Fueling Your Body Through Change: A Practical Guide to Nutrition for Perimenopause and Menopause
Have you noticed that your body doesn't seem to respond the way it used to? Perhaps your sleep has changed, your energy feels less consistent, you're suddenly experiencing unusual skin breakouts, or maintaining your usual weight has become more difficult.
I started noticing these changes myself around April last year. I was in the final few months of my naturopathy studies and my stress levels had increased significantly. Suddenly, my sleep changed, my skin changed, and I began to feel that my body wasn't responding in quite the same way anymore.
I started paying closer attention to what was happening, I realised that I was entering a different stage of life. It made me think more carefully about how I was eating, sleeping, managing stress and supporting my body through the hormonal changes of perimenopause.
During perimenopause and menopause, changes in oestrogen and other hormones can affect various aspects of health. At the same time, age-related changes in muscle mass, bone density, sleep and metabolism can also become more noticeable.
Nutrition is one of the practical ways we can support our bodies through these changes.
Here are six key areas of nutrition worth focusing on during perimenopause and menopause.
1. Phytoestrogens: A plant-based addition to your diet
Phytoestrogens are naturally occurring plant compounds that can interact with oestrogen receptors in the body. Soy foods are particularly rich in isoflavones, while flaxseeds contain lignans, another type of phytoestrogen. Some research suggests that soy-based foods may help reduce hot flashes for some women.
Foods to include:
Tofu, tempeh, edamame and unsweetened soy milk
Ground flaxseeds
Chickpeas, lentils and other legumes
A simple tip: Add a tablespoon of ground flaxseed to porridge, yoghurt or a smoothie. You can also include tofu in a stir-fry or add edamame to a grain bowl.
You don't need to eat these foods every day or force yourself to eat something you dislike. Variety and consistency matter more than finding one special ingredient.
2. Calcium and vitamin D: Looking after your bones
Bone health deserves attention during midlife. As oestrogen levels decline, bone loss can accelerate, increasing the risk of osteoporosis over time.
Calcium is essential for maintaining bone structure, while vitamin D helps your body absorb calcium and supports normal muscle function.
Calcium-rich foods include:
Milk, yoghurt and cheese
Calcium-fortified plant milks
Calcium-set tofu
Bok choy, kale and other suitable leafy greens
Sardines or salmon with edible bones
Tahini and sesame seeds
Vitamin D sources include:
Oily fish, such as salmon and sardines
Egg yolks
Some vitamin D-fortified foods
Sun exposure can contribute to vitamin D production, but the amount needed varies with factors such as skin type, season and location. In Australia, follow local sun protection guidance rather than deliberately exposing your skin to excessive sunlight.
Food is a useful starting point, but some women may need individual assessment of vitamin D status or calcium intake.
Don't forget movement: Adequate nutrition works alongside weight-bearing activity and resistance training to support bone and muscle health.
3. Protein: Supporting muscle strength and recovery
Muscle mass and strength can decline with age, and changes in body composition may become more noticeable around menopause. Getting enough protein, eating sufficient overall energy and participating in regular resistance exercise can all help support muscle maintenance.
Rather than saving most of your protein for dinner, try to include a source at each main meal.
Animal-based options:
Eggs, chicken and lean meat
Fish and seafood
Greek yoghurt, cottage cheese and milk
Plant-based options:
Tofu, tempeh and edamame
Lentils, beans and chickpeas
Soy milk
Nuts, seeds and whole grains
A simple tip: If breakfast is usually toast or cereal alone, try adding eggs, Greek yoghurt, a serve of fruit and soy milk. Small changes can make it easier to meet your needs throughout the day.
Protein requirements vary depending on body size, activity, overall diet and health status. There isn't one ideal intake for every woman, and more protein isn't necessarily better. If you have kidney disease or another condition affecting protein requirements, seek individual advice.
4. Healthy fats: Supporting heart health
Heart health becomes increasingly important during midlife. Changes in cholesterol levels, blood pressure and fat distribution can occur around the menopause transition, although these changes aren't identical for everyone.
Replacing some saturated fats with unsaturated fats is one practical way to support cardiovascular health.
Foods to include:
Salmon, sardines, trout and other oily fish
Walnuts, chia seeds and ground flaxseeds
Extra virgin olive oil
Avocado
Almonds and other unsalted nuts
Omega-3 fats are found in oily fish and some plant foods. They play important roles in normal body function, and eating fish as part of a balanced dietary pattern can contribute to overall health.
5. Fibre: Supporting gut and metabolic health
Fibre is one of those nutritional basics that can easily be overlooked. It supports bowel regularity, helps feed beneficial gut microbes and can contribute to healthy cholesterol levels and blood glucose regulation.
During midlife, changes in bowel habits or digestive comfort may become noticeable. However, menopause doesn't cause the same digestive changes in every woman, and persistent symptoms shouldn't automatically be attributed to hormones.
Fibre-rich foods include:
Oats, barley, brown rice and wholegrain bread
Lentils, chickpeas and beans
Broccoli, carrots, leafy greens and sweet potato
Berries, pears, apples and other whole fruit
Chia seeds, flaxseeds, nuts and seeds
A simple tip: Add a handful of berries to breakfast, include legumes in a soup or salad, or swap refined grains for wholegrain options more often.
Increase fibre gradually and drink enough water, particularly if you're not used to eating much of it. If you experience bloating or irritable bowel symptoms, adjust the types and amounts of fibre to your tolerance rather than suddenly increasing everything.
6. Overall dietary quality: Looking beyond individual nutrients
It's easy to focus on individual nutrients, but your overall eating pattern matters too.
A Mediterranean-style dietary pattern, for example, emphasises vegetables, fruit, legumes, whole grains, nuts, seeds, olive oil and a variety of protein sources. Research in menopausal women suggests potential benefits for several cardio-metabolic markers.
Try to:
Eat a variety of colourful vegetables and fruit.
Include protein with your main meals.
Choose whole grains and legumes regularly.
Use unsaturated fats, such as olive oil, more often.
Enjoy highly processed foods in moderation without feeling that you need to eliminate them completely.
Drinks and foods to limit or be mindful of
Certain foods and drinks may make symptoms such as hot flushes, poor sleep, mood changes or fluid retention more noticeable for some women.
Caffeine and alcohol are worth being particularly mindful of during perimenopause and menopause. Both can interfere with sleep, and alcohol may also worsen hot flushes and night sweats in some women.
Sugary drinks, refined sugars and highly processed foods can contribute to blood sugar fluctuations, which may leave you feeling more tired, irritable or hungry throughout the day.
Excess sodium may also contribute to fluid retention and higher blood pressure, particularly in women who are sensitive to salt.
You don’t necessarily need to remove every one of these foods completely, but reducing them can be a supportive step if you’re experiencing symptoms.
3 practical steps to get started
1. Build a balanced plate.
As a flexible guide, aim for around half a plate of vegetables, a quarter protein-rich foods and a quarter whole grains or other carbohydrate-rich foods. Add healthy fats as appropriate, and adjust portions to your appetite, activity and individual needs.
2. Make protein and fibre part of your routine.
Include a protein source at breakfast and add vegetables, fruit, legumes or whole grains across the day.
3. Support your body beyond the kitchen.
Regular resistance and weight-bearing exercise, adequate sleep, stress management and appropriate health checks all contribute to wellbeing during midlife.
Summary
Perimenopause and menopause are stages of life when your nutritional needs, symptoms and priorities may change. I believe in looking at the bigger picture: eating a varied and nourishing diet, getting enough protein and fibre, supporting our nutritional needs, staying active, managing stress and using targeted supplementation when it is appropriate for the individual.
At Regenerate Natural Health, I take a personalised approach to nutrition and natural health, looking at your dietary habits, lifestyle, health history and individual goals rather than relying on a generic protocol.
If you'd like support working out where to start, you're welcome to get in touch to arrange a consultation.
This article is for general educational purposes only and is not a substitute for individual medical advice, diagnosis or treatment.
Reference
Cano, A., et al., 2020. The Mediterranean diet and menopausal health: An EMAS position statement. Maturitas, 139, pp. 90-97.
Chen, M.N., Lin, C.C. and Liu, C.F., 2015. Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review. Climacteric, 18(2), pp. 260-269.
Daly, R.M., et al 2019. Exercise for the prevention of osteoporosis in postmenopausal women: an update. Journal of Clinical Densitometry, 22(4), pp. 521-529.
El Khoudary, S.R., et al 2020. Menopause transition and cardiovascular disease risk: implications for timing of early prevention: a scientific statement from the American Heart Association. Circulation, 142(25), pp. e506-e532.
Gregorio, L., et al 2014. Adequate dietary protein is associated with better bone mineral density and muscle mass in older women. The Journal of Nutrition, Health & Aging, 18(2), pp. 155-160.
Paddon-Jones, D. and Leidy, H.J., 2014. Dietary protein and muscle in older persons. Current Opinion in Clinical Nutrition & Metabolic Care, 17(1), pp. 5-11.
Weaver, C.M., et al 2016. Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation. Osteoporosis International, 27(1), pp. 367-376.
Comments