Health – Diet during menopause

Navigating nutrition during menopause can be challenging, with conflicting information often clouding what truly supports well-being. Evidence-based guidance is essential during this transition. As a dietitian, my goal is to help you make positive, sustainable changes that nourish your body, focusing on health rather than weight or restrictive diets. Menopause brings unique physiological changes, and understanding how nutrition can support these shifts is empowering.

Key dietary recommendations for menopause

Bone health – As oestrogen levels decrease, the risk of osteoporosis rises, making bone health a priority. Aim for 1000-1300mg of calcium daily. Good sources include dairy (if tolerated), fortified plant milks, leafy greens, nuts and seeds. Ensure adequate vitamin D, sourced from food, safe sun exposure, or supplements, as it enhances calcium absorption and supports bone and immune health.

Protein – Muscle mass naturally declines with age, and protein is important for maintaining muscle and metabolism during menopause. New Zealand’s protein guidelines are lower than some international recommendations, generally around 0.8–1.2 grams per kilogram of body weight daily. Increasing protein slightly may support muscle health. Include a range of protein-rich foods such as lean meats, fish, eggs, dairy, legumes, tofu and nuts.

Heart health – Menopause can bring shifts in cholesterol levels, so cardiovascular health is beneficial to focus on. Choose heart-healthy fats from sources like olive oil, avocado, nuts and oily fish. Omega-3 fatty acids, found in fish-like salmon, mackerel and sardines, support heart health. Aim to include these fish two to three times weekly. Plant-based omega-3 sources, such as chia seeds, flaxseeds, and walnuts, are also beneficial, especially if you follow a plant-based diet.

Overall eating pattern – A balanced approach to eating a variety of whole foods helps meet nutrient needs and supports well-being. Prioritise fruits, vegetables, whole grains, lean proteins and healthy fats, which provide nutrients for energy, bone, and heart health. Aim for at least 25 grams of fibre daily to support gut health, which is linked to hormone balance. Fibre-rich foods include fruits, vegetables, legumes, and wholegrains.

The role of seeds – While the concept of seed cycling has gained popularity, no robust evidence currently supports its effectiveness for hormonal balance. However, seeds can be beneficial additions to the diet, as they provide healthy fats, fibre, and phytoestrogens that may support hormonal health. Flaxseeds, in particular, contain lignans that positively affect hormone levels, making seeds a valuable addition to balanced nutrition.

Maintaining healthy body composition and lifestyle

The goal isn’t necessarily to prevent all weight gain but rather to focus on maintaining a healthy body composition and lifestyle. Shifting to a weight-neutral perspective, we can aim for changes that enhance overall health:

• Emphasise muscle strength by building and maintaining muscle strength through adequate protein intake and regular strength-based exercise supports metabolism, helps maintain muscle mass, and increases energy levels.
• Support cardiovascular health by including heart-healthy fats and omega-3-rich foods and focus on whole foods that provide a range of nutrients that helps maintain metabolic health and supports consistent energy levels.