Menopause Nutrition: Your Questions Answered

Menopause can feel like a plot twist you didn’t ask for. Hormones shift, your body changes, and suddenly you’re Googling things you never thought you’d Google, and we all know where that ends!

Then there’s social media, where people are shouting at you from supermarkets about what you should and shouldn’t eat, it’s sucking the joy out of food and confusing us all!

But here’s the good news: according to our independent nutritionist, you don’t need a total life overhaul to feel better, and you certainly don’t need to cut out vast amounts of foods! We asked you for your questions to help us navigate all this, and this is what Jo Meadows Nutrition had to say:

 

1. What nutrients should I prioritise during perimenopause?

Healthy eating in midlife isn’t wildly different from any other stage of life. But declining oestrogen means bone and muscle loss speeds up, and your risk of heart disease rises. Sounds like a lot! But here’s the thing: it doesn’t take a life overhaul to make a difference. One extra portion of veg, no sugar in your cup of tea, swapping butter for olive oil, or walking for ten minutes instead of scrolling on the sofa, all add up. Don’t underestimate the power of small habits.

I encourage women to focus on five key areas, but you don’t have to do them all at once. Start with what matters most to you and keep an eye on your personal health numbers and family history (blood pressure, cholesterol, blood sugar, fracture risk). Build from there.

Muscles: Protein at every meal (fish, lean meat, beans, pulses, eggs, tofu, Greek yoghurt, meat alternatives). Pair it with resistance training. Hate gyms? Try push-ups at home. Aim for strong, not skinny.

Bones: Calcium-rich foods (dairy, fortified plant milks, tofu, leafy greens, almonds). In winter, add a 10 μg vitamin D supplement. Resistance training isn’t just for muscles; it’s great for bones, too.

Heart: Less saturated fat (processed meats, butter, coconut oil, pastries), more unsaturated fats (olive oil, nuts, oily fish). Add more fibre (whole grains, beans, pulses, fruit, and vegetables) to lower cholesterol and steady blood sugar levels.

Brain: Omega-3s from oily fish, walnuts, chia, flax + colourful fruit & veg for polyphenols.

Gut: 30g fibre/day from wholegrains, fruit, veg, legumes. Add fermented foods (kefir, sauerkraut, yoghurt).

And remember, food should bring joy, not guilt.

 

2. How can I manage weight gain and body changes?

Weight shifts are common but not inevitable. Body fat often redistributes (it’s not fully understood why this affects some more than others). It’s not just about food and movement, genetics, mental health, stress, access to healthcare, healthy food, income, and even where you live (some of which we can’t change) that can all have an impact on body weight.

Instead of chasing “thin,” aim for health and strength. If weight loss is your goal:

• Base meals around protein + fibre
• Minimise ultra-processed foods
• Resistance training + regular walks
• Be mindful of alcohol and added sugars
• Be mindful of sauces, dips, oils, mayo, etc, as we tend not to count them, and they can add up

You don’t necessarily have to track calories, although studies show those who do tend to lose more weight than those who don’t (short term anyway). However, being aware of calories is definitely wise; a caramel latte or a large glass of wine can be the reason you’re not in a calorie deficit.

 

3. Can certain foods reduce hot flushes and night sweats?

I’m honestly not sure! The research isn’t perfect, but here’s what we know:

• Triggers include alcohol, caffeine, and spicy food.
• Phytoestrogens (found in soy, tofu, and flaxseed) may help some women, but not all. 2–3 servings of soy foods per day are probably required to see a benefit.
• Maintaining muscle and staying active also seems to reduce symptoms.

 

4. Are there foods that help with mood swings?

Mood shifts and the psychological changes in menopause can be common. Eating well can be helpful, but it’s just one piece of the puzzle. Please do speak to a GP or counsellor if you’re struggling.

A Mediterranean-style diet has been linked to better mood:

• Wholegrains, fruit, veg, legumes, nuts, seeds, oily fish, olive oil.
• Less ultra-processed and sugary foods.

But let’s be real, when you feel low, cooking from scratch can feel like climbing Everest. Start small:

• Frozen veg or pre-chopped veg/fruits.
• Wholegrain bread and pasta instead of white.
• Microwave lentils/chickpeas to bulk out meals.
• Swap crisps for popcorn.

Progress, not perfection.

 

5. What role does protein play, and how much do I need?

Protein is important as it:

• Preserves muscle (alongside resistance training)
• Supports bones
• Keeps you full
• Aids immune + hormone function

Aim for 1.0–1.2g per kg bodyweight daily. Personally, I don’t measure; I ensure I have a good palm size or quarter plate of protein per meal.

Remember, though, it’s not the only nutrient you should be focusing on, think balance and fibre too. Exactly why plant-based proteins (lentils, beans, chickpeas, nuts & seeds, quinoa, etc.) are so great: they include both!

 

6. Should I worry about bone health?

Don’t worry, but do be mindful, especially if you’re at higher risk for osteoporosis (try the FRAX tool) or have a family history. Consider:

• Calcium-rich foods: dairy, tofu, leafy greens, almonds, fortified plant milks, 2–3 servings daily
• Vitamin D: sunshine (safely) + 10 μg supplement in winter
• Omega-3s: Oily fish 1–2 portions weekly
• Magnesium: pumpkin seeds, chia, almonds, spinach, black beans, dark chocolate
• Protein supports bones, too
• Resistance training isn’t just for muscles; it’s great for bones, too

 

7. How do alcohol and caffeine affect menopause?

Alcohol & Menopause

Alcohol might feel like a quick way to relax, but it can do the opposite during menopause (and at any life stage, to be honest). The fear the day after drinking is a real thing!

It can also exacerbate hot flashes, disrupt sleep, and affect your mood. There’s also the bigger picture: alcohol raises cancer risk, and experts agree there’s no truly safe level. That doesn’t mean you can’t enjoy a glass now and then, but less really is better for your long-term health.

Caffeine & Menopause

Coffee lovers don’t panic! Caffeine can trigger flushes and mess with sleep for some women, so if that’s you, it may help to cut back or switch to decaf later in the day. But the good news? In moderate amounts (2–4 cups a day), caffeine is linked with health perks like a lower risk of type 2 diabetes, stroke, and even Alzheimer’s. So, it’s about finding your sweet spot - enough to enjoy, but not so much that it hijacks your sleep or comfort.

Tip: If coffee makes you jittery, try decaf or opt for herbal teas instead. And if you’re on iron tablets, have tea/coffee away from iron-rich meals or supplements (it can block absorption).

 

8. What foods can support better sleep?

Diet won’t solve insomnia on its own, but certain foods may be helpful:

• Magnesium: nuts, seeds, black beans, leafy greens
• Tryptophan: tofu, oats, milk, kiwi, nuts
• Natural melatonin: tart cherries, pistachios

Benefit Menosupport juice includes tart cherries!

Avoid heavy meals, alcohol, and caffeine close to bed. And yes, switch off the box set at a reasonable hour.

 

9. How do I stay full, energised, and avoid emotional eating?

Staying Full & Energised

To keep energy steady through the day:

• Fuel your body well → Eat the correct number of calories for your needs.
• Balance your meals → Build each plate with protein, fibre, and healthy fats. This combination keeps you fuller for longer.
• Don’t skip meals → Skipping often leads to overeating later.
• Snack smart → Keep quick, nourishing options on hand, like hummus with veg sticks, fruit with a handful of nuts, Greek yoghurt with chia and berries, or a little popcorn.

Emotional Eating

Emotional eating is real and very common; food can be comforting, and that’s okay in moderation. The challenge is when it becomes the only coping strategy, which can feel unhelpful and sometimes lead to disordered eating.

Try adding other ways to support yourself when stress or emotions hit:

• A few minutes of deep breathing or mindfulness
• A brisk walk or moving your body in a way you enjoy
• Talking it out with a friend or colleague

If emotional eating feels hard to manage on your own, reaching out for professional support (like a counsellor or therapist) can be a valuable first step.

 

10. What are your top 5 dairy-free, veggie energy foods?

Here’s my go-to list:

• Oats – slow-release carbs + B vitamins
• Bananas – portable and naturally energising
• Sweet potatoes – fibre-rich carbs
• Quinoa – protein + iron
• Lentils/chickpeas – fibre + protein powerhouses

 

Final Thoughts

Menopause is a chance to reset. Stronger bones, steadier moods, better sleep, and more energy are all within reach with small, sustainable changes