What should I be eating? Is there a special diet for menopause? Am I getting enough protein? Can I eat carbs?
The answer is, its really individual for each of us!
There are some general guidelines which we can all follow but as individuals we all have different requirements depending on our own health, whether we have existing medical conditions, taking certain medications, food intolerances or sensitivities etc, our own preferences, its so unique to each of us.
Just because your friend eats a certain way, yes it may work fantastic for her but may not be right for you. What works for one might not work for another, we are all different, we come in different shapes and sizes, that’s why Personalised Nutrition is key.
In clinic I look at you in a holistic way and take a full medical history, all of your past/present health concerns and goals, any symptoms you are experiencing and into account and put together a tailored approach to help you to thrive through this period. Your input here is essential, I work with you to put together a plan that is individually tailored to you and your lifestyle so that its sustainable for the long term.
Education is key, there is so much misinformation out there, a lot of it has no evidence behind it, and so many quick fixes being touted as the answer to all your prayers that it can be so confusing. Cards on the table here, there are no quick fixes, the latest menopause detox tea, the magic powder to lose the Meno belly in a week, the expensive supplement to eliminate all your symptoms and have you feeling like a 25yrs old is just rubbish. Its companies targeting the market, hopping on the bandwagon and encouraging us to waste our money, it’s a billion-euro industry, don’t be fooled. Keep your cash and buy that new pair of shoes!
The bad news- No you can’t eat like you did when you were 25, where you survived on processed food and little sleep or you ate “super healthy” for a week and dropped ½ stone, nowadays even a sniff of a guilty pleasure and it can seem like the scales are increasing!
And NO you can’t drink like you did when you were in your 30s, remember when a night out didn’t take the whole week to recover from????? I know!! Not to mention the anxiety that comes with alcohol nowadays. “Hangxiety” is Real!
Our bodies are changing, and our hormones are playing the staring Role, but we can learn to understand these hormones and work with them to achieve our health goals.
The transition through menopause is complex and it will require changes to be made. However, the changes are necessary, and for the benefit of our health. If you are taking HRT or have chosen not to go down that route, there is still so much that you need to be doing in order to be thriving, and yes, it is possible to be thriving through this. Yes there is a lot of self-care and commitment to ourselves required, which means putting ourselves first, and yes for some that can be a huge shift in mindset, At this point in life you may have a busy career, house of teenagers/ young adults still living at home/ elderly parents you are caring for, so I do appreciate it can seem overwhelming. Talking all these responsibilities onboard and then I’m asking you to prioritise YOU!!! but you and your loved ones will reap the benefits in time.
So, what should I be eating
A nutritious diet is essential, this means that YES you will have to incorporate planning, preparing and cooking real food.
Unfortunately the majority of ready made meals/foods are full of additives and preservatives so these are a no no. Low Calorie pre prepared meals are out the window, again full of preservatives and most will have very little nutrients left in them by the time you eat them.
The Mediterranean Diet is well studied for its benefits and is a good framework to use for meal planning. Rich in colours and variety it will provide a diverse array of nutrients and polyphenols to support your health. I focus on real wholefoods, quality protein, healthy fats and yes you can still have carbs, if you are anything like me, I couldn’t live without my carbs, yes of course in moderation. Yes of course, you can still enjoy your favourite takeaway but save this for once or twice a month, you can still go out to socialise but make the healthier choices from the menu.
The nutrients, vitamins, and minerals we get from our diet impact everything from our energy levels and immune function to our mood, cognition, and long-term health. In the context of menopause, this is especially true—what you eat can have a profound effect on managing symptoms like fatigue, weight gain, anxiety, and bone health.
A Diverse Diet is important as it will support you in such ways as
• Nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats support hormonal balance and reduce inflammation. No single food contains all the nutrients your body needs, which is why variety is essential. Different foods provide different vitamins, minerals, and antioxidants that work together to support various bodily functions. Just like the rainbow, each food colour represents a unique set of nutrients and health benefits, and when combined, they create a well-rounded and vibrant way of eating. Red foods, like tomatoes, strawberries, and red peppers, are rich in antioxidants like lycopene and vitamin C, which promote heart health and boost the immune system. Green vegetables, such as spinach, kale, and broccoli, are high in vitamins, minerals, and fibre that aid detoxification, support digestion, and protect against chronic disease By incorporating a wide variety of foods, you ensure that your body gets a full range of essential nutrients, which supports things like immunity, energy, brain function, and hormonal balance.
• Supports a Healthy Gut Microbiome- A diverse diet helps nurture a diverse gut microbiome, which is crucial for digestion, immunity, and overall health. Different types of fibre from fruits, vegetables, whole grains, and legumes feed different beneficial bacteria in the gut. This diversity supports digestive health and even has a positive impact on mood, metabolism, and hormone regulation, which is especially important during menopause. Probiotic-rich foods such as yogurt, kefir, and fermented vegetables promote healthy gut bacteria that support neurotransmitter production and mental clarity. Prebiotics found in foods like bananas, onions, garlic, and whole grains feed beneficial gut bacteria, helping maintain a healthy gut-brain connection.
• Weight Management A varied diet is key to maintaining a healthy weight, as it provides all the nutrients your body needs without overloading on any one type of food. Including a balance of lean proteins, fibre-rich vegetables, whole grains, and healthy fats helps keep you satisfied and supports a healthy metabolism, reducing the temptation to overeat or fall into unhealthy eating patterns. Eating in this manner will support energy levels, helps stabilize blood sugar, and supporting appetite regulation. Which in turn can help you feel full and satisfied, reducing overeating and thus supporting weight management.
• Prevention of Nutrient Deficiencies Eating a variety of foods helps prevent nutrient deficiencies, which can lead to symptoms like fatigue, mood swings, and even bone loss. For example, during menopause, women are at an increased risk of osteoporosis due to changes in estrogen levels. Consuming a variety of calcium-rich foods (like dairy, leafy greens, and fortified plant milks) alongside vitamin D-rich foods like fatty fish and eggs can help maintain strong bones. Vit D also supports mood, immune function and anxiety. Magnesium-rich foods such as almonds, spinach, and pumpkin seeds help regulate stress hormones and support a calm, balanced mood.
• Supporting Mood and Cognition– Incorporating a variety of nutrient-dense foods into your diet is one of the best ways to support your brain health and overall well-being, especially during menopause. By incorporating diversity, you can enhance cognitive function, mood, and mental clarity. During menopause, hormonal changes—particularly the decline in estrogen—can have a significant impact on brain health, including memory, mood, and cognition. A diet rich in phytoestrogens such as soy, flax and lentils can help balance these hormones. Omega-3 fatty acids, Antioxidants and B vitamins will all support energy metabolism and neurotransmitter synthesis, reduce inflammation and support brain health and cognition.
• Healthy fats play a key role overall health. Incorporating healthy fats into your diet particularly through the Mediterranean diet offers numerous benefits Cardiovascular health, healthy fats, such as those found in olive oil and fatty fish, help lower bad cholesterol (LDL) while raising good cholesterol (HDL), reducing your risk of heart disease and stroke. Brain health, Omega-3 fatty acids found in fatty fish, nuts, and seeds play a crucial role in supporting memory, focus, and cognitive function. They are also helpful in maintaining mental health and reducing anxiety, which is essential during menopause. Hormonal balance, healthy fats support hormone production and balance, which is particularly beneficial during menopause when fluctuating hormones can cause an increase in symptoms
• Weight management: a diet rich in plant based foods can support you feeling satisfied and aid gut microbiome diversity. This diet emphasizes whole, nutrient-dense foods and promotes a balanced, sustainable approach to eating—rather than focusing on restrictive, short-term weight-loss tactics. The focus is on whole, minimally processed foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats. These foods are naturally low in added sugars and unhealthy fats, both of which are linked to weight gain. By choosing these nutrient-dense foods, you avoid the excess calories and empty nutrients often found in processed and packaged foods, helping you maintain a healthy weight. Consuming healthy fats in moderation can help you feel full and satisfied, reducing overeating and supporting weight management. Omega-3s and monounsaturated fats also help improve metabolism and fat burning.
Making intentional, nutrient-rich food choices is one of the best ways to nourish your body, balance your hormones, and feel your best.
By following the Mediterranean diet, you can enjoy a variety of delicious, satisfying meals that naturally support healthy weight maintenance while enhancing your overall health. The Mediterranean diet is consistently supported by a wealth of scientific research, which shows its positive effects on a range of health conditions, including heart disease, diabetes, brain health, weight management, and even cancer prevention. This way of eating offers a sustainable approach to health that can lead to improved longevity, better quality of life, and a reduced risk of chronic diseases. The scientific evidence strongly supports the Mediterranean diet as a foundation for health and can help mitigate many of the physical and emotional challenges that arise during menopause, including weight gain, hot flashes, mood swings, and bone density loss.
And yes you can still enjoy alcohol in moderation if you choose to, but not every night!! Life is about balance and once you educate yourself, you can feel empowered that you are in control of this, you’ve got this!!
