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:

• 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 mood and energy by avoiding blood sugar spikes that 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.

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 Blue White Heart 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.

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, particularly in