It’s no understatement that menopause is a serious change. This major milestone in a woman’s reproductive health journey often feels like it turns your whole life—or at least your body—upside down. And there’s a lot more to it than hot flashes. Declines in estrogen that occur around menopause can affect many body systems, impacting metabolic function, bone health, muscle mass, and more.
This major hormonal shift warrants some lifestyle changes to ensure you meet your body’s evolving needs—but where should you start? As with so many health goals, it begins with the food on your plate.
Here’s a closer look at how the changes of menopause influence your nutritional needs, plus expert advice on the diet tweaks that can help you nourish your body throughout this new season of life.
- ABOUT OUR EXPERTS: Tara Scott, M.D., O.B.G.Y.N., is an integrative physician specializing in hormones and medical director at Forum Health Akron. Sarah Pelc Graca, C.P.T., PN-L1, is a certified menopause coaching specialist and nutritionist.
How nutritional needs change Post-menopause
One of the most talked-about changes of menopause is the decrease in basal metabolic rate (BMR), which means a general slow-down of your metabolism, or how much energy your body uses at baseline, explains integrative physician specializing in hormones Tara Scott, M.D., O.B.G.Y.N., medical director at Forum Health Akron. “The body becomes more carb-sensitive, and there can be an increase in insulin resistance with estrogen decline,” she says. This warrants greater care around carbohydrate consumption.
Another big change that can impact your physical health: hormone-driven declines in bone density, shares certified menopause coaching specialist and nutritionist Sarah Pelc Graca, C.P.T., PN-L1. This can cause increased susceptibility to osteoporosis and means women need to be especially mindful of bone-supporting nutrients like vitamin D and calcium.
Meanwhile, decreases in the hormones DHEA and testosterone, which support muscle-building, contribute to muscle mass losses, adds Scott. This means protein, a must-have for maintaining muscle mass, becomes extra important.
Finally, the hormonal changes of menopause also impact the gut microbiome, which can impact how you absorb nutrients from food and overall digestion, Scott says. Some women experience more digestive issues post-menopause and can benefit from incorporating more gut-loving foods.
Diet Adjustments To Make After Menopause
Because of the widespread effects of shifting hormones, a woman’s body has different nutritional needs post-menopause. Making the following diet adjustments after menopause can help you support a healthy metabolism, avoid blood sugar issues, keep your gut happy, and protect muscle and bone mass.
1. Load up on protein
“Post-menopause, prioritizing protein intake and incorporating strength training into your routine are both incredibly important for maintaining health and vitality,” says Pelc Graca. Both of these practices are must-do’s for counteracting muscle mass losses.
Her recommendation: Aim for 20 to 30 grams of protein per meal. Your standard chicken, fish, and lean meat are good go-to’s, but don’t forget about other protein-packed options like Greek yogurt, protein powders, tofu, lentils, eggs, beans, and legumes. (Here are seven meal ideas that contain 30 grams of protein, if you need some inspiration.)
Another benefit of increasing your protein intake: Doing so can make it easier to keep your carb intake moderate, which is a good move since women can be more prone to insulin resistance post-menopause, Scott says. Your goal? Fill your plate with more protein than carbs at mealtime.
In tandem with upping your protein intake, strength training at least a couple of times per week will provide the stimulus your body needs to maintain (and even build) muscle, Pelc Graca says. Strength training also supports healthy bones, making it a win-win.
2. Cut back on processed foods
Some of menopause’s annoying symptoms can be exacerbated by inflammation, which is why Scott recommends women in this life phase minimize added sugar, processed foods, and alcohol, all of which can increase inflammation in the body. Instead, focus on a whole-food diet based on fruits and vegetables, whole grains, and high-quality animal proteins (grass-fed and organic, if possible).
3. Incorporate more soy-based foods
Soy foods, such as edamame, tofu, and tempeh, contain compounds called phytoestrogens that can be supportive for women in post-menopause. “These plant compounds mimic the structure of estrogen and may offer mild estrogen-like effects in the body,” explains Pelc Graca. Because of this, eating phytoestrogen-containing foods may be beneficial for symptoms of low estrogen during and after menopause.
“Some studies have shown positive benefits of phytoestrogens for hot flashes, insomnia, and osteoporosis,” says Scott. That said, everyone processes soy foods differently, so Scott recommends starting with the least processed versions possible (like edamame).
If you’re not big into soy, try flaxseeds, which also contain phytoestrogens, Scott suggests. You can add them to salads, yogurt, or smoothies.
4. Love On Heart-Healthy Foods
Since lower estrogen levels post-menopause can increase the risk of cardiovascular health issues, eating plenty of heart-healthy foods is definitely a good idea. In addition to the whole grains, fruits, and vegetables you’ll already be focusing on, get plenty of healthy fats from nuts and seeds, and omega-3s from fatty fish, says Pelc Graca.
As you’ve probably heard by now, omega-3s have long been heralded for their heart health benefits. If you don’t eat much fish, you may want to consider an omega-3 supplement (whether from fish oil or algae oil).
Limiting saturated fats and sodium is also a good move for supporting a healthy heart and cardiovascular system, Pelc Graca adds.
5. Consider magnesium
If you’ve hit menopause and are going to take just one supplement, Scott says to make it magnesium. Why? Studies suggest magnesium can support postmenopausal women with mood stability, bone health, healthy blood pressure, and more. Magnesium is also helpful for the regulation of sleep hormones and promoting sleep duration, warding off muscle cramps, and supporting healthy sugar metabolism, Scott adds.
She recommends magnesium glycinate, which is an easily absorbable form of the important mineral. Plus, the combination of magnesium with the amino acid glycine has sleep-supporting effects.
6. Mind Your Gut
If you’re noticing shifts in your microbiome and gut health post-menopause, turn to your diet for support. For overall digestive health love and to support regularity, make sure to incorporate plenty of fiber-rich foods into your diet, says Pelc Graca. Fruits, vegetables, legumes, and whole grains will all help you meet your needs (25 grams per day).
Fermented foods are also helpful because they contain beneficial bacteria that nourish your gut microbiome, Scott says. Incorporate eats like kimchi, kefir, and sauerkraut regularly (ideally every day!). If these foods don’t make a regular appearance on your plate, Scott recommends adding a daily probiotic supplement to your routine.
7. Get enough Calcium And vitamin D
Women face a higher risk of osteoporosis, a disease marked by weak, brittle bones, post-menopause, which makes prioritizing bone-nourishing nutrients extra important, Pelc Graca says.
One priority is calcium (your bones are literally made of it!), which you’ll find in all sorts of dairy products, leafy greens, and almonds, she says. The other big one: vitamin D, which your body needs to absorb and utilize calcium. Vitamin D isn’t found in many foods, so if you don’t get enough vitamin D via sunlight, you may need to supplement, Scott says. For optimal bone support, she recommends going with a combination of vitamins D3 and K2. Of course, do your best to get out and enjoy the sunshine, too, she says.