What diet should you adopt during menopause?

During menopause, the hormonal activity of the ovaries ceases abruptly. This stage is characterized by the permanent cessation of ovulation and menstruation. It is accompanied by a marked drop in estrogen and progesterone, leading to significant changes in metabolic function.

The drop in estrogen (and progesterone) will have a profound impact on the bones, heart, brain, metabolism (e.g., decreased insulin sensitivity), urogenital system, and mental health.

The role of diet during menopause

Food is no longer just a source of energy; it is becoming a regulatory tool. Eating well allows you to:

• Réduire l'inflammation ”de bas bruit” qui peut être est responsable de douleurs articulaires et musculaires fréquentes.
• Preserve muscle mass, which tends to melt away in favor of fat mass.
• Stabiliser l'humeur et l’énergie en évitant les pics de glycémie qui accentuent l'irritabilité.
• Protect the cardiovascular and skeletal systems: these are two systems that are weakened by hormonal decline.

À la ménopause, l’association d’une alimentation riche en protéines, en fibres et en bons lipides avec un entraînement en résistance (musculation / fitness),  est l’un des leviers les plus efficaces pour préserver la masse musculaire, la densité osseuse et soutenir le métabolisme.

As at every stage of life, diet influences physical and mental health. But during perimenopause and especially menopause, it becomes a real therapeutic tool.

The drop in estrogen during menopause causes:

• a redistribution of fat (mainly abdominal),
• a gradual decrease in muscle mass,
• a decrease in bone density (bone weakening)
• an increased risk of cardiovascular disease,
• more pronounced blood sugar fluctuations,
• hot flashes and sleep disturbances very regularly
• impaired cognitive function (accelerated cognitive decline)

Nutritional recommendations should be based on a comprehensive approach aimed at protecting the skeletal and cardiovascular systems and promoting the maintenance of healthy muscle mass.

What diet should you follow during menopause?

Focus on sufficient, high-quality protein

With age, the ability to build muscle decreases (anabolic resistance). Insufficient protein intake can promote muscle loss, which impacts metabolism.

The recommended target is approximately 1 to 1.2 g of protein per kg per day (to be adjusted according to individual profile and physical activity).

Protein sources should be varied and may include:

• Fish (ideally 2 to 3 times per week, including 1 fatty fish: sardines, mackerel, salmon, or trout, always favoring smaller fish)
• Poultry
• High-quality red meat (grass-fed, organic meat) in moderation
• Œufs plein air / bio de préférence avec le label bleu blanc cœur (œufs enrichis en omégas 3 DHA)
• Legumes (lentils, chickpeas, dried beans, etc.)
• Soybeans and soy products (tofu, tempeh)
• High-quality dairy products, preferably sheep or goat milk if well tolerated (1 to 2 servings per day) and in moderation.

Plant proteins must be combined by mixing legumes with semi-whole grains to obtain a complete amino acid profile.

Choose carbohydrates with a moderate glycemic index

The decrease in estrogen can lead to reduced insulin sensitivity. It is therefore preferable to focus on:

• Semi-whole grain cereals
• Dried vegetables
• Quinoa, buckwheat
• Sweet potato
• Whole fruits (avoid juices and limit compotes)

These foods are sources of fiber, which slows down glucose absorption and contributes to satiety. Fiber plays several essential roles, including regulating blood sugar levels, supporting digestion, and maintaining the balance of gut microbiota. A sufficient intake of fiber contributes to overall cardiovascular and metabolic health.

The recommended intake is approximately 25 to 30 g of fiber per day, with an emphasis on soluble fiber.

Sources of fiber to vary:

• Fruits and vegetables (focusing on 3 to 4 servings of vegetables per day and 1 to 2 servings of fruit per day)
• Legumes
• Semi-whole grain cereals
• Oilseeds (almonds, walnuts, hazelnuts, Brazil nuts, macadamia nuts)
• Seeds (chia, pumpkin, sunflower) always mixed together or varied regularly

Protecting bones: calcium + vitamin D

Declining estrogen levels accelerate bone resorption (destruction). Calcium, magnesium, vitamins D and K2, and silica are essential elements for bone health.

Recommended calcium intake: approximately 800 to 1000 mg/day.

Sources of calcium:

• Sardines with bones (very rich in calcium if eaten with bones)
• Kale, broccoli
• Mineral waters rich in calcium (Hépar, Contrex)
• Dairy products

Dairy products are not the only foods that provide calcium and should not be the sole source of calcium intake.

Vitamin D is essential for calcium absorption. It comes mainly from:

• sun exposure (skin synthesis)
• supplementation (essential during the winter months and even continuously, with appropriate dosages depending on individual circumstances)

La vitamine D doit préférentiellement être apportée avec la vitamine K (particulièrement la K2) pour la santé osseuse. La vitamine D permet d’absorber le calcium, mais c’est la vitamine K qui aide à le fixer correctement dans l’os et à éviter qu’il ne se dépose dans les artères. Ces deux vitamines agissent en synergie et sont particulièrement importantes à la ménopause.

Promoting healthy fats

Estrogens have a protective effect on the cardiovascular system. After menopause, cardiovascular risk gradually increases due to their drastic decline.

Preferred fats:

• Olive oil, rapeseed oil, hemp oil, etc. It is advisable to always consume oils in combination in order to balance your intake of omega 9, 6, and 3 fatty acids. Nuts and seeds (a small handful per day is sufficient).
• Fatty fish (rich in omega-3 EPA/DHA), favoring small fish such as sardines and mackerel (less polluted with heavy metals)
• Œuf avec un label bleu blanc cœur (enrichis en DHA)

Vegetable oils (olive, rapeseed, hemp, evening primrose, etc.) should be consumed raw. Pour a tablespoon over a salad, vegetables, etc.

Fats to limit:

• Excess saturated fats
• Ultra-processed foods
• Cold cuts
• Excessive consumption of red meat
• Avoid cooking with vegetable fats and opt for coconut oil (deodorized) for cooking, or clarified butter (ghee), which has a high smoke point. Olive oil can be used for cooking over low heat (vegetables, for example).

Meal ideas to gently accompany you

Here is an ideal typical day, with healthy eating without frustration:

• Breakfast: Chia seed pudding with almond milk, enriched with rice protein and topped with berries (antioxidants) such as raspberries, blueberries, blackberries, etc., and a few walnut halves. OR A soft-boiled egg with a slice of rye bread with a little (organic) butter and a piece of fruit.
• Lunch: a steamed salmon steak or lacto-fermented tofu lightly browned in the oven (10 minutes on each side, 190°C), accompanied by a generous portion of garlic broccoli and a little quinoa.
• Snack: sheep's milk yogurt (rich in calcium) with seasonal fruit and a few nuts (mix of blanched almonds, Brazil nuts, macadamia nuts), 2 squares of dark chocolate (min. 70% cocoa)
• Dinner: red lentil soup with turmeric (anti-inflammatory) and a chicory salad with walnuts and chopped parsley.

Le dîner gagnera à être plus léger afin de faciliter l’endormissement et favoriser un sommeil de qualité. Le petit-déjeuner, quant à lui, devrait toujours inclure une source de protéines (végétales ou animales). Cela permet de stabiliser la glycémie, d’éviter les coups de fatigue en milieu de matinée et de soutenir l’équilibre psychique grâce à une meilleure production des neurotransmetteurs impliqués dans l’humeur et l’énergie.

Phytoestrogens: are they beneficial?

Soybeans and certain legumes contain isoflavones, compounds with mild estrogenic activity. Some studies show a moderate reduction in hot flashes in some women, although there is considerable individual variability. They can be incorporated into a varied diet without excess, particularly tofu or tempeh (fermented soybeans).

Herbal teas containing plants such as sage and red clover can be consumed daily. These two plants are often used to alleviate menopausal symptoms, particularly hot flashes.

Tip: Herbal tea recipes to reduce menopause symptoms (especially hot flashes).

Ingredients (1L of herbal tea)

• 1 cuillère à soupe de Sauge Salvia officinalis (feuilles séchées)
• 1 tablespoon of red clover Trifolium pratense (dried flowers)
• 1 cuillère à soupe de Mélisse
• 1 tablespoon hibiscus (slightly tart flavor and rich in antioxidants)
• a small cinnamon stick cut in half (according to taste)
• Sweet option: 1 teaspoon of honey (after brewing)

To prepare: heat 1 liter of water until simmering (not boiling) and add the various ingredients/plants. Turn off the heat, cover, and let steep for 10 to 15 minutes. Strain and drink 2 to 3 cups per day, including one in the evening (if you experience intense night sweats).

Sauge → apporte des phyto-œstrogènes naturels, calme les bouffées de chaleur

Trèfle rouge → apporte des phyto-œstrogènes naturels, calme les bouffées de chaleu

Mélisse → calme le système nerveux et favorise le sommeil

Hibiscus → améliore le goût et soutient la sphère cardiovasculaire grâce à la richesse en antioxydants

Cannelle → améliore la sensibilité à l’insuline et parfume la tisane

Foods that can increase hot flashes

Some women experience worsening symptoms after:

• alcohol
• coffee
• very spicy dishes
• very large meals (particularly rich in animal fats)
• excessive intake of fast-acting sugars

It is recommended to limit them for good general health, but also to limit certain discomforts associated with menopause.

Beware of the trap of restrictive diets

La crainte de prendre du poids à la ménopause peut pousser certaines femmes à adopter des régimes trop stricts, avec une réduction calorique excessive. Or, lorsqu’elle est trop importante et prolongée, cette restriction ralentit le métabolisme de base et favorise la perte de masse musculaire  surtout si les apports en protéines sont insuffisants.

This type of diet can also lead to cravings, particularly for sugary foods, as well as increased fatigue and mood swings. In addition, after a period of severe restriction, resuming normal eating often leads to rapid weight gain: this is the well-known yo-yo effect.

Conversely, a gradual, balanced, and sustainable approach is much more beneficial for health and weight stability. Personalized support from a dietitian or nutritionist trained in the specifics of menopause can be particularly helpful.

Physical activity: an essential pillar during menopause

Physical exercise complements diet.

• Strength training or resistance exercises 2 to 3 times a week help preserve muscle mass and bone density.
• Brisk walking, cycling, or swimming support cardiovascular health.

The combination of strength training and cardio exercises produces a synergistic effect, with each enhancing the benefits of the other.

Individualized approach

Chaque femme vit la périménopause à sa manière. Pour certaines, les bouffées de chaleur et les troubles du sommeil sont au premier plan. D’autres sont davantage confrontées à une prise de poids, en particulier au niveau abdominal. Il est également fréquent de ressentir plus de fatigue, une baisse d’énergie ou des variations de l’humeur.

In this context, adapting your diet to your hormonal profile, metabolism, and lifestyle becomes essential. Adjusting your nutrition during perimenopause helps to better regulate hormonal fluctuations, limit fat accumulation, and alleviate certain symptoms such as hot flashes. By choosing targeted, high-quality nutrients, you support your metabolism, your overall balance, and the strength of your bone mass.

Certain dietary supplements can be useful and even important for addressing specific deficiencies or reducing certain symptoms associated with menopause, as well as for preventive purposes.