Perimenopause and menopause—two natural life stages that every woman will eventually experience. While they can bring a whirlwind of changes, from hot flashes and mood swings to sleep disruptions and energy dips, they’re also a time to embrace the opportunity to nourish and care for your body in new, empowered ways. If you’re an active woman in midlife, the way you fuel your body during this transition can make all the difference. It is not uncommon to experience weight gain and a change in distribution of body fat. I hear the same complaint over and over, ‘my diet has not changed, but I am putting on weight’, or ‘I am eating less and spending more hours on treadmill than ever and yet I can’t shift the extra weight I gained’. Does it sound familiar? Well, you are not alone. So many of us share the same confusion.
It is important to understand why these changes are happening and act accordingly. Dieting is not the answer, just like more aerobic exercise alone won’t help. The key is to make the right changes in the type of food we eat and the kind of physical activity we do. In a nutshell, we need to eat the right food to fuel our body not starve it and we need to focus on strength exercise to increase muscle rather than try to burn fat through aerobic exercises.
Today I would like to talk about the role of nutrition in perimenopause and menopause—and how eating with intention can help you feel your best.
Understanding Perimenopause and Menopause
Before we dive into the “what” and “how” of nutrition, let’s quickly revisit what perimenopause and menopause actually are. Perimenopause is the stage leading up to menopause, typically starting in your 40s, although it can happen earlier or later. During this time, your hormones fluctuate and may start to decrease, leading to symptoms like irregular periods, hot flashes, night sweats, and mood swings.
Menopause officially happens when you’ve gone 12 months without a period, signaling the end of your reproductive years. Menopause itself it lasts just one day, after that you are officially in post menopause. This is the perfect time to take stock, revise your lifestyle habits and cherish your well-being. Your nutrition.
Why Nutrition Matters
Nutrition plays a huge role in how you feel during perimenopause and post menopause. It’s not just about preventing weight gain (although that’s definitely part of it). The right nutrients help you manage common symptoms, support hormonal balance, protect bone and heart health, and keep your energy levels up.
The beauty of good nutrition is that it can help smooth out the peaks and drops of these hormone shifts, supporting your body’s natural processes. Plus, it can help you maintain the same active, vibrant lifestyle you’ve always loved. After all, who says midlife can’t be the best time of your life?
Key Nutrients for Women in Midlife
So, what are the key nutrients to focus on? Here are a few that are particularly beneficial during perimenopause and post menopause:
Calcium & Vitamin D: The Bone Protectors
As estrogen levels decline, the risk of bone loss increases. Calcium and Vitamin D are crucial for maintaining bone density. While calcium helps build and maintain bone strength, Vitamin D is fundamental in calcium absorption. Calcium is present in a large variety of foods a part from dairy, calcium-rich foods are leafy greens such as kale, broccoli, rocket and spinach. Prunes, figs and dried fruits are very rich in this important mineral for our bones and a good option for a mid morning or afternoon snack. If you don’t like dairy or are intolerant fortified plant-based options such as almond or oat milk are a great option. Vitamin D can be found in fatty fish like salmon or through exposure to sunlight. Perimenopausal women daily calcium needs are 1000mg, while post menopausal women should aim for 1200mg daily.
Magnesium: The Relaxation Mineral
Magnesium is vital for supporting over 300 biochemical reactions in your body, including muscle function and sleep regulation. It also helps manage stress and keeps your mood balanced. Food sources of magnesium are nuts, seeds, leafy greens, and whole grains. If you’re struggling with sleep disruptions or anxiety, magnesium-rich foods might just be your new best friend.
Omega-3 Fatty Acids: The Inflammation Fighters
Omega-3s are known for their anti-inflammatory properties, which can help ease joint pain, improve heart health, and even support brain function. You can find them in fatty fish like mackerel, sardines, and salmon, as well as in plant-based sources like chia seeds, flaxseeds, and walnuts.
Phytoestrogens: The Natural Hormone Helpers
Phytoestrogens are plant compounds that mimic estrogen in the body. While they’re not as powerful as the real deal, they can help balance hormone levels and reduce symptoms like hot flashes. Foods like soybeans, tofu, flaxseeds, pulses and sesame seeds are rich in phytoestrogens. A good way to incorporate phytoestrogens in your nutrition is to add legumes to your dishes, seeds to your salads and a spoon of ground flaxseed to a delicious soup.
healthy nutrition and light breakfast – toast with avocado and egg”n
Protein: The Muscle Maintainer
Protein becomes even more important in midlife as we naturally lose muscle mass. Eating enough protein helps preserve lean muscle, supports metabolism, and keeps your energy up. Include lean proteins like chicken, turkey, eggs, beans, lentils, and tofu in your meals to keep your muscles—and your energy—strong.
Water: The Power of Staying Hydrated
Staying hydrated is very import at any life stage, and even more so during the hormonal shift we go through in mid life. It helps with dehydration related symptoms, it helps maintains your skin elastic and it supports psychological function. Ultimately, water is one of the most accessible and effective tools to enhance quality of life during menopause, helping to keep both body and mind balanced through this transformative period. But how much water is enough water? Everybody’s needs are different and depend on many different factor, but as a rule we should aim for at least 8 glasses of water spread throughout the course of the day.
On our next post we will discuss how to incorporate these key nutrients in your diet to increase energy, maintain a healthy weight and stay strong and healthy during the menopause transition and in post menopause.
