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.

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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:

• Reduce “low-grade” inflammation, which may be responsible for frequent joint and muscle pain.
• Preserve muscle mass, which tends to melt away in favor of fat mass.
• Stabilize your mood and energy levels by avoiding blood sugar spikes, which can increase irritability.
• Protect the cardiovascular and skeletal systems: these are two systems that are weakened by hormonal decline.

During menopause, combining a diet rich in protein, fiber, and healthy fats with resistance training (weight training/fitness) is one of the most effective ways to preserve muscle mass and bone density and support metabolism.

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.

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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
• Free-range/organic eggs, preferably with the "Bleu Blanc Cœur" label (eggs enriched with omega-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.

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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

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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)

Vitamin D should ideally be taken along with vitamin K (especially K2) to support bone health. Vitamin D facilitates calcium absorption, but it is vitamin K that helps ensure calcium is properly incorporated into the bones and prevents it from being deposited in the arteries. These two vitamins work synergistically and are particularly important during menopause.

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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)
• Eggs with a blue-and-white heart label (enriched with 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).

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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.

Dinner should be lighter to help you fall asleep more easily and promote quality sleep. Breakfast, on the other hand, should always include a source of protein (plant-based or animal-based). This helps stabilize blood sugar levels, prevent mid-morning fatigue, and support mental well-being by promoting the production of neurotransmitters involved in mood and energy.

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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).

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Ingredients (1L of herbal tea)

• 1 tablespoon of sage ( Salvia officinalis ) (dried leaves)
• 1 tablespoon of red clover Trifolium pratense (dried flowers)
• 1 tablespoon of lemon balm
• 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).

Sage → provides natural phytoestrogens and helps relieve hot flashes

Red clover → provides natural phytoestrogens, helps relieve hot flashes

Lemon balm → calms the nervous system and promotes sleep

Hibiscus → enhances flavor and supports cardiovascular health thanks to its high antioxidant content

Cinnamon → improves insulin sensitivity and adds flavor to herbal tea

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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.

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Beware of the trap of restrictive diets

The fear of gaining weight during menopause can lead some women to adopt overly strict diets that involve excessive calorie restriction. However, when this restriction is too severe and prolonged, it slows down the basal metabolic rate and promotes muscle loss, especially if protein intake is insufficient.

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.

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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.

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Individualized approach

Every woman experiences perimenopause differently. For some, hot flashes and sleep disturbances are the main issues. Others are more likely to experience weight gain, particularly around the abdomen. It is also common to feel more tired, have lower energy levels, or experience mood swings.

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.