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Eating Your Way Through Menopause: Tips for a Healthy Menopause Diet


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Menopause can be a challenging time for many women, but a healthy diet and lifestyle can help alleviate symptoms. Discover how to maintain a healthy menopause diet with these menopause nutrition tips.

Menopause is a normal aging process for women, but it can be a daunting prospect for many. Whilst it affects women in completely different ways, some of the common symptoms include: hot flushes, mood swings, and weight gain.

There is no one-size-fits-all menopause diet, making certain dietary changes can help alleviate symptoms and improve overall health.

Read on to check out some of my top tips for making the menopause as bearable and healthy as possible!

Limit processed and sugary foods in your menopause diet

When it comes to nutrition during the menopause, it’s crucial to restrict processed and sugary foods as they can worsen symptoms like hot flushes, weight gain, and mood swings. Instead, prioritize whole and nutrient-dense foods such as fruits, vegetables, lean proteins, healthy fats, and whole grains.

These foods help in regulating blood sugar levels, diminishing inflammation, and supplying essential vitamins and minerals for better overall health.

It doesn’t have to be complicated, instead of sugary snacks, opt for fresh fruit with a few nuts or vegetables with humous, and choose whole grain options such as brown rice or quinoa over refined grains.

This will help avoid sudden spikes and dips in blood glucose levels, which can leave you feeling fatigued and depleted.

Opt for lean protein sources


In addition to fruits and vegetables, it’s important to include lean protein sources in your menopause diet. Protein is essential for building and repairing tissues, and it can also help keep you feeling full and satisfied between meals.

Good options include skinless chicken or turkey, fish, beans and legumes, tofu, and low-fat dairy products. Try to avoid processed meats like bacon and sausage, which can be high in saturated fat and sodium.

Include healthy fats

While it’s important to limit saturated and trans fats, it’s also important to include healthy fats in your menopause diet. Healthy fats, such as those found in nuts, seeds, avocados, and fatty fish like salmon, can help reduce inflammation and improve heart health.

They can also help with brain function and mood regulation. Try adding a handful of nuts or seeds to your meals or snacks or incorporating fatty fish into your diet a few times a week.

Eat for good bone health


When women go through menopause, their oestrogen levels drop, which leads to increased bone loss. On average, women lose up to 10 percent of their bone mass in the first five years after menopause.

To maintain the bone integrity, it is recommended to increase the intake of food sources of calcium, magnesium, and vitamins D and K. These vitamins and minerals are essential for bone health.

Good sources of calcium include dairy products like milk, cheese, and yoghurt. Non-dairy sources of calcium include leafy green vegetables such as broccoli and kale, tofu, almonds, and sardines.

Menopausal women should also avoid high amounts of phosphorus found in red meat, processed foods, and fizzy drinks, as too much phosphorus in the diet accelerates the loss of minerals such as calcium and magnesium from bone.

Food for mood!


Changes in your hormones during menopause can have a significant impact on your mental health, as well as your physical well-being. You may find yourself experiencing feelings of anxiety, stress, or even depression.

To help manage these symptoms, it’s important to make sure you’re consuming foods rich in the amino acid tryptophan, such as turkey, cottage cheese, oats, and legumes for the best menopause diet.

Tryptophan is important in the manufacture of the neurotransmitter serotonin, which can help to regulate mood and support sleep and appetite, ultimately making you feel better in yourself.

Another strategy to help you feel less irritable during menopause is to avoid skipping meals to keep your blood sugar stable. Erratic blood sugar levels can lead to irritability and mood swings, so keeping your blood sugar levels in check is crucial to maintaining a stable mood throughout the day.

Here at The Health Space I have developed a Menopause Hormone Balancing Programme which you can find out more about here.

The menopause can be a challenging time both mentally and physically. If you’re struggling and feel like you need extra support from a nutritional point of view, I’d be delighted to help you. Drop me a line today.

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