Why Nutrition Matters During Menopause

Hormonal changes during menopause affect metabolism, bone density, and cardiovascular health. Tailoring your diet to support these changes can make a significant difference. A balanced eating plan provides the essential vitamins and minerals needed to manage symptoms and reduce health risks such as osteoporosis and heart disease.

Key Nutrients for Menopause Health

• Calcium & Vitamin D: Essential for bone health and reducing the risk of osteoporosis.
• Protein: Helps maintain muscle mass and supports a healthy metabolism.
• Phytoestrogens: Found in soy, flaxseeds, and legumes, these plant compounds may help balance hormones.
• Omega-3 fatty acids: Support heart health and may ease mood changes.
• Fibre: Supports digestion, weight management, and cholesterol control.
• Magnesium & B vitamins: Help reduce fatigue, improve sleep, and support mood regulation.

Practical Nutrition Tips

Simple dietary changes can help manage menopause symptoms:

• Eat a variety of whole foods: fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Limit processed foods, excess sugar, caffeine, and alcohol to reduce hot flushes and mood swings.
• Stay hydrated — aim for at least 6–8 glasses of water daily.
• Include calcium-rich foods such as dairy, tofu, almonds, and leafy greens.
• Practice portion control to support weight management.

When to Seek Professional Advice

If you’re struggling with weight changes, low energy, or ongoing digestive issues during menopause, a healthcare professional or dietitian can help develop a personalised nutrition plan. This ensures you get the right nutrients for your unique needs.

Trusted Resources

• Jean Hailes – Nutrition & Menopause
• Australian Dietary Guidelines – Eat for Health
• Healthdirect Australia – Healthy Eating
• NHMRC – Australian Dietary Guidelines

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