Most women don’t realise just how much power they have over their menopause symptoms.
When symptoms start to appear, it’s natural to look for a quick fix — a pill, a shake, a lotion, something that promises fast relief. And while medication and supplements absolutely have their place, what often gets overlooked is this:
👉 Lifestyle changes — especially nutrition and hydration — can make a huge difference to how you feel.
In this blog, I’m going to focus on the nutrition side of menopause support. I’ll be covering exercise separately, because the two work best when they’re implemented together.
What Is Menopause (and Perimenopause)
Menopause officially occurs when a woman has had no periods for 12 consecutive months.
However, what’s really important to understand is that most women spend many years in perimenopause before reaching menopause. For some, this phase can last 8 to 10 years.
During perimenopause, periods can become irregular — you may skip a month, then have regular periods again, then miss several months. This hormonal fluctuation can be incredibly disruptive and is often when symptoms such as weight gain, fatigue, poor sleep, mood changes, and brain fog begin to appear.
Many women don’t realise that what they’re experiencing is hormone‑related — especially if they’re still having periods.
Why “Eating the Same” No Longer Works
One of the most common things women say to me is:
“But I’m not eating any differently — I still eat really well.”
And I believe them.
But the truth is, your body is not the same as it was in your 30s or early 40s.
As we move into perimenopause and menopause:
- Metabolism slows
- Hormones fluctuate
- Muscle mass becomes harder to maintain
- Fat storage — especially around the midsection — increases
So even if you’re eating the same foods you always have, your body may not process them in the same way. That means your nutrition needs to evolve as your body does.
Hydration: The Most Overlooked Game Change
If there’s one change you can make immediately, it’s hydration.
Your body is made up largely of water, and your brain alone is around 60% water. When you’re dehydrated, you’re much more likely to experience:
- Fatigue
- Brain fog
- Bloating
- Poor recovery
- Low energy
- Hot flushes and night sweats
Aiming for at least two litres of water per day is a good starting point — and more if you exercise.
The simplest way to check hydration is urine colour.
👉 If it’s not clear, you’re already dehydrated.
Hydration is free, simple, and can dramatically improve menopause symptoms.
Undereating, Cortisol & Midsection Weight Gain
Another major issue I see in menopausal and perimenopausal women is undereating.
Long gaps between meals cause your body to release cortisol, your stress hormone. When cortisol stays elevated, your body shifts into protection mode — and that means storing fat, particularly around the stomach and lower back.
This is why many women experience stubborn midsection weight gain despite “eating well”.
For most menopausal women, I recommend around four meals per day, evenly spaced, to keep blood sugar and cortisol levels stable.
Why Protein Is Essential During Menopause
Most women do not eat enough protein — and this becomes even more important as we age.
Protein:
- Supports muscle mass (which naturally declines during menopause)
- Helps keep the skin firm
- Supports recovery and energy
- Helps balance hormones
- Keeps you fuller for longer
Aim for 25–35 grams of protein per meal.
One of the benefits of protein is that what your body doesn’t need, it gets rid of — it doesn’t store it in the same way it stores excess fats and carbohydrates.
Best Protein Sources
- Lean meats (chicken, turkey, lean mince, lean lamb)
- Fish (salmon, tuna, mackerel)
- Eggs
- Cottage cheese
If you’re vegetarian or vegan, it’s absolutely possible to meet your protein needs, but you’ll need to be more intentional and often eat larger quantities of:
- Legumes
- Chickpeas
- Lentils
- Nuts and seeds
- Tofu and tempeh
Whole Food Protein Over Processed Options
Protein shakes can be useful — especially when you’re busy — but they shouldn’t be the foundation of your diet.
Over‑consuming protein shakes, protein yoghurts, and ultra‑processed “fake foods” isn’t ideal.
Whole, natural foods should always come first.
As a general rule, one protein shake per day is more than enough when needed.
Healthy Fats for Hormone Support
Healthy fats are essential during menopause. They:
- Support hormone production
- Improve skin elasticity
- Support hair and nail health
- Provide sustained energy
- Reduce cravings
Good Fats to Include
- Olive oil and extra virgin olive oil
- Coconut oil
- Avocados
- Nuts and seeds
- Oily fish
- Natural peanut butter
Foods to Reduce or Avoid
As we age, our bodies become less tolerant of:
- Fried foods
- Biscuits, cakes, pastries
- Ready meals
- Ultra‑processed snacks
These foods contain trans fats, sugars, and artificial additives that your body stores rather than uses.
The same goes for diet foods and artificial sweeteners. When fat or sugar is removed, it’s replaced with chemicals — and these can disrupt hormones, digestion, and appetite regulation.
Choosing Carbohydrates Wisely
Carbohydrates are not the enemy — but quality matters.
During perimenopause and menopause, many women become more insulin resistant, meaning simple carbohydrates cause blood sugar spikes followed by crashes.
Choose complex carbohydrates such as:
- Sweet potatoes and potatoes
- Butternut squash, beetroot, carrots, parsnips
- Whole grains
- Fruit (especially apples, pears, bananas)
If you eat bread, sourdough is often better tolerated than highly processed white bread.
Supporting Digestive Health
Digestive issues are very common during menopause.
Increasing fibre from fruit and vegetables is essential, and pineapple can be particularly helpful as it contains natural digestive enzymes that support gut health.
Sugar, Alcohol & Caffeine Awareness
- Sugar increases fat storage
- Alcohol can worsen menopause symptoms
- Caffeine stays in the body longer than many realise — and tea also contains caffeine
If you struggle with sleep, anxiety, or night waking, try avoiding caffeine after 2–3pm.
Preparation Is Key
If time feels like the biggest barrier, preparation changes everything.
Batch cooking, slow cooker meals, freezing portions, or even healthy recipe delivery services can make nourishing yourself much easier.
Healthy convenience always beats unhealthy convenience.
Final Thoughts
There are hormonal changes you can’t control — and sometimes supplements or medication are needed.
But nutrition and hydration are always within your control.
Small changes can make a huge difference.
Your health is the greatest investment you’ll ever make.