Nutrition and lifestyle for menopause symptoms

A healthy diet, plenty of exercise and daily relaxation are the cornerstones of a healthy body. A body that allows you to do the things you want, without discomfort or ailments. This is even more important during menopause: your body is going through a transitional phase and needs enough fuel and nutrients to cope with fluctuating and declining hormone levels. 
 
Studies show that both a healthy diet and a balanced lifestyle influence how you experience menopause. There is a great deal of confusion about what is and isn't healthy during this phase. We're here to help you understand what you can do to best support your body during menopause. The adjustments that will help you depend on your personal situation. Every woman experiences menopause differently and every body reacts in its own way. These evidence-based tips serve as a starting point for every woman in menopause.

Nutrition and lifestyle play a crucial role during menopause. Your body changes, which means your metabolism and energy levels may respond differently to food and exercise. By gradually adjusting your habits, you can better maintain your energy and alleviate symptoms.

Additionally, a healthy diet and lifestyle support the absorption of nutrients and the processing of medications and supplements. This allows other treatment options to work more effectively.

Below, you’ll find detailed, practical advice that you can apply straight away.

• Eat plenty of vegetables and fruits (at least 500 grams per day): These are rich in fibre, vitamins, and minerals that contribute to a healthy oestrogen balance. You can also find fibre in legumes, nuts, seeds, and kernels.
• Consume enough protein: Proteins support your muscles and help you feel fuller for longer. Good sources include yoghurt, eggs, legumes, tofu, chicken, and fish.
• Opt for foods rich in proteins and healthy fats: Fats (cholesterol) are essential for the production of cells and hormones. However, avoid trans fats found in processed foods, biscuits, pastries, and snacks, as these negatively affect your cholesterol levels.
• Reduce or avoid sugars and fast carbohydrates: Your hormonal balance benefits from stable blood sugar levels, but sugars and fast carbohydrates cause spikes. Focus on slow carbohydrates (such as wholegrain products, brown rice, oats, quinoa, or legumes). These are absorbed more slowly into your bloodstream and have less impact on blood sugar levels.
• Do you suffer from (night-time) hot flushes? Avoid coffee, alcohol, sugar, spicy foods, stress, and smoking. These factors can disrupt your body temperature. Additionally, drink plenty of water (1.5 to 2 litres per day), as hot flushes cause you to lose extra fluids.
• Pay attention to vitamin D and calcium: These are important for strong bones and muscle strength. Aim for a vitamin D level between 75 and 95 nmol/L, as many women feel their best within this range. You can get vitamin D through sunlight, food, and possibly supplements.
• Dairy and gluten: Some women also notice positive results by avoiding dairy and/or gluten.

• Exercise for at least 30 minutes daily: Walking, cycling, or swimming can boost your metabolism and support your energy levels. Regular exercise can also help maintain a stable weight.
• Do strength-training exercises 2–3 times per week: Muscle mass decreases more rapidly during menopause. Strength training helps preserve your muscles and supports your bones.
• Schedule moments of rest during your day: Stress can worsen menopause symptoms. Short breaks, calm breathing, or stepping outside can help reduce tension.
• Maintain a consistent sleep routine: Go to bed and wake up at the same times as much as possible. A calming evening routine helps your body wind down and improves sleep quality.
• Limit screen time in the evening: Bright light can disrupt your biological clock. Relaxing without screens before bedtime often makes it easier to fall asleep.
• Choose activities that help you relax: Consider yoga, walking, meditation, or reading. Relaxation helps your body recover and can alleviate symptoms.

Tip: Keep a nutrition and lifestyle diary for a week. This will give you better insight into what you eat, how much you exercise, and where you can make improvements. Many women discover patterns such as:

• Large portions and a lack of structure in their meals
• Unconscious snacking and frequent eating throughout the day
• Regular alcohol consumption
• Sitting for long periods, especially when working from home
• Eating too quickly or while multitasking
• Unbalanced meals that don’t provide lasting satiety

Not sure which treatment is right for you? The intake consists of a medical questionnaire about your symptoms, medical history, and treatment preferences. Your answers provide the doctor with a complete picture of your situation and treatment preferences. You will receive a personalised treatment plan within 48 hours. A personalised treatment plan costs £49.95.

Why a treatment plan helps:

• You receive personalised advice from one of our doctors tailored to your symptoms and health situation
• You can indicate whether you have a treatment preference or leave the choice to the doctor
• You start with a treatment that matches your symptoms, avoiding unnecessary medication or supplements
• You can ask your treating doctor questions about the advice via chat, both before starting and during the treatment

Below, you’ll see at a glance how nutrition and lifestyle compare to other treatment options, such as hormone therapy, hormone-free medication, and supplements.

This comparison helps you understand when nutrition and lifestyle provide sufficient support and when additional treatments, such as supplements or medication, may be appropriate.

Nutrition in Menopausal Women: A Narrative Review - PubMed

Psychological and social health outcomes of physical activity around menopause: A scoping review of research - PubMed

19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf

Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study - PubMed

Strategies to improve menopausal quality of life: A systematic review - PubMed

The Effect of Education and Awareness on the Quality-of-Life in Postmenopausal Women - PubMed

Mind-body therapies for menopausal symptoms: a systematic review - PubMed

National Center for Chronic Disease Prevention and Health Promotion (NCCDPHP) | National Center for Chronic Disease Prevention and Health Promotion (NCCDPHP) | CDC