Are you or someone you love experiencing menopause? Are you wondering whether nutrition has a role to play during this time?
Menopause is a natural part of life, yet it often brings physical and emotional changes that can feel unfamiliar. During this time, having the right support around you from trusted providers of integrated NDIS, behavioural, and dietitian support can make an incredible difference in how you feel and function each day.
The foods you eat, the habits you build, and the care you receive all work together to strengthen your body and mind. With gentle guidance, balanced nutrition, and personalised care, it’s possible to feel more grounded and in tune with your body again.
This guide explores what happens in the body during menopause, why nutrition matters, and how small, sustainable changes can help you feel more balanced, nourished, and in control.
Before exploring the role of nutrition, it’s important to understand what menopause actually means and why it affects so many aspects of your wellbeing.
During menopause, estrogen levels naturally decline, leading to changes in metabolism, bone density, and overall energy levels.
Estrogen is one of the body’s most powerful hormones. When its levels decrease, you may notice changes in several areas:
These shifts highlight why nutrition is such an essential part of managing menopause it helps restore balance and protect your health from the inside out.
Between 75 and 80 percent of women experience menopause symptoms, and up to 30 percent find them severe. Common symptoms include:
These symptoms are natural but can often be managed effectively through nutrition, gentle lifestyle changes, and professional support.
A consistent, nutrient-rich diet helps stabilise blood sugar and energy levels, both of which affect hormone activity. Including complex carbohydrates, quality proteins, and healthy fats at each meal supports better balance.
Lower estrogen can increase the likelihood of heart disease, diabetes, and bone loss. Choosing foods high in fibre, antioxidants, and lean protein can lower these risks and promote longevity.
A slower metabolism is common, but maintaining a healthy weight is possible with portion balance and regular physical activity.
Foods rich in omega-3s, B vitamins, and magnesium support emotional wellbeing, concentration, and calmness.
The Mediterranean diet has been widely studied for its ability to promote long-term health. It’s full of nutrient-dense foods and naturally anti-inflammatory ingredients that benefit the body during menopause.
This approach is flexible, flavourful, and sustainable, helping you enjoy food while nourishing your body.
If you’re unsure how to adapt the Mediterranean diet for your unique needs, Holistic Me can help by creating a personalised meal plan that supports your hormonal and metabolic health.
Protein helps maintain muscle and supports a steady metabolism.
Try to fill one quarter of your plate with a source of protein, such as:
After age 50, calcium needs increase significantly. Include:
Vitamin D helps your body absorb calcium effectively. Get safe sun exposure, eat fortified foods, or talk to your GP about testing your levels.
Healthy fats help support hormone production and protect the heart.
Include:
Aim for 1.5 to 2 litres of water daily to support metabolism and energy levels.
Certain foods can worsen hot flushes or night sweats. You may wish to reduce:
Holistic Me encourages women to listen to their bodies. Keeping a simple food and symptom journal can help identify which foods support your wellbeing and which ones to limit.
Nutrition works best when combined with other positive daily habits.
Physical activity helps maintain bone density, muscle mass, and mood. Try:
Aim for a consistent bedtime and reduce screen use in the hour before sleep to support recovery and energy levels.
Mindfulness, deep breathing, and spending time outdoors all support mental wellbeing. Surround yourself with people who uplift and support you.
At Holistic Me, we understand that menopause is about more than physical change. Our practitioners take a whole-person approach, addressing nutrition, emotional wellbeing, and lifestyle to help you feel your best.
For some women, nutrition alone may not be enough to fully manage symptoms. It’s important to discuss additional options with your healthcare provider.
Common treatments include:
Combining nutrition, lifestyle changes, and professional guidance creates the best foundation for lasting wellness.
Menopause is a time of change, but it can also be a period of renewal and empowerment. The right nutrition can help you feel strong, confident, and in control of your wellbeing.
Contact Holistic Me today to book a consultation and discover how tailored nutrition advice and lifestyle guidance can help you thrive through menopause and beyond.
Yes. Balanced nutrition can ease symptoms such as fatigue, hot flushes, and mood changes while improving bone and heart health.
Some women benefit from calcium and vitamin D supplements, especially if dietary intake or sunlight exposure is limited. Speak to your doctor before starting any supplements.
Not always. By following a healthy eating pattern and staying active, you can maintain or even lose weight during menopause.
The Mediterranean diet is highly recommended because it supports heart, bone, and brain health while reducing inflammation.
Avoid triggers like caffeine, alcohol, and spicy dishes. Stay hydrated and enjoy cooling foods like salads, yogurt, and fresh fruit.