Menopause is a natural phase for many people, particularly those assigned female at birth marking the end of reproductive years for those who menstruate. While it’s a normal transition, the hormonal changes—particularly the decline in estrogen—can lead to several health challenges, many of which are linked to nutrition.1
Why Nutrition Matters During Menopause
A well-balanced diet can help manage symptoms, reduce the risk of chronic diseases, and support overall well-being during and after menopause. In this blog, we’ll explore the key nutritional challenges people face during menopause and how to address them through smart dietary choices!
1. Increased Risk of Cardiovascular Disease
Estrogen has a protective effect on heart health, helping to maintain healthy cholesterol levels and blood vessel function2. As estrogen levels drop during menopause, individuals become more susceptible to:
- High blood pressure
- Elevated LDL (“bad”) cholesterol
- Increased risk of heart disease and stroke
Dietary Approaches for Heart Health:
- Healthy Fats: Focus on omega-3 fatty acids (fatty fish, flaxseeds, walnuts) to reduce inflammation and support heart health.
- Fiber-Rich Foods: Oats, beans, fruits, and vegetables help lower cholesterol.
- Limit Saturated & Trans Fats: Reduce processed foods, fried foods, and fatty meats.
2. Reduced Bone Density (Osteoporosis Risk)
Estrogen helps maintain bone density, so its decline increases the risk of osteoporosis. Many people experience:
- Weaker bones
- Higher fracture risk
- Loss of bone mass
Nutrient for Bone strength:
- Calcium-Rich Foods: Dairy (if tolerated), leafy greens, almonds, fortified plant milks.
- Vitamin D: Essential for calcium absorption—get sunlight or consume fatty fish, eggs, and fortified foods.
- Magnesium & Vitamin K: Found in nuts, seeds, and leafy greens, these support bone health.
3. Menopausal Weight Gain
The transition through perimenopause and menopause brings profound shifts in body composition that often feel frustratingly out of our control.
Estrogen decline triggers fat redistribution: Shift from subcutaneous fat (hips/thighs) → visceral fat (abdominal cavity). This dangerous fat deep in our midsection isn’t just a cosmetic concern – it’s metabolically active, pumping out inflammatory compounds and increasing our risk for cardiovascular disease and insulin resistance.3
Slower metabolism: The combination of declining estrogen and age-related muscle loss (about 3-5% of lean mass per decade after 30) means we burn fewer calories at rest4. Many women notice they can’t eat the same way they used to without seeing the scale creep up.
Speak to a dietitian for sustainable weight loss that support your metabolic health.
4. Hot Flashes & Night Sweats
Fluctuating hormones can trigger hot flashes, which may be worsened by certain foods.
- Avoid Triggers: Spicy foods, caffeine, and alcohol can worsen hot flashes. Keep a symptom journal to discover patterns.
- Consider phytoestrogen-rich foods (such as soy and flaxseeds): While some research suggests that these food may help reduce hot flashes for some individuals, the evidence remains limited and results vary significantly from person to person.
Importantly, we need to shift our focus from the number on the scale to more meaningful health markers – waist circumference, energy levels, strength.
For those on gender-affirming hormone therapy (like testosterone), symptoms may vary. Always consult a healthcare provider familiar with your unique needs.
If you have any other questions, you can schedule a free 15-min consultation for more information.
References:
1Al-Azzawi, F., & Palacios, S. (2009). Hormonal changes during menopause. Maturitas, 63(2), 135-137.
2Matthews, K. A., Meilahn, E., Kuller, L. H., Kelsey, S. F., Caggiula, A. W., & Wing, R. R. (1989). Menopause and risk factors for coronary heart disease. New England journal of medicine, 321(10), 641-646
3Ley, C. J., Lees, B., & Stevenson, J. C. (1992). Sex-and menopause-associated changes in body-fat distribution. The American journal of clinical nutrition, 55(5), 950-954.
4Volpi, E., Nazemi, R., & Fujita, S. (2004). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition & Metabolic Care, 7(4), 405-410.
