Menopause and Nutrition: Eating Well Through Menopause
While we can’t prevent natural declines in estrogen or aging, we can support our bodies through this transition. Lifestyle habits, like regular movement and nutritious eating, can play a significant role in improving energy, mood, and protecting our heart and bones. If you want to learn more about menopause itself, click here.
This resource offers an overview of diet and lifestyle tips to support your health during menopause. Use it to explore what works best for you, and reach out to your Constant Health dietitian for guidance on trying strategies that fit your lifestyle.
Nutrition Considerations
Energy Needs
As estrogen declines, metabolism may gradually slow down. This means your body may need slightly less energy over time; however, requirements also depend on factors like age, activity level, muscle mass, and health status. This is one reason you may notice a gradual increase in your weight despite no change in your diet. The good news is that gradual change responds to gradual change! Small adjustments can alter your weight trajectory.
Tip: Tracking is one tool that can help us understand your current and evolving energy needs.
Protein
Protein supports muscle, bones, fullness and blood sugar. It’s an essential part of any diet to support healthy aging. For many, it can be helpful to include a protein source at each meal or snack to meet their body’s protein needs and regulate hunger. If you want to learn more about protein and ways to increase your intake, see this resource.
Carbohydrates
Carbohydrates are an important source of energy, fibre, and key nutrients that support digestion, heart health, and stable blood sugars. However, for some women in menopause, refined carbs and added sugars may affect appetite or even trigger hot flashes. If you notice these symptoms after eating certain foods, try tracking them to identify patterns that help guide your choices. If you want to learn more about carbohydrates, click here.
Fats
Healthy fats are essential during menopause; they support hormone production, heart health, and nutrient absorption, while also helping manage inflammation and promote satiety. To learn more about the different types of fats, click here.
Cravings and Appetite
Many people notice changes in hunger or cravings during menopause. Hormonal shifts can make you feel hungrier or more likely to crave certain foods.
Hunger and cravings are complex; here are a few strategies that might help:
- Eat regularly: avoid long gaps without food
- Include protein and fibre with meals and snacks
- Plan ahead with satisfying snack options - For satisfying snack ideas, click here.
For more tips on minimizing hunger, click here.
Calcium and Vitamin D
Women are more prone to losing bone mass during and after menopause. Getting sufficient calcium and vitamin D can reduce your risk of developing osteoporosis.
Calcium: Women over 50 need about 1,200 mg/day. Aim for 2–3 calcium-rich foods daily, such as:
- 1 cup milk or fortified milk alternative ~300 mg
- ¾ cup Greek or soy yogurt ~200–240 mg
- 3 oz canned salmon ~180 mg
- ½ cup white beans ~100 mg
- ¼ cup almonds ~95 mg
Note: Only take a calcium supplement if recommended by your healthcare provider, based on your individual needs and dietary intake.
Vitamin D: Aids calcium absorption and supports bone density.
- Recommended intake: 600 IU/day. Hitting the requirements can be challenging as it’s found in only a few foods (fortified milk, fatty fish (salmon, trout), and mushrooms)and is not easy to acquire from UV rays if you live in the northern hemisphere!
- Health Canada recommends adults over 50 take a 400 IU supplement daily
Phytoestrogens
Phytoestrogens are plant-based compounds found in soy, flaxseed, and some fruits and vegetables. Some studies suggest they may help reduce certain menopausal symptoms, though results vary from person to person.
If you’d like, try experimenting with these to see if they make an impact for you:
- Include soy foods like tofu, tempeh, soy milk, or edamame regularly
- Enjoy a variety of fruits, vegetables, and nuts daily
- Effects may take 2–3 months to notice
Whole soy foods are safe to include during menopause and may even support long-term breast health. Supplements are not recommended unless advised by a healthcare provider.
Physical Activity
Movement supports bone strength, heart health, and mood. Any increase in activity can be beneficial; however, the guidelines are to aim for:
- 150 minutes/week of aerobic activity (like walking, swimming, or cycling)
- 2+ days/week of resistance or weight-bearing exercises
Remember, small amounts add up. Find what feels good and sustainable for you!
Managing Symptoms
Certain foods or beverages, like caffeine, alcohol, or spicy foods, can trigger hot flashes for some people. Tracking your symptoms can help identify any patterns that affect you.
The Bottom Line
Menopause is a natural transition. You don’t need to follow strict diets or avoid specific foods to feel your best. Focusing on balanced meals, movement, rest, and self-compassion will help you maintain long-term health and vitality. If you’d like personalized guidance, reach out to your Constant Health dietitian.