Nutrition during menopause: It’s about more than just kilos!

Menopause does not start overnight. It begins gradually, often silently, during the period known as premenopause [1]. Estrogen levels fluctuate, then decrease until they go away completely.

However, hormones do more than just govern menstrual cycles [1-3]. They play a role in heart health, sugar regulation, bone density, fat distribution, muscle mass, sleep, and mood. When hormone levels fall, the body’s balance changes completely. It’s not a disaster, but it is an adjustment. Nutrition can make a substantial contribution to that adjustment.

In menopause, we’re not looking for a three-stage plan or a magic formula. What we need is a way to eat that will get us where we want to go for the rest of our lives and is adapted to the body’s new physiology, but without adding any pressure or guilt. A diet that is structured, nutritious, and spread out over the whole day. One that is stable and comforting.

This is exactly what the Mediterranean diet offers [4]. Far from being a trend or a list of “don’ts,” it’s one of the most-studied dietary models for prevention of chronic disease, including during the transition into menopause. Many specialists go as far as saying that it should be the basic pillar of diet at this stage of life [4,6] because it contains veggies galore, coloured fruits, legumes, whole grains, nuts, fish, olive oil… and very few processed foods. It’s not a strict diet; it’s a way of eating that is based in reality and in the pleasure of eating well.

It focuses on: chickpeas, lentils, roast zucchini, fennel, fresh strawberries, salmon, sardines, extra-virgin olive oil, whole-grain bread, almonds, navy beans, and tomatoes.

Take earlier action on risk factors that can be changed by diet

The transition into menopause is not the same for all women, and not all women run the same risk of developing metabolic diseases like type 2 diabetes. Data show that the earlier risk factors are identified, the more they can be effectively changed [4,5].

According to the American Heart Association, some women may benefit from more intensive nutritional interventions, including women who went through menopause early (before age 40), those who are not very active, who have insulin resistance, type 2 diabetes, high blood pressure, a large waistline, or off-target triglycerides. In those situations, turning to a dietician-nutritionist helps to adjust diet in line with the actual risk profile, find realistic, sustainable strategies, and avoid pointless detours to ready-made solutions.

That’s why personalized follow-up with a healthcare team is crucial, particularly when there’s a need for more than general recommendations. Some women also take medications that affect metabolism or diet, such as antidepressants, statins, or hormone therapy, while others go through this transition with a pre-existing chronic disease.

After menopause, the risk of cardiovascular disease rises, largely due to the drop in estrogen. The body becomes more sensitive to LDL cholesterol buildup, high blood pressure, and low-grade inflammation. A nutritious diet doesn’t fix everything, but it can slow down the progression. Focusing on fibre, especially legumes, whole grains, and fruits, on good fats like olive oil, nuts, or fatty fish, and on eating small amounts of processed foods can lower blood pressure, improve lipid profile, and provide better blood sugar control.

Eat these more often: black beans, chickpeas, oat flakes, ground flax seed, blueberries, walnuts, mackerel, trout, cold-pressed canola oil, whole-grain bread, and avocado.

Let’s stop always making it about weight

In menopause, much is said about weight gain, but that’s not the main battle. What really matters is maintaining muscle mass, staying active, and supporting our energy metabolism, not trying to “get back to our old figure” at any cost.

Going on a restrictive diet may do more harm than good. We lose muscle, slowing down base metabolism, and weakening body composition in the long term.

Real protection is provided by sustainable habits. Being active regularly: guidelines often recommend 150 minutes of physical activity per week. This isn’t a strict rule but a target that should be adapted to your fitness level. Doing strength training and incorporating low-intensity cardio like fast walking, bike riding, and swimming especially for women with physical pain. And eating better, not eating less!

With menopause, the body loses some of its invisible structure. Muscle mass melts away more quickly and bones lose their density, sometimes without us even realizing. None of this is abnormal, but it’s worth paying attention to because it has a direct effect on energy and quality of life.

To tackle it, adequate protein intake is essential, as well as balanced distribution of protein over the course of the day. Having a goal of about 25–35 grams of protein per meal—breakfast, lunch, and dinner—helps support muscle mass.

Incorporating these foods helps maintain muscle mass and bone health: eggs, plain Greek yogourt, milk, labneh, tofu, roasted chickpeas, beans, lentils, cottage cheese, nuts, hemp seeds, and veggie pâté.

Supplements, promises, and targeted marketing

Nowadays, we no longer live through menopause in our bodies alone; it’s posted on store shelves and Instagram feeds. From functional bars to powdered shakes and herbal capsules, a whole industry has been built around this stage of life, and many companies have realized there is money to be made from our insecurities. The outcome: there’s been an explosion of products, often with the same promises of “rebalancing hormones,” “relieving all symptoms,” and “regaining balance.”

Most of these products rely on popular ingredients with varying formulations: plant extracts such as sage, hops, maca, or black cohosh, vitamins B6, D3, and B9, minerals such as magnesium and zinc, soy isoflavones, amino acids like tryptophane, and even saffron or grape seeds. Nonetheless, there are still only limited solid clinical data to support these claims, or sometimes no data at all.

Science has a more cautious approach. Scientific solutions for us cost next to nothing and make common sense. Science primarily supports the cumulative effect of a consistent lifestyle, balanced diet, regular physical activity, restorative sleep, and, if necessary, hormone therapy, which is carefully considered with a doctor.

Healthy aging means more than just avoiding disease. It also implies maintaining memory, mobility, mental clarity, and the ability to enjoy life without depending on others. On that point, the data are clear! Adopting a Mediterranean diet in our 40s provides a 45–86% increase in our chances of staying healthy until we reach 70, defined as no major chronic disease with brain and body both still working well [6]. This preventative choice gives concrete results, even if you can’t see them in the mirror.

Prioritize these foods every day starting in your 40s: green veggies, olive oil, red berries, fish, legumes, nuts, whole-grain bread and other products, fresh herbs, and unprocessed foods.

Let’s not think of menopause as a collapse, but rather as a reconfiguration. Our diet plays an invaluable role in the new configuration. Not as a control, but as a support. Not for losing weight but for feeling good in our bodies. Not to escape aging, but to embrace it with energy and good health.