Nutrition and Menopause

Menopause is a natural process that marks the end of menstruation and fertility in women and people assigned female at birth. It typically occurs between the ages of 45 and 55, although it can happen earlier. Menopause also can occur as a result of surgical procedures, medical conditions or treatments for various health issues, including radiation or chemotherapy. When it occurs before the age of 40, it is considered premature menopause.

Stages of Menopause

Many people find it surprising to learn that menopause unfolds in several stages, including perimenopause, menopause and post-menopause.

Perimenopause typically begins years before menopause, often in the mid- to late-40s. On average, this transition lasts for a period of four years before menstruation stops. However, every person’s experience is unique. During perimenopause, symptoms including hot flashes, mood changes, trouble sleeping, irregular periods and weight gain may be experienced. The frequency and severity of symptoms are likely to differ for each person. While some may experience mild symptoms or none at all, others may have symptoms that significantly disrupt their quality of life.

The menopause stage is reached once a person stops menstruating for 12 consecutive months.

Once menopause is reached, post-menopause begins. Women or people assigned female at birth can spend the rest of their life in this stage. After a few years, many symptoms may begin to ease. For example, hot flashes may improve after one to two years of menopause.

Common Symptoms of Menopause

Remember: Every person’s experience with menopause is distinct; some people may have severe symptoms that interfere with daily life, while others may not experience any symptoms at all.

Typical symptoms of menopause may include:

• Changes in weight and fat distribution, especially in the middle section of the body
• Hot flashes and night sweats
• Sleep disturbances
• Emotional changes

Nutrition for Menopause

Nutrition is crucial for maintaining overall health and may help in managing menopause symptoms. It starts with an overall well-balanced eating plan. Here are a few key nutrition tips:

Adopt a Balanced Eating Routine

The best diet for menopause is an overall healthful eating routine that includes a variety of nutritious foods from all food groups to provide the body with the nutrients it needs. Some nutrients become increasingly important as we age, so focusing on foods that provide lean protein, complex carbohydrates, healthful fats and foods rich in vitamins and minerals is important. Staying well-hydrated is important, too. Sips of cold water before bed may even help with hot flashes during the night.

Protein

Protein is a key nutrient for those going through menopause. It's essential for maintaining muscle mass, which decreases during this stage of life. In addition, protein can help you feel full longer, making it easier to manage weight changes that may occur. Good sources of protein include fish, poultry, lean meats, eggs and plant-based proteins, such as beans, lentils and tofu.

Whole Grains

Whole grains are a source of dietary fiber, several B-vitamins and minerals such as magnesium. B-vitamins play a role in regulating metabolism, and magnesium is needed for bone health. Foods with dietary fiber provide benefits that can be helpful during menopause, such as improving gut health, helping to control blood sugar and lowering the risk of heart disease. Sources of whole grains include whole-wheat breads and pastas, quinoa, brown rice, oats and bulgur.

Fruits and Vegetables

Fruits and vegetables are packed with essential vitamins, minerals, dietary fiber and antioxidants that may help manage some menopause symptoms. Plus, they tend to be lower in calories and are a source of potassium, which is important for regulating blood pressure.

Dairy and Dairy Alternatives

Low-fat or fat-free milk, yogurt and cheese or fortified soy versions provide calcium and often vitamin D. These nutrients are especially important during menopause, since there is an increased risk of bone loss, which can lead to osteoporosis.

Other foods may provide calcium, such as spinach and kale, but the amount absorbed by the body can vary. Only a few foods, including eggs and fatty fish, are natural sources of vitamin D. People who can’t tolerate dairy or choose not to eat dairy products should discuss how to meet their calcium and vitamin D needs with their health care provider or registered dietitian nutritionist (RDN).

Healthy Fats

Unsaturated fats are essential for good health. Replacing saturated fat with sources of unsaturated fat can help to decrease the risk of heart disease.

Omega-3 fatty acids, which are a type of unsaturated fat, are beneficial for heart health and may help alleviate some symptoms that are related to inflammation. Eating anti-inflammatory foods may help reduce menopause symptoms that are worsened by inflammation, such as joint pain. Sources of omega-3s include fatty fish, such as salmon, mackerel and sardines, as well as plant-based sources including flaxseed, chia seeds and walnuts.

Other healthy fats include olive oil, avocado and nuts.

Items to Limit in Menopause

Many of the healthful eating recommendations during menopause are the same as those in the 2020-2025 Dietary Guidelines for Americans, which recommends focusing on nutrient-dense foods and beverages and limiting those with added sugars, saturated fat and sodium. Limiting alcohol consumption also is recommended.

Added Sugars

Foods and beverages that are high in added sugars often have very few nutrients but can easily lead to excess calorie intake and weight gain. Added sugars include table sugar, syrups, honey and other sweeteners that are added to foods or beverages. Review the Nutrition Facts label to identify added sugars and choose foods and drinks with lower amounts.

Naturally occurring sugars, such as those found in fruit and dairy products, are not the same as added sugars and do not need to be avoided.

Saturated Fat

Fats that are solid at room temperature contain higher amounts of saturated fat and may increase the risk of heart disease. Choose lean protein foods, low-fat dairy and use unsaturated fats in place of saturated fats to help in reduce the amount of saturated fat eaten.

Sodium

Many Americans consume higher than recommended amounts of salt, also known as sodium. Too much sodium can negatively affect your health by increasing blood pressure and the risk of stroke. Higher amounts of sodium are found in many packaged and ultra-processed foods. In addition to sodium, these foods often contain added sugars and saturated fat. Look for healthier options when comparing Nutrition Facts labels or on menus when dining out.

Alcohol

Limiting alcohol during menopause is beneficial for a variety of reasons. Even a small amount of alcohol close to bedtime can disrupt sleep, exacerbating fatigue and mood swings already worsened by hormonal fluctuations. Poor sleep also can alter the hormones that regulate hunger and appetite. Alcohol also may trigger hot flashes in some people. Limiting alcohol, as well as caffeine and spicy foods, may help to lessen hot flashes.

Other Ways to Alleviate Menopause Symptoms

In addition to a healthful eating routine, several lifestyle factors can help ease menopause symptoms. These include regular physical activity, stress management and getting quality sleep. Some research shows meditation and tai chi may be helpful in improving sleep, stress and hot flashes. However, there is a lack of evidence supporting the use of many natural products and supplements claiming to relieve menopausal symptoms. Check with your health care provider or RDN before using these products.

The Bottom Line

While menopause is natural, its accompanying symptoms can significantly impact a person’s quality of life. Changes in hormone levels increase certain health risks during and after menopause, including heart disease and stroke. You can navigate this phase of life more easily with mindful food and beverage choices and a healthful lifestyle.

The effects of menopause vary, and what works for one person may not work for another. Find a registered dietitian nutritionist who can work with you to create a personalized eating plan that meets your individual needs.