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When menopause hits, many of us turn to the nearest remedy to soothe hot flushes and other uncomfortable symptoms. But the truth is, the most effective approach isn’t just one quick fix—it’s holistic. From physical activity to mental well-being and, yes, your diet, menopause requires a multifaceted strategy. And it turns out that food—what you eat, what you avoid, and the nutrients you prioritise—can be one of your most powerful allies. As your body adapts to new hormonal rhythms, your diet can help ease the transition, improving everything from bone health to energy levels.
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The Link Between Diet and Menopause Symptoms
The foods you eat have a direct impact on your menopause symptoms. Hormonal shifts during menopause—especially declining estrogen levels—can make you more prone to weight gain, bone loss, and increased risk of cardiovascular disease. But with the right dietary choices, you can help your body stay resilient and reduce these risks. A healthy diet plays a critical role in this phase, supporting your body and minimising discomfort as you go through the menopausal transition.
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Nutrients to Prioritise During Menopause
Calcium and Vitamin D
One of the most significant changes during menopause is the rapid decline in bone mineral density, which increases the risk of osteoporosis. Calcium and vitamin D are essential nutrients for maintaining healthy bones, and ensuring your calcium intake is sufficient during menopause is critical.
To keep your bones strong, focus on calcium-rich foods like:
- Dairy products: milk, cheese, yogurt.
- Green leafy vegetables: kale, spinach.
- Fortified soy milk and juices.
At the same time, vitamin D helps your body absorb calcium. Without enough vitamin D, your body struggles to maintain bone strength, so incorporate foods like:
- Fatty fish: salmon, tuna.
- Fortified cereals and dairy products.
Aim for 1,200 mg of calcium per day and 600-800 IU of vitamin D. Studies show that these levels combined with lifestyle modification can significantly reduce the risk of fractures and bone weakening during menopause (1, 2).
Protein for Building and Maintaining Muscle
Menopause doesn’t just affect your bones—it also impacts your lean muscle. As you age, your body loses muscle at a faster rate, making protein a key nutrient in maintaining muscle health. Increasing your dietary protein intake helps preserve skeletal muscle mass, supports your metabolism, and reduces the risk of falls and injury.
Good sources of protein include:
- Lean meats like chicken and turkey.
- Legumes and plant-based proteins like tofu and quinoa.
- Fatty fish, which provide protein and omega-3s (1).
Research suggests that consuming 20-30 grams of protein per meal is optimal for maintaining muscle mass in postmenopausal women (2).
Healthy Fats for Cardiovascular Disease
Menopause increases the risk of heart disease due to declining estrogen levels. Incorporating healthy fats—particularly omega-3s—into your diet can help reduce LDL cholesterol and support your heart. The Mediterranean diet, known for its heart-healthy benefits, is a great place to start (1).
Prioritise:
- Extra virgin olive oil in place of butter or processed oils.
- Nuts and seeds: almonds, walnuts, flaxseeds.
- Fatty fish like salmon, which is rich in omega-3s.
Studies have shown that women following a Mediterranean diet experience fewer menopausal symptoms and lower risk of developing coronary heart disease (1, 2).
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Foods and Nutrients to Avoid
Processed Foods and Refined Sugars
While it’s tempting to reach for a quick sugar fix during a stressful day, processed foods and refined sugars can worsen menopausal symptoms. These foods can cause blood sugar spikes, promote weight gain, and increase inflammation, which can make hot flushes and mood swings more intense.
Instead, focus on whole, unprocessed foods like fruits and vegetables, whole grains, and lean proteins that stabilise your energy levels and support your health (1).
Too Much Salt and Blood Pressure
A diet high in salt can raise blood pressure and contribute to water retention, which can make you feel bloated and uncomfortable. To reduce these symptoms, cut down on processed snacks, canned soups, and other high-sodium foods. Opt for herbs and spices to flavour your meals without the added sodium (1).
Spicy Foods and Hot Flushes
If you’re prone to hot flushes, spicy foods might be making things worse. While they aren’t a trigger for everyone, for many women, foods with heat can intensify menopausal hot flushes. Pay attention to how your body reacts after eating spicy meals and cut back if you notice a pattern (2).
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Dietary Supplements: Do You Need Them?
Vitamin D and Calcium Supplements
Even with a well-balanced diet, some women may struggle to meet their dietary intake calcium and vitamin D levels. In these cases, supplements can help maintain bone health and reduce the risk of osteoporosis. Aim to meet your recommended dietary allowance for both nutrients to support your bones during menopause (1).
Phytoestrogens and Natural Remedies: Meno Essential +
For those seeking a natural alternative or complement to hormone replacement therapy, phytoestrogens—plant compounds that mimic estrogen in the body—can be a powerful tool. Biolae’s Meno Essential + combines clinically-tested natural ingredients, including Lifenol® (a patented hops extract) and Affron® (a patented saffron extract), shows alleviate common menopausal symptoms (1, 2).
Meno Essential + offers a hormone-free option for women looking to manage their symptoms naturally. By targeting hot flushes, mood swings, and sleep disruption, it provides a comprehensive approach to menopause support (1).
Lifestyle Changes for Long-Term Health
In addition to diet, making small lifestyle adjustments can further support your health during menopause:
- Regular exercise helps maintain bone density and muscle while reducing the risk of heart disease.
- Staying hydrated by drinking plenty of water can help manage symptoms like bloating and hot flushes.
- Reducing alcohol and caffeine intake can also improve your mood and sleep quality (1).
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Conclusion: Food as Your Menopause Ally
When it comes to managing menopause symptoms, food isn’t just fuel—it’s one of the most powerful tools at your disposal. By focusing on a balanced diet rich in calcium, vitamin D, healthy fats, and protein, you can significantly improve your health and reduce discomfort during this transition. And for those seeking a natural, hormone-free supplement, Meno Essential + offers a well-rounded solution to help you navigate the challenges of menopause with confidence.
