Menopause Nutrition: How to Eat and Drink During Menopause
Having exercised all my life, I imagined I’d have an easy ride through menopause. But that wasn’t the case - I was hit with a host of symptoms. I struggled to sleep, which left me exhausted and unable to train properly. But the psychological symptoms were the hardest: brain fog, poor concentration, memory lapses, low confidence, anxiety, and mood swings.
Menopause affects each woman differently. Some barely notice any changes, while others experience symptoms that impact quality of life and even athletic performance. In fact, there are more than 30 recognised menopausal symptoms.
The good news? Making changes to your diet and exercise routine can ease symptoms, reduce disease risk, and support your overall health and wellbeing.
How to Eat During Menopause
Falling levels of oestrogen, progesterone, and growth hormone don’t just stop your periods - they trigger wide-ranging changes that affect bone, heart, and brain health. This hormonal shift increases inflammation, raising the risk of heart disease, type 2 diabetes, osteoporosis, and dementia.
1. Embrace a Mediterranean or Plant-Based Diet
Studies show that plant-forward eating patterns, such as the Mediterranean diet, can help reduce inflammation, a key factor in many menopause-related conditions.
The ZOE PREDICT study, involving over 1,000 peri- and post-menopausal women, found that those following a gut-friendly, plant-based diet were 30% less likely to report symptoms such as hot flushes and sleep disturbances.
The Mediterranean diet is rich in:
- Fruits and vegetables
- Whole grains
- Beans, peas, and lentils
- Nuts and seeds
- Olive oil as the main fat source
- Moderate amounts of fish, eggs, poultry, and dairy
- Minimal red and processed meat, alcohol, and added sugar
According to the European Menopause and Andropause Society (EMAS) position statement (2020), long-term adherence to the Mediterranean diet may:
- Reduce cardiovascular risk
- Maintain bone health
- Help prevent cognitive decline
- Lower breast cancer risk
- Reduce all-cause mortality
Short-term adherence may also:
- Improve hot flushes
- Lower blood pressure, cholesterol, and blood glucose
- Improve mood and symptoms of depression
2. Eat More Soy and Other Phytoestrogens
Foods rich in phytoestrogens, such as tofu, tempeh, edamame, soya milk and yogurt, flaxseeds, sesame seeds, berries, pulses, and cruciferous vegetables, may help reduce the severity and frequency of hot flushes and night sweats in some women.
Phytoestrogens are plant compounds that mimic oestrogen by binding to oestrogen receptors, providing a gentle oestrogen-like effect when natural levels are low.
Populations with high intakes of phytoestrogens (for example, women in Japan and China) tend to experience fewer menopausal symptoms. Average isoflavone intake in the UK is about 2 mg/day, compared with 15–50 mg/day in many Asian countries.
A 2023 study found that women who ate a plant-based diet including half a cup of cooked soybeans daily for 12 weeks experienced 88% fewer hot flushes compared to those who made no dietary changes (source).
Aim for 1–2 servings of phytoestrogen-rich foods per day, such as:
- 80 g edamame beans
- 100 g tofu or tempeh
- 250 ml soya milk
- 200 ml Greek-style soya yogurt
Not everyone will experience the same benefits — this may depend on your gut microbiome, particularly whether you have bacteria that convert isoflavones into equol, the more active form.
Beyond menopause relief, phytoestrogen-rich foods can also lower LDL cholesterol and support heart health. A study in the European Journal of Nutrition found that higher soya intake was linked with a reduced risk of cardiovascular events and mortality.
3. Maintain Muscle Mass
Menopause accelerates muscle loss (sarcopenia). From our 30s, we naturally lose 3–8% of muscle mass per decade, and this speeds up after menopause.
To offset this, combine regular resistance training with adequate protein.
The European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO) recommends:
- 1.0–1.2 g protein per kg bodyweight per day
- At least 20–25 g protein per main meal
4. Increase Omega-3 Intake
Omega-3 fats are vital for heart and brain health, particularly after menopause when oestrogen’s protective effect declines.
Focus on dietary sources such as oily fish (salmon, sardines, mackerel), walnuts, chia seeds, and flaxseeds.
Note: Omega-3 supplements do not appear to reduce menopausal symptoms but can still support heart health if dietary intake is low.
5. Preserve Bone Health
Vitamin D is crucial for bone strength, immune function, and mood. It also supports the gut lining and microbiome health.
Deficiency is linked to low bone density, fractures, cardiovascular disease, type 2 diabetes, and certain cancers, as well as worsened menopausal symptoms (mood, sleep, joint pain).
Recommended intakes:
- UK Government: 400 IU (10 µg) daily
- ESCEO: 800 IU (20 µg) daily
- Calcium: 1000 mg/day
- Exercise: 3–5 sessions per week combining strength, cardio, and weight-bearing activity
6. Support a Healthy Gut Microbiome
As oestrogen and progesterone levels fall, the composition of your gut microbes changes, typically becoming less diverse, with fewer “good” species and more pro-inflammatory “bad” species.
Oestrogen provides ‘fuel’ for certain bacteria known as the oestrobolome, which help recycle oestrogens in the body. When oestrogen falls, these bacteria decline, reducing microbial diversity and resilience.
A diverse, plant-rich diet with plenty of fibre and fermented foods can help restore this balance, improving gut health, weight regulation, and mood.
7. The Truth About Supplements
While a multivitamin, vitamin D, or omega-3 supplement can be useful for covering nutrient gaps, there’s no strong evidence that “menopause-specific” supplements reduce symptoms.
Focus on whole foods first.
How to Exercise During Menopause
Exercise remains one of the most powerful tools for managing menopause, improving sleep, mood, heart health, and body composition.
However, symptoms such as fatigue, aching joints, and low motivation can make it harder to stay active. Many women find that HRT (hormone replacement therapy) helps them feel more able to exercise consistently.
All movement is beneficial, but these three exercise types are especially valuable:
1. Resistance Training
Builds and maintains strength, muscle mass, and bone density, while improving posture and stability.
Aim: 3–5 sets of 6–8 reps of compound movements such as deadlifts, squats, and lunges.
2. Plyometrics
Boosts muscle power, bone strength, and mitochondrial function, enhancing endurance and metabolic health.
Try: 8–10 reps of jump squats, skipping, or switch-leg lunges.
3. High-Intensity Interval Training (HIIT)
Improves cardiovascular fitness, body composition, and insulin sensitivity.
Aim: Short (10–30 sec) high-effort bursts at >85% max heart rate, with brief recovery intervals.
Summary
A largely plant-based, Mediterranean-style diet can help ease menopausal symptoms ,either directly (by reducing inflammation and blood sugar fluctuations) or indirectly (by improving gut health).
While there’s no single “menopause miracle food,” ensuring adequate protein, vitamin D, and omega-3s supports muscle, bone, and heart health.
Phytoestrogens may relieve hot flushes for some women, while a diverse, fibre-rich diet nurtures gut health, reduces inflammation, and enhances mood and wellbeing.
Combined with regular resistance and aerobic exercise, these nutrition and lifestyle strategies form a powerful, evidence-based foundation for thriving through menopause and beyond.