Healthy Eating For Menopause: 6 Nutrients You Need

If you’re in your late 30s, 40s or 50s, chances are you’ve been hearing a lot about perimenopause and menopause. It’s a time of major change, and many women and folx with ovaries wonder how to eat for optimal health during this life transition. With so much conflicting information out there, it can be hard to know what’s best for your body. As a registered dietitian, I’m here to help you understand healthy eating for menopause and perimenopause. By focusing on key nutrients, you can manage symptoms and improve your health, energy, and vitality.

Understanding Perimenopause, Menopause & Post-Menopause

Perimenopause, menopause, and post-menopause—these terms are often thrown around, but what do they really mean? Let’s break it down:

• Perimenopause is the phase leading up to menopause, usually starting as early as your mid-30s, with an average start in your mid-40s. During this time, ovarian hormone production fluctuates, causing a variety of symptoms such as mood changes, sleep disturbances, hot flashes, joint pain, muscle aches, brain fog, and others. The average length of perimenopause is about 5 years, but it can vary.
• Menopause officially happens when you’ve gone 12 consecutive months without a period. Your ovaries stop producing eggs, and levels of estrogen and progesterone decrease significantly.
• Post-menopause is the stage that follows menopause. The average age of entering post-menopause in the U.S. is 52, meaning most women will spend about a third of their lives in this phase.

How Our Health Changes during Perimenopause and Post-Menopause

Whether you’re in perimenopause, menopause, or post-menopause, your body’s nutrition needs change. Estrogen has a protective effect on our body, regulating blood sugar levels, decreasing inflammation in blood vessels, and supporting bone health. When estrogen levels decline, the protective effects weaken, and the risk of various health issues increases. These health risks start during perimenopause and increase in post-menopause once estrogen production drops.

Some common health changes during this transition include:

• High blood sugar and diabetes. As estrogen declines, cells become more insulin resistant, leading to rising blood sugar levels. You may notice an increase in your hemoglobin A1C and fasting glucose levels at your yearly check-ups.
• High cholesterol and heart disease. Even with a healthy diet, the loss of estrogen’s protective effects can result in elevated lipid levels, increasing the risk of heart disease.
• Bone loss. Lower estrogen levels lead to a decrease in bone density, putting you at higher risk for osteoporosis and fractures.
• Muscle loss. Estrogen decline also contributes to muscle mass loss, which can lead to reduced strength and mobility over time.

The good news is that with the right nutrition, you can support your body through these changes and protect your health!

Healthy Eating For Menopause: 6 Nutrients to Add to Your Diet

Let’s dive into the essential nutrients you should include in your diet during menopause.

1. Protein: Building Muscle Mass & Stabilizing Blood Sugar

Eating enough protein is essential for maintaining lean muscle mass. As estrogen declines starting in peri-menopause and especially post-menopause, muscle loss increases. Losing muscle can lead to reduced strength and mobility over time.

Adding protein to your meals and snacks can also help you manage your blood sugar levels. When paired with protein, carbohydrates digest slower leading to a smaller increases in blood glucose or blood sugar levels.

Pro Tip: Check out this article to learn which foods will help you manage blood sugar levels.

Aim for at least 20-30 grams of protein at each meal and 10-15 grams of protein at snacks. Don’t want to worry about grams or find numbers stressful? No problem! Aim to have a protein rich food at each meal and with each snack. This is a simpler way to eat enough protein!

Foods to Include:

• Lean meats like chicken, turkey, pork chops, lean beef
• Fish, especially fatty fish like salmon and sardines. Any form of seafood is a welcome addition!
• Plant-based proteins like tofu, tempeh, seitan
• Legumes like lentils, chickpeas, beans, edamame. As an added bonus these foods have lots of fiber too!
• Eggs
• Dairy products like greek yogurt, cottage cheese, kefir
• Protein shakes (if preferred)
• Nuts, nut butters

Pro Tip: Resistance training is essential for preventing muscle loss and building strength. Aim for 2-3 days a week of resistance exercises, such as weight lifting or using resistance bands. This not only supports your muscles but also helps maintain bone density, boosting both your strength and overall health.

2. Calcium: Protecting Your Bones

Calcium plays a critical role in maintaining bone density and strength. As estrogen levels decline post-menopause, it becomes even more important to support your bones. Lower estrogen levels lead to a decrease in bone density, putting you at higher risk for osteoporosis and fractures.

Aim for 1,200 mg of calcium per day or 3-4 servings of calcium foods daily.

Foods to Include:

• Dairy products like milk, yogurt, cheese, kefir
• Fortified plant-based milks and yogurts (almond, soy, oat, cashew)
• Leafy greens like kale, collard greens, and bok choy
• Canned fish like sardines and salmon (with bones)
• Fortified breakfast cereals
• Tofu set with calcium (check nutrition label for calcium content)

Pro Tip: Make sure to also get enough vitamin D. This vitamin enhances calcium absorption and is essential for bone health.

3. Omega-3 Fatty Acids: Supporting Heart and Brain Health

The loss of estrogen’s protective effects can result in elevated lipid levels, increasing the risk of heart disease in post-menopause. To support your heart, eat more foods that have fiber and foods with omega 3 fatty acids.

Omega-3 fatty acids are crucial for supporting cardiovascular health and reducing inflammation. Omega-3s also play a key role in brain health, helping with mood and cognitive function and joint health.

Foods to Include:

• Fatty fish like salmon, mackerel, herring and sardines
• Flaxseeds (ground), chia seeds
• Walnuts and pine nuts

Pro Tip: If you are not a fan of any of the foods listed above, consider an omega 3 supplement like fish oil.

4. Fiber: Keeping Your Digestion, Cholesterol and Blood Sugar on Track

Fiber is an incredible nutrient that does wonders for your health! It helps keep your digestion on track by preventing constipation. Plus, fiber is great for your heart – it can help lower cholesterol and reduce the risk of heart disease. It also works to keep your blood sugar levels steady, making it easier to manage your risk of developing diabetes.

Aim for at least 25-30 grams of fiber per day to support digestion and blood sugar levels.

Foods to Include:

• Legumes like beans, lentils, chickpeas, edamame
• Fruits
• Vegetables
• Whole grains like oats, quinoa, brown rice, hole grain bread, whole grain pasta, chickpea pasta
• Nuts
• Seeds (chia seeds are especially high in fiber)

Pro Tip: Read this article to learn how to lower your cholesterol levels by eating more foods with fiber.

5. Vitamin D: Enhancing Calcium Absorption and Supporting Immunity

Vitamin D works in tandem with calcium to help preserve bone mass. It also supports immune function and can improve mood, which is especially important during menopause.

Foods to Include:

• Fatty fish like salmon, tuna, and mackerel
• Fortified foods such as plant-based milks, orange juice, and cereals
• Egg yolks and mushroom

Pro Tip: Get your vitamin D levels tested and talk to your healthcare provider about supplements if needed.

6. Hydration: Water and Hydrating Foods for Hot Flashes & Energy

Fatigue is a common issue during perimenopause, and caffeine often seems like an easy fix. However, caffeine can worsen hot flashes, disrupt sleep, and increase anxiety. One often-overlooked cause of fatigue is dehydration. Instead of reaching for more coffee, focus on staying hydrated.

Foods and Drinks to Include:

• Water (try infusing it with fruits or herbs for flavor)
• Herbal teas like chamomile and peppermint
• Fruits and veggies have a high content of water. Add foods like watermelon, cucumbers, oranges, zucchini

What to Limit during Menopause

My approach to nutrition and health focuses on adding nutrient-dense foods to your diet before worrying about what to limit. During perimenopause and post-menopause, certain habits can have a more pronounced impact on your health increasing risk of developing health issues. Being mindful of certain foods and beverages, without feeling stressed or anxious, can help support your body as it enters post-menopause.

Be Mindful of the Following Foods:

• Alcohol: While a glass of wine might seem relaxing, alcohol can worsen hot flashes and disrupt sleep. Consider if you can limit or avoid alcohol.
• Caffeine: Often we become more sensitive to caffeine post-menopause. Too much caffeine can contribute to hot flashes, anxiety, and sleep disturbances. Consider reducing your intake, especially in the afternoon and evening, to help keep symptoms in check.
• High-sodium foods: Post-menopause, blood pressure increases for many people. Foods like canned soups, condiments, chips and salty snacks, and table salt can raise blood pressure further. Being mindful of your sodium intake can help keep your blood pressure in check. Consider flavoring your dishes with herbs and spices that don’t have added salt.
• Added sugars: With the rise in insulin resistance, it’s a good idea to be mindful of your consumption of added sugars in foods and beverages. With so many products on the shelves, compare brands and select one that has less added sugars when possible. Approach this in a way that feels good for you and doesn’t cause stress or anxiety. Consider working with a registered dietitian for individualized support.

It’s important to enjoy what you eat and not feel restricted. Remember, it’s not about depriving yourself—it’s about nourishing your body with the foods that help you thrive.

Take Charge of Your Health During Menopause

As you navigate perimenopause and post-menopause, nourishing your body with the right foods is key. Focus on eating foods with protein, omega 3s, fiber, calcium and vitamin D to support your body during this transition.

If you’re looking for more personalized advice to optimize your nutrition during menopause, I’m here to help!  Book a session with me today—I accept insurance and would love to work with you to create a nutrition plan tailored to your needs!