Menopause is a natural transition in a woman’s life, but that doesn’t make it easy. From hot flashes and sleep issues to weight gain and increased health risks, the hormonal changes during this time can be overwhelming. The good news? Research shows that nutrition during menopause plays a powerful role in easing symptoms and reducing long-term health risks.
This guide explores how dietary choices affect menopause, including insights from a detailed review published by the German Nutrition Society’s DGEwissen magazine (11/2023), authored by science journalist Simonetta Zieger.
What Happens During Menopause?
Menopause refers to the point when a woman has gone 12 consecutive months without a period, typically around age 51–52. But the actual transition—called the climacteric—can last 10 to 15 years, spanning three key phases:
- Premenopause: Hormones start to shift, but periods are still regular.
- Perimenopause: Ovaries slow down, periods become irregular, symptoms peak.
- Postmenopause: One year after the last period, hormone levels stabilize.
During this time, estrogen and progesterone levels decline, affecting everything from metabolism to mood, sleep, and bone health.
Common Menopause Symptoms
According to DGEwissen (2023) and additional studies, women may experience:
- Hot flashes and night sweats (up to 75% of women)
- Sleep disturbances
- Mood swings or depression
- Weight gain and body fat shifts
- Joint pain, heart palpitations
- Increased risk for osteoporosis and heart disease
While not all women experience severe symptoms, about one-third report significant discomfort (Schultz-Zehden, 1998).
How Can Diet Help During Menopause?
Multiple studies now suggest that nutritional patterns affect both symptom severity and long-term health outcomes during and after menopause. Here’s how nutrition plays a role in managing key concerns:
1. Managing Weight Gain and Body Composition
During menopause, calorie needs decrease, but nutrient needs rise. According to the German Nutrition Society (DGE et al., 2015), the basal metabolic rate drops to around 1220 kcal/day after 50. This makes weight gain common—most women gain between 0.25 to 1.5 kg per year (Silva et al., 2021).
At the same time, fat tends to accumulate around the belly, which increases the risk of heart disease and diabetes. This shift is largely due to hormone-related metabolic changes.
Recommended Dietary Approach:
- Prioritize lean proteins, especially plant-based sources
- Choose whole grains and high-fiber foods
- Limit added sugars and processed foods
- Reduce portion sizes to match lower energy needs
A Mediterranean diet—rich in olive oil, legumes, vegetables, fish, and whole grains—has been shown to support weight management and reduce inflammation (Silva et al., 2021).
2. Protecting Bone Health and Preventing Osteoporosis
Bone density declines naturally with age, especially after estrogen drops. The five years before and after menopause are particularly critical for bone loss.
To slow bone breakdown, ensure adequate intake of:
- Calcium (from dairy, leafy greens, almonds, fortified plant milk)
- Vitamin D (from sunlight, fatty fish, or supplements)
- Magnesium, vitamin K, and phosphorus
The article in DGEwissen also points to research showing that a Mediterranean-style diet rich in beta-carotene, vitamin C, and selenium supports bone mineralization (Silva et al., 2021).
Additionally, regular movement (especially resistance training and walking) improves bone strength.
3. Supporting Heart Health
Menopause increases the risk of cardiovascular disease. As estrogen levels drop, LDL (“bad”) cholesterol rises, HDL (“good”) cholesterol drops, and blood pressure may increase.
According to Groeneveld and Hofmann (2011), the most powerful tool to reduce heart risk isn’t medication—it’s lifestyle change, especially nutrition.
A heart-healthy diet should include:
- Fiber-rich foods (fruits, legumes, oats)
- Unsaturated fats (olive oil, avocado, nuts)
- Omega-3 fatty acids (salmon, chia seeds, walnuts)
- Limited saturated fats and red meat
The Mediterranean diet once again proves beneficial. In addition, lowering alcohol intake, quitting smoking, and staying physically active are key.
4. Reducing Hot Flashes and Night Sweats
Hot flashes, also known as vasomotor symptoms (VMS), affect most women and may last over five years. While soy isoflavones (plant-based compounds with estrogen-like effects) have been promoted for relief, the data remains inconclusive.
The DGEwissen article emphasizes that soy products in food form are generally safe, but supplements with high-dose isoflavones should be used cautiously—especially for women with a personal or family history of hormone-sensitive cancers (BfR, 2022).
To ease hot flashes naturally:
- Increase fruits and vegetables
- Avoid spicy foods, caffeine, and alcohol
- Dress in layers and keep bedrooms cool
- Stay hydrated and manage stress
5. Improving Sleep and Mental Health
Sleep disturbances affect nearly two-thirds of women during menopause (Kravitz & Joffe, 2011). Causes include hot flashes, hormonal mood changes, and even sleep apnea due to weight gain.
Chronic poor sleep can lead to:
- Fatigue and brain fog
- Depression and anxiety
- Higher risk of chronic illness
Nutritional support includes:
- Foods rich in omega-3 fatty acids (e.g. flaxseed, fish)
- Magnesium and B vitamins
- Avoiding heavy meals or alcohol before bed
According to Laudisio et al. (2021), lifestyle strategies like balanced nutrition, regular exercise, and sleep hygiene are effective in improving sleep and mood in menopausal women.
Conclusion: Eat Well, Feel Better During Menopause
The takeaway is clear: Nutrition during menopause isn’t just about eating “healthy”—it’s about giving your body the specific support it needs as hormones shift.
A Mediterranean-style diet, paired with physical activity, stress reduction, and smart supplementation, can:
- Ease hot flashes and night sweats
- Support healthy weight and metabolism
- Protect your bones and heart
- Improve sleep and emotional resilience
You don’t need to follow a perfect plan. Small changes, practiced consistently, can make this stage of life feel more balanced, energized, and in control.
Sources:
- Zieger S. (2023). “Ernährung in den Wechseljahren.” DGEwissen 11/2023.
- Silva et al. (2021). “Nutrition in Menopausal Women: A Narrative Review.” Nutrients.
- Dunneram et al. (2018). Journal of Epidemiology & Community Health.
- Groeneveld & Hofmann (2011). “Die Wechseljahre der Frau – Ernährung und andere Lebensstilfaktoren.”
- Laudisio et al. (2021). International Journal of Food Sciences and Nutrition.
- BfR (Federal Institute for Risk Assessment). (n.d.). “Isoflavones and Health.”
- British Menopause Society (2023). “Menopause: Nutrition and Weight Gain.”