Menopause
Around menopause, falling oestrogen affects bones, heart health and where the body stores fat. Good nutrition helps protect long-term health and can make symptoms like hot flushes and poor sleep easier to manage.
Enjoy more
- Calcium: dairy, fortified soy milk, tofu, canned fish with bones
- Vitamin D: oily fish, eggs, fortified foods
- Protein at every meal to keep muscle
- Soy foods: tofu, edamame, soy milk (some women find they help with hot flushes)
- Whole grains, beans and vegetables
- Healthy fats: olive oil, nuts, oily fish
Limit
- Alcohol and caffeine if they trigger hot flushes or poor sleep
- Very spicy food if it triggers flushes
- Salty and highly processed foods
- Large late-evening meals
A sample day
| Breakfast | Fortified soy yogurt with oats, berries and almonds |
|---|---|
| Lunch | Sardines on wholegrain toast with a leafy salad |
| Snack | Edamame beans |
| Dinner | Tofu and vegetable stir-fry with brown rice |
Helpful tips
- Strength training twice a week protects bones and muscle.
- Notice your own flush triggers and adjust.
Check with your doctor
Talk to your doctor about symptoms, bone health and vitamin D, and before taking herbal remedies, which can interact with medicines.
Get a plan built around thisNouri turns these suggestions into daily menus and a grocery list.
Get the appGeneral guidance for adults, not medical advice.