Diet and Lifestyle Tips for Staying Healthy through Menopause and Beyond
Menopause is a natural transition for women between the ages of 40 and 58 years, with the average age at 51 years. There are three stages of menopause: Perimenopause, Menopause, and Post Menopause. Perimenopause can last up to 10 years and during this time women may experience hormonal fluctuations, increases or decreases in appetite, irregular periods, hot flashes and night sweats. Menopause is the point when menses has stopped for 12 months. Women going through this menopausal transition and post menopause are at greater risk for cardiovascular disease, hypertension, bone loss, eating disorders, and other health conditions.
During this unsettling stage in your life, you can help manage symptoms and decrease risk of chronic disease with diet and exercise. Here are 10 nutritional and lifestyle tips to get through this time in your life with ease and living your best:
1. Eat high quality protein. Research shows that you may need more protein during this time to help reduce muscle and bone loss. An average adult needs 0.8 g/kg weight but needs may increase to 1.0-1.6 g/kg body weight. Lean protein rich foods include beans, legumes, eggs, fish, Greek yogurt, and white meat poultry.
2. Get adequate fiber. You need 25-35 g fiber daily. Fiber can reduce risk of certain cancers, heart disease, and diabetes. Include plenty of fruits and vegetables. They are packed with vitamins, minerals, and antioxidants. Choose whole grains and complex carbohydrates such as whole wheat breads, pastas, brown rice, quinoa, and bulgur.
3. Limit processed foods as they are high in saturated fat, sugar, and salt, which are associated with increased risk of heart disease, hypertension, bone loss, and unnecessary weight gain.
4. Reduce salt intake. Too much sodium can worsen symptoms of menopause, like hot flashes, boating, and dehydration. It can also increase risk of hypertension and heart disease.
5. Get healthy fats. Mono-unsaturated fats and omega 3 fatty acids are found in fatty fish, flax seeds, chia seeds, olive oil, and avocado. These foods are concentrated in energy so you just need a tad.
6. Add dairy to your diet. Milk, cheese, and yogurt offer protein, calcium, phosphorus, magnesium, and are fortified with Vitamin D and A. These are essential nutrients women need to fight bone loss.
7. Stay active! Regular physical activity has been associated with many health benefits for women transitioning through the stages of menopause. Consistent exercise can strengthen your bones, heart, and muscles, improve endurance, mood, and sleep, reduce risk of chronic disease, and can help prevent unnecessary weight gain and boost mental and physical health.
8. Avoiding or limiting alcohol and quitting smoking will allow your body to absorb vitamins, minerals, and nutrients it needs optimally.
9. Enjoy your foods. Give yourself permission to eat the foods you want. Allow for small indulgences in the context of eating well-balanced meals, getting the nutrients your body needs, and adequate physical activity.
10. Prioritize self-care. A study done in 2023 found that body dissatisfaction and fear of gaining weight is a core feature for women at risk for developing disordered eating or an eating disorder during perimenopause and early post-menopause. Be kind to yourself and body. Prioritize self-care routines such as eating regularly, getting enough sleep, exercising consistently, listening to and honoring your body’s needs, managing stress, practicing mindfulness, and avoiding harsh self-criticism. Consider seeking support from family, friends, or a healthcare provider.
See your RDN to personalize your dietary and lifestyle needs and to successfully transition through the stages of menopause.
References: https://www.todaysdietitian.com/newarchives/0524p24.shtmlUnvailing the Hidden Connection: Perimenopause and Eating Disorders, International Association of Eating Disorder Professionals Annual Symposium 2025 https://my.clevelandclinic.org/health/diseases/21841-menopause