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  • Writer's pictureLisa Smith

The Magic of a Healthy Diet in Menopause

Updated: Apr 9


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How to Manage Menopause Through Nutrition


Menopause is a time of change that affects women in many ways. From hormonal fluctuations to physical and emotional shifts, it can be quite a journey. I call it hormonal chaos!


But here's the exciting part: you have the power to make a difference in how you experience menopause by adopting a healthy diet and lifestyle. There are many foods rich in nutrients that can help boost your energy and well-being during menopause.



The Power of Nutrition for Midlife Women

A nutrient-rich diet is important for healthy aging. Studies show it can reduce menopause symptoms by over 30% and women who are overweight are twice as likely to struggle with unpleasant symptoms such as sleep disturbance, low mood and hot flushes.



Menopause Support Supplements


Many clinical trials show dietary supplements aimed at menopause have little effect on symptoms, but a nutrient dense diet and maintaining a healthy weight can be helpful for many women.


Let's dive into the ways diet and lifestyle can impact menopause symptoms and how a registered nutritional therapist can provide the guidance and support you need for healthy ageing during this transformative phase.



The Magic of a Healthy Diet During Peri-menopause


Eating foods rich in phytoestrogens such as Isoflavones for hormone balance: These are plant compounds with a chemical structure similar to oestrogen. These compounds bind to oestrogen receptors in our body and can mimic the effects of oestrogen in a mild way.


By incorporating Isoflavones and nutrient-rich foods for healthy ageing into your diet, such as soy, flaxseeds and lentils, beans and peas you may help reduce menopause symptoms like hot flushes and mood swings.



Bone Health and Menopause Nutrients


Boosting bone health with calcium and vitamin D: As women age, taking care of our bones becomes crucial. Consuming enough calcium-rich foods, like dairy products, leafy greens, and fortified cereals, along with getting sufficient vitamin D, can support strong bones and reduce the risk of osteoporosis.



The Best foods for Hormonal Balance in Midlife


Embracing omega-3 fatty acids: These healthy fats are like superheroes, fighting inflammation and offering relief for joint pain, mood swings, and heart health during menopause and beyond. You can find omega-3s in fatty fish (like salmon and sardines), walnuts, chia seeds, and flaxseeds.



Antioxidants for Healthy Ageing and Wellness


Filling up on antioxidants: Bright and colourful fruits and vegetables are your best friends during menopause! They're packed with antioxidants that combat oxidative stress and inflammation, promoting overall health and healthy ageing.


So, load up your plate with berries, spinach, kale, and other vibrant produce full of nutrients, fibre and antioxidants for optimal health in midlife and beyond.



The Power of a Balanced Lifestyle


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Weight Management Strategies for Midlife Women


Getting your body moving is even more important as we age: Regular exercise and movement is a metabolism game-changer for over 40's women!


Engage in activities like brisk walking, dancing, yoga, or strength training to manage weight, reduce hot flushes, improve sleep quality, and boost your metabolism, overall mood and well-being.



Stress Management and Menopause Symptoms


Tackling stress: We all know that stress can make everything feel more challenging, menopause is no exception. That's why it's essential to find stress-management techniques that work for you.


Deep breathing, meditation, mindfulness, and pursuing activities you love can help alleviate stress and promote emotional balance. Research shows that stress reduction can also reduce hormonal symptoms during peri-menopause.



Managing Sleep Disturbance During Peri- menopause


Embracing the beauty of quality sleep: The hormonal chaos during peri-menopause can disrupt your sleep patterns, leaving you feeling tired and moody.


Establishing a consistent sleep routine and creating a soothing sleep environment can work wonders for better sleep. Consider winding down with a warm bath, reading a book, or listening to relaxing music before bed.


Every woman's menopause journey is unique. It's always a good idea to seek guidance from a registered nutritional therapist who can provide personalised advice based on your specific needs and goals.


Embrace the power of a healthy diet and lifestyle during midlife, and let's make menopause a transformative and empowering experience!




Nutritional Therapy for Menopause

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Nutritional Support During Menopause


A registered nutritional therapist is a trained professional who specialises in using nutrition and lifestyle interventions to promote health and well-being. They can help you manage menopause symptoms through diet, improve your gut health, reduce weight gain and also provide valuable support during the transition to menopause by:


  1. Personalised Assessment: A nutritional therapist will conduct a thorough assessment of your current diet, lifestyle, and menopause symptoms. This individualised approach helps identify specific areas for improvement and tailored recommendations.

  2. Hormonal Balance: Through dietary and lifestyle modifications, a nutritional therapist can help support hormonal balance during peri-menopause, reducing symptoms like hot flushes, mood swings, and sleep disturbances.

  3. Nutrient Optimization: Tailored nutrition plans specifically for midlife wellness and women's health over 40 can help support the hormonal changes during peri-menopause. A nutritional therapist can ensure you are getting essential nutrients with a balanced diet necessary for healthy ageing, gut health, bone health, heart health, and overall well-being.

  4. Weight Management: Menopause can be accompanied by weight gain or changes in body composition. A nutritional therapist can provide a metabolism reset customised diet plan and personalised guidance on portion control, balanced meal planning, and strategies to support healthy weight loss.

  5. Lifestyle Recommendations: In addition to dietary guidance, a nutritional therapist can provide personalised lifestyle recommendations, including stress management techniques, exercise plans, and sleep optimization strategies.


Adopting a nourishing diet and healthy lifestyle during menopause plays a significant role in managing symptoms such as weight gain and promoting healthy ageing.



Lisa Smith nutritionist


I am a BANT Registered Nutritionist based, offering online nutrition consultations for women all over the UK & Europe. I'm a metabolic health and weight loss nutrition specialist. My nutrition programmes are designed for women over 35 who are looking to improve their health, ease digestive issues, balance hormones and lose weight.


Take a look at the recipe section on my blog for lots of healthy and nutritious recipe ideas that will take your health to the next level and thrive during midlife. I also offer a FREE Online Health Review, book yours today!


Please note: This blog post is meant for informational purposes only and should not replace personalised advice.


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