Managing Menopause with Nutrition and Lifestyle
Updated: Jul 18, 2025
The female body experiences many changes during perimenopause and menopause. With the change in estrogen levels, many women face greater hunger, changes in body composition, and increased free oxygen radical production which can increase their risk for chronic diseases. Here are some simple ways to help manage menopause, decrease risk for several chronic diseases, and manage symptoms.
Follow a Balanced Diet
Set a physiological eating schedule which includes: regular consumption of low-fat protein sources (0.8-1.2 grams per kg per day - half of which should come from plant sources), 5 portions daily of fruits and vegetables (500 grams per day), moderate consumption of fats and sweets, and at least two servings per week of deep-sea fish with fatty meat. Incorporating foods rich in vitamin D and calcium can also help reduce the risk of osteoporosis-related injuries.
Some Examples Include:
Lean Protein
Poultry, fish, tofu/tempeh, beans/legumes, low-fat dairy
1 Serving of Fruit and Vegetable
1 banana, 1 apple, 1 cup blueberries, ¼ cup dried cranberries, 1 cup raw kale, ½ cup frozen peas, ½ cup sweet potato (check out the link below for more guidance on fruits and vegetables)
Fatty Fish
Salmon, mackerel, tuna, herring, sardines, trout, silver carp
Foods Rich in Vitamin D
Fish (144-566 IU per serving), Vitamin D Fortified Milk (~125 IU per serving), Mushrooms (114 IU per 1 cup)
Foods Rich in Calcium
Cheese - swiss, provolone, muenster, cheddar, mozzarella, parmesan, etc. (853-1175 mg per 1 cup), Tofu (861 mg per 0.5 cups), Soybeans (504 mg per 1 cup), Almonds (370 mg per 1 cup)
Incorporate Fiber Foods
Fiber slows digestion and controls the release of appetite hormones. The recommended daily amount for women in this stage is around 30-45 grams, and mainly whole grains. Foods including whole grains, fresh fruits, vegetables, and legumes will help keep you full for longer. Fiber foods containing phytoestrogen and isoflavone products, such as soy, have been shown to ease menopausal symptoms.
Consciously Include Meat-Based Products
Moderate consumption (12-18 oz/per week - about 4 oz per serving) of red and processed meats is recommended and incorporating at least one meat-free day per week can be beneficial. The amount of saturated fat (mostly coming from meat products but also found in some tropical oils such as coconut oil) should not exceed 10% of total energy intake. Calcium-rich dairy products are also recommended to reduce the risk of osteoporosis-associated fracture.
Avoid Simple Sugars
Simple, refined sugar products should be avoided. This includes cereals, cakes, cookies, juices, and white grain breads.
Avoid Alcoholic Beverages and Participate in a Smoke-Free Lifestyle
The literature recommends that alcohol and smoking be avoided. If you choose to drink an alcoholic beverage, opt for one without any added sugar.
Participate in Regular Exercise
Physical activity can improve the quality of life and relieve symptoms that women experience during menopause. Many studies show that aerobic and walking exercises can help alleviate many of the symptoms in premenopausal and menopausal women.
Sources
Comments