Let’s Talk Menopause & Nutrition: What Should I Eat Now?

Nutrition During Menopause

Let’s Talk Menopause & Nutrition: What the Hell Should I Eat Now?

Menopause. The time when your body suddenly decides it’s a good idea to throw your hormones into a blender and hit “liquify.” And while you’re dodging hot flashes, mood swings, and that stubborn belly fat that wasn’t invited to the party, there’s one thing that can actually help you feel halfway human again: food.

Yep, what you put on your plate can either make things smoother… or send you into a rage over burnt toast.

Let’s cut through the noise and talk real, practical nutrition for menopausal women (that’s us, legends in progress).

1. Protein: Your New Best Friend

Muscle mass naturally starts to decline with age—cheers for that, biology—and menopause speeds up the process. Protein helps maintain muscle, supports metabolism, and keeps you feeling full (which is handy when cravings start doing the cha-cha in your head).

Eat more: eggs, tofu, legumes, chicken, Greek yoghurt, and protein-rich snacks.

Yep, what you put on your plate can either make things smoother… or send you into a rage over burnt toast.

Let’s cut through the noise and talk real, practical nutrition for menopausal women (that’s us, legends in progress).

2. Calcium & Vitamin D: Because Your Bones Are Not Made of Titanium

Oestrogen drops like a rock during menopause, and that affects your bone density. Translation: your bones are at greater risk of doing the snap, crackle, and pop (and not in a good way).

Eat more: dairy, fortified plant milks, leafy greens, almonds, and sardines.

3. Fibre: For Your Gut, Your Heart, and Your Sanity

Hormonal shifts can mess with your digestion and cholesterol. Fibre helps keep things moving (you know what I mean) and supports heart health.

Eat more: whole grains, oats, chia seeds, veggies, and fruits.

4. Healthy Fats: Don’t Fear the Fat

Your brain and hormones love fat—the good kind. Omega-3s in particular can help with mood swings, brain fog, and inflammation (aka the menopause trifecta).

Eat more: avocados, nuts, olive oil, flaxseeds, and oily fish like salmon.

5. Limit Sugar and Processed Crap (Sorry, But Not Really Sorry)

Menopause can make your body more insulin-resistant, which means sugar gets stored as fat faster than ever before. Plus, processed foods often jack up inflammation, which makes hot flashes worse and energy levels tank.

Try this instead: Swap refined snacks for whole-food alternatives. Keep some dark chocolate, nuts, or fruit nearby so you’re not tempted by vending machine regret.

6. Hydration: The Secret Weapon No One Talks About

When your hormones are misbehaving, even mild dehydration can make things worse—cue brain fog, fatigue, and dry everything.

Aim for: 1.5–2 litres of water a day. Sip throughout the day, not all at once, and yes—sparkling water counts too.

Real Talk Wrap-Up

You don’t need a $500 supplement stack or a celebrity detox to feel better during menopause. What you really need is balance, whole foods, less crap, and enough protein to keep your muscles (and your mood) in check.

Think of nutrition during menopause like giving your body the respect it deserves after years of doing all the things. Feed it like you love it—even if some days, you’re not quite feeling the love.

References

Jean Hailes for Women’s Health. Food & Nutrition During Menopause. Retrieved from: https://www.jeanhailes.org.au/health-a-z/menopause/food-nutrition
Healthy Bones Australia (Osteoporosis Australia). Calcium & Vitamin D. Retrieved from: https://healthybonesaustralia.org.au/your-bone-health/calcium-vitamin-d/
National Health and Medical Research Council. Australian Dietary Guidelines Summary. Retrieved from: https://www.nhmrc.gov.au/about-us/publications/australian-dietary-guidelines
Heart Foundation Australia. Menopause and Your Heart. Retrieved from: https://www.heartfoundation.org.au/Heart-health-education/Menopause-and-your-heart
Eat for Health (Australian Government Department of Health). Food Essentials – Fibre. Retrieved from: https://www.eatforhealth.gov.au/food-essentials/fibre