Health
Eating through the menopause
No diet fixes the menopause, but food and exercise can support the things that change with it: body shape, bone, heart health and, for some, hot flushes.
What actually changes
Weight gain around the menopause is common, but reviews attribute it mainly to ageing and not to the menopause itself. What the hormonal change does do is shift where fat is stored, towards the waist, which is linked with higher cholesterol, higher blood pressure and a greater risk of type 2 diabetes.
Falling oestrogen also speeds up the loss of calcium from bone, and cholesterol tends to rise. So the eating priorities for this stage are familiar ones: protect muscle and bone, look after your heart and keep your weight steady. That is a balanced diet, not a special plan.
Bone, muscle and heart
The British Dietetic Association advises two to three servings of calcium-rich food a day, along with enough vitamin D and protein. NHS advice for the menopause is similar: calcium-rich food such as milk, yoghurt and kale, a vitamin D supplement, and regular exercise that includes weight-bearing and resistance work.
For muscle, the BDA recommends resistance exercise two to three times a week and notes that healthy eating combined with exercise works better than either alone. More broadly it suggests more fibre-rich foods, beans and pulses, at least five portions of fruit and vegetables a day and more plant-based meals. The heart health guide covers salt and saturated fat.
Hot flushes and plant oestrogens
Soya foods and linseed contain plant oestrogens, which are often promoted for hot flushes. A Cochrane review of 43 trials found no conclusive evidence that phytoestrogen supplements reduce their frequency or severity, and a strong placebo effect in most trials. The BDA calls the results mixed: they may help some women, and harm is unlikely.
The NHS lists spicy food, caffeine, hot drinks and alcohol as possible triggers, so it is worth cutting down to see whether it helps you. The BDA also reports that eating more wholegrains, fruit and vegetables and less fat was moderately effective for flushes in studies, more so when weight was lost.
Worth knowing
- This is general information, not individual medical or dietetic advice. Food does not replace HRT or any other treatment, and troublesome symptoms are worth discussing with a GP.
- The NHS advises speaking to a doctor before taking herbal supplements or complementary medicines for symptoms. If you take medication for diabetes or blood pressure, check with your clinician before making large changes to how you eat.
- Much of the diet research in this area is small or inconsistent. Treat claims about single foods with caution.
Common questions
Does the menopause cause weight gain?
Not directly, according to reviews: the gain is mostly age-related. The hormonal change does move fat towards the waist, so your shape can change even when your weight does not.
Should I eat soya?
You can if you like it. Plant oestrogens may help some women, but trials are mixed. The BDA suggests eating them daily for two to three months to judge for yourself.
Do I need supplements?
The NHS advises vitamin D. Food can usually cover calcium and protein. Check with a pharmacist or GP before adding anything else.
Sources
General information, not medical or dietary advice. Speak to a doctor or registered dietitian about your own situation.