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Menopause, nutrition & lifestyle
Beyond hot flushes and missed periods (though those are challenging enough), as your hormones shift during menopause, you might also notice changes in your weight, sleep, mood — even your hair and skin.
While everyone’s experience is different, simple tweaks to what you eat and how you move can help you feel more like yourself again.
No drastic overhauls or quick fixes, think of it like building a personalised toolkit for yourself: protein to protect your muscles, strength exercises for bone health, and smart swaps to ease symptoms.
We’ve cut through the noise to bring you practical, evidence-based advice that actually fits into real life. From struggling with sleepless nights, and stubborn weight gain, to just wanting to feel more energised — start with what feels manageable today.
For a printable, more comprehensive version of this guide, download here.
How to use this guide
Every person going through perimenopause and menopause will have a different experience. This evidence-based guide offers practical advice to help you feel your best.
Start small: Focus on 1–2 changes at a time that feel realistic for you. Combine this advice with support from your healthcare professional for lasting, manageable improvements to your wellbeing.
What is menopause?
Menopause is when periods stop permanently, confirmed after 12 months without a period (typically between ages 45–55). The years leading up to it — perimenopause — can last 7.4 years on average, and the majority of people in the phase experience symptoms due to falling oestrogen levels.
The perimenopause transition phase can bring symptoms like hot flushes, mood swings, and weight changes.
Up to 80% of people notice shifts like:
- Irregular/heavy periods
- Muscle aches or poor sleep
- Higher blood pressure or cholesterol
- Thinner hair or drier skin
Common symptoms
- Hot flushes & night sweats
- Mood changes (anxiety, irritability, low mood)
- Sleep problems & fatigue
- Weight changes (especially around the abdomen)
- Joint pain & muscle loss
- Vaginal dryness & reduced libido
- Memory lapses & brain fog
Long-term health considerations
- Bone health: Lower oestrogen increases osteoporosis risk (40% of women over 50 experience fractures).
- Heart health: Cholesterol and blood pressure changes may raise cardiovascular risks.
- Metabolic changes: Slower metabolism can make weight management harder.
What you need to know about diagnosis: Blood tests (e.g. FSH) are rarely needed — symptoms alone often confirm perimenopause in people over 45. Symptoms vary hugely, so focus on what you experience.
Why lifestyle changes matter
Falling oestrogen levels can increase long-term risks like osteoporosis (4 in 10 women over 50 fracture bones) and heart disease. But small, realistic tweaks can help you feel better now and protect your future health.
Start simple: Pick 1–2 changes below that feel doable. Think progress, no perfection.
Eating for your changing body
Protein
Protect your muscles.
- Aim for: Eggs, fish (oily twice/week), lean meat, lentils, nuts.
- Try this: Swap white pasta for wholegrain, add chickpeas to stews, or top yoghurt with seeds.
Gut-friendly fibre
30g daily keeps hunger steady.
- Aim for: Wholegrains, veg (½ your plate), and fermented foods like kefir or sauerkraut.
- Tip: Increase fibre slowly to avoid bloating.
Healthy fats for fullness
- Small portions of: Olive oil, avocado, nuts, or oily fish.
- Avoid: Fried foods and creamy sauces.
Bone-loving calcium
- 3 daily servings: Milk, yoghurt, fortified plant milk, or tinned sardines (with bones).
- Pair with vitamin D: Supplement 10 mcg daily (especially October–March).
Movement that works for you
150 mins weekly of anything that raises your heart rate (brisk walking counts).
- Try this: Add 2 strength sessions (like Pilates or resistance bands) to protect bones and muscle.
If you’re struggling to start:
- Walk phone calls or try a 10-minute home workout.
- Pelvic floor exercises help too (yes, really).
Sleep, stress & uncomfortable symptoms
Better sleep habits
- Cut caffeine after noon, try herbal tea, and ban screens before bed.
- Keep your bedroom cool (hot flush-proof)
Skin and hair support
- Eat enough protein and healthy fats (think salmon or walnuts).
- Stay hydrated — add lemon to water if it tastes dull on its own.
Bloating or constipation
- Eat regularly, chew slowly, and sip peppermint tea.
- Avoid cutting food groups without professional advice.
What doesn’t work? (saving time and money)
- “Menopause supplements”: Evidence is weak for black cohosh, red clover, etc. Vitamin D is the only proven need.
- Quick fixes: Extreme diets often backfire. Focus on steady, sustainable changes.
Exception: Some women find soya helps hot flushes — but check with your GP first, especially after breast cancer.
Extra support when you need it
- HRT or CBT might be options for mood/flushes — ask your GP.
- Try mindfulness or yoga for stress (free apps like Balance can guide you).
If you’re feeling overwhelmed: Contact HCL’s Dietitians: nhsnwl.hcldietitians@nhs.net or explore:
Remember: Menopause isn’t a problem to “fix” — it’s a phase to navigate with kindness to your body. Start small, celebrate wins, and reach out when you need help.
Resource updated: January 2025