reduce LDL cholesterol and support your heart. The Mediterranean diet, known for its heart-healthy benefits, is a great place to start¹.

Prioritise:

• Extra virgin olive oil in place of butter or processed oils.
• Nuts and seeds: almonds, walnuts, flaxseeds.
• Fatty fish like salmon, which is rich in omega-3s.

Studies show that women following a Mediterranean diet experience fewer menopausal symptoms and a lower risk of coronary heart disease^1,2.

03

Foods and Nutrients to Avoid

Processed Foods and Refined Sugars

Processed foods and refined sugars can worsen menopausal symptoms by causing blood sugar spikes, promoting weight gain, and increasing inflammation. These effects may intensify hot flushes and mood swings.

Instead, focus on whole, unprocessed foods like fruits and vegetables, whole grains, and lean proteins that stabilise energy levels and support long-term health.

Too Much Salt and Blood Pressure

A diet high in salt can raise blood pressure and contribute to water retention, leading to bloating and discomfort. Reducing processed foods and flavouring meals with herbs and spices instead of salt can help manage these effects.

Spicy Foods and Hot Flushes

For some women, spicy foods can trigger or worsen hot flushes. While not everyone is affected, it’s worth monitoring how your body responds and reducing intake if you notice a pattern.

04

Dietary Supplements: Do You Need Them?

Vitamin D and Calcium Supplements

Some women may struggle to meet calcium and vitamin D requirements through diet alone. In these cases, supplements can support bone health and reduce osteoporosis risk when used appropriately.

Phytoestrogens and Natural Remedies

Phytoestrogens are plant compounds that can mimic estrogen’s effects in the body. Research suggests they may help ease menopausal symptoms such as hot flushes and mood changes when used as part of a broader lifestyle approach.

Lifestyle Changes for Long-Term Health

Diet works best when paired with healthy lifestyle habits:

• Regular exercise supports bone density, muscle mass, and cardiovascular health.
• Staying hydrated can help manage bloating and temperature changes.
• Reducing alcohol and caffeine may improve sleep quality and mood.

05

Conclusion: Food as Your Menopause Ally

Managing menopause isn’t about one solution—it’s about supporting your body from multiple angles. A balanced diet rich in calcium, vitamin D, protein, and healthy fats can significantly reduce discomfort and support long-term health during menopause.

Food isn’t just fuel during this transition—it’s one of your most powerful tools.