Nutrition, Wellbeing & Menopause

Someone once said to me, “If only they had told me about the weight gain that can occur as a result of menopause, then I would have done something earlier.”

It becomes a real battle for many women, especially between the ages of 45 and 55, as they unwillingly ‘climb’ through the symptoms of menopause. As a nutritionist, I’m hopefully more aware of my own diet and lifestyle than most, and (fingers crossed) this battle may not affect me as severely. So, as a health professional, I want to share some evidence-based knowledge I’ve gained through my nutrition degree and work experience, insights that I hope will help prepare every woman for this stage of life.

I have to admit, I really dislike the word ‘menopause.’ Yes, I understand that ‘meno’ refers to menstruation and ‘pause’ to stopping, so it’s literally accurate, but I believe a more empowering term might be ‘Positive Life Change’. I’ve been told it can be a challenging time, but here’s some sound advice: Start assessing your diet and lifestyle now, and the transition ahead may not feel so overwhelming. A diet rich in nutrient-dense foods, controlled carbohydrates, quality protein, and healthy fats can ease many menopause-related symptoms. It also helps support a healthy metabolism and effective weight management.

What Are the Symptoms, And Why Do They Happen?

Common symptoms experienced during menopause include hot flushes, night sweats, mood changes, memory lapses, dry skin, muscle loss, and gradual weight gain. These symptoms are largely driven by the imbalance and fluctuations of the hormones oestrogen, progesterone, and testosterone. Each of these hormones influences different aspects of health; oestrogen and progesterone regulate menstrual cycles and mood, while testosterone contributes to muscle mass and libido. As their levels fluctuate and ultimately fall, a range of physical and emotional symptoms can emerge.

Why Do Women Gain Weight During Menopause?

Oestrogen helps regulate fat metabolism, especially around the abdominal area. A decline in oestrogen, combined with reduced physical activity and an unchanged calorie intake, can lead to gradual weight gain. As we age, our calorie needs decrease, yet our macronutrient needs often remain the same, or even increase. Let’s explore what those needs look like.

What Are Your Nutrient Needs?

Lower oestrogen levels can lead to a loss of bone density, and weight loss itself can further reduce bone mass over time. To preserve bone health, it’s essential to maintain slow and steady weight loss and consume foods rich in calcium, phosphorus, magnesium, and vitamin D.

Both plant and animal proteins help stabilise muscle mass and support protein synthesis. The recommended intake for menopausal women is approximately 0.8g per kilogram of body weight. Great protein sources include lean meats, fish, eggs, nuts, legumes, and low-fat dairy.

Additionally, some plant foods contain phytochemicals that mimic oestrogen and may help ease symptoms.

Some plant-based foods contain naturally occurring compounds called phytoestrogens, which can mimic the effects of oestrogen in the body and may help ease menopause-related symptoms. These compounds have been associated with reduced fat accumulation, appetite regulation, and antioxidant effects that support brain function, skin health, and immunity.

Good dietary sources include alfalfa, apples, barley, beetroot, cabbage, carrots, corn, cucumber, flaxseeds, garlic, legumes, oats, olives, parsley, peas, potatoes, rice, sesame seeds, sunflower seeds, and a variety of nuts. Including a wide range of these whole, plant-based foods in your regular diet can help to support hormonal balance.

One standout recipe that aligns beautifully with the nutritional needs of women during perimenopause and menopause is this hearty Quinoa & Lentil Dahl Bowl.

It's a warming dish that combines:

• High-quality protein from quinoa and lentils - crucial for maintaining muscle mass and supporting metabolism as hormone levels decline.

• Dietary fibre - To support digestive health, blood sugar stability, and cholesterol management.

• Antioxidant-rich vegetables - The inclusion of garlic, olive oil, and a variety of tomatoes, red peppers, and onions provides anti-inflammatory benefits, while the herbs and lemon juice enhance flavour and digestive function.

Naturally gluten-free, vegan, and Mediterranean-style, this recipe supports hormonal balance, heart health, and long-term wellbeing, making it an excellent addition to any menopause-friendly meal plan.

What About Exercise?

Exercise is just as important as nutrition.

• Brisk walking supports cardiovascular health and helps burn fat.

• Strength and weight-bearing exercises improve muscle tone and bone density.

• Yoga and stretching enhance flexibility, joint movement, and balance.

Exercise can also lower anxiety, reduce LDL cholesterol, increase HDL cholesterol, and support healthy blood pressure. A consistent routine, combined with a balanced diet, is vital, not just for menopause, but for every life stage, from babies to the elderly.

Final Thoughts

Looking after yourself, physically, mentally, and soulfully, matters at every age. As nutritionists, we stand by the belief: Prevention is better than cure. Prioritising your health now helps reduce the risk of hormone-related and diet-related chronic diseases down the track.

So, eat well, sleep well, and dance like no one is watching.