Nutrition in menopause: what to eat to protect your metabolism, energy, and well-being

(6-minute read)

Written by: Dr. Luísa Santos

Menopause is a natural phase of life, but for many women it brings unexpected changes. Suddenly, eating habits that always seemed to work stop producing the same results. Even while maintaining a similar diet, some women start to notice:

• increased abdominal fat
• lower energy throughout the day
• slower recovery after exercise
• sleep disturbances
• greater difficulty controlling weight
  

These changes are not just a matter of discipline or willpower. They largely result from hormonal changes associated with the menopausal transition, which influence metabolism, body composition, and even how the body uses energy. In this context, diet is no longer just a strategy for weight control. It becomes a fundamental tool to support metabolism, protect cardiovascular health, and preserve muscle mass. But with so much information—often contradictory—a simple question arises: what should we really eat during menopause?

What changes in metabolism during menopause

During perimenopause and post-menopause, there is a progressive decrease in the production of estrogens, hormones that play an important role in various bodily systems.

These hormonal changes can contribute to:

• increased abdominal fat accumulation
• gradual reduction of muscle mass
• increased insulin resistance
• changes in appetite regulation
• increased cardiovascular risk
  

Furthermore, factors such as sleep deprivation, stress, and changes in physical activity can amplify these changes. For this reason, rather than counting calories, the focus should be on choosing foods that support metabolism and provide essential nutrients to the body.

📌 Did you know?

After menopause, the proportion of body fat tends to increase, even when total weight does not change significantly. This happens because the decrease in estrogens influences the distribution of fat in the body.

Whole foods vs. ultra-processed foods

One of the most important principles for improving diet during menopause is to reduce the consumption of ultra-processed foods and prioritize whole or minimally processed foods.

Simply put:

• Whole foods are foods close to their natural form, such as vegetables, fruits, eggs, fish, or legumes.
• Ultra-processed foods are industrial products that contain various ingredients, additives, and often large amounts of sugar, fat, and salt.
  

Scientific studies show that diets rich in ultra-processed foods are associated with a higher risk of obesity, metabolic inflammation, and cardiovascular diseases. This does not mean completely eliminating all packaged foods, but rather learning to make more conscious choices.

How to recognize ultra-processed foods

A simple strategy is to read the ingredient list on food labels.

If you find:

• long lists of ingredients
• artificial additives
• large amounts of sugar or salt

it is likely a highly processed product. Another important detail: the front of the packaging is marketing. The most relevant information is almost always in the ingredient list.

📌 Myth vs. Truth

Myth: To control weight, you just need to eat fewer calories.

Truth: Human metabolism is influenced by hormones, body composition, diet quality, sleep, and physical activity. The quality of food is as important as the quantity.

Important nutritional pillars in menopause

Adopting a balanced diet does not mean following restrictive diets. Small daily decisions can have a significant impact on well-being.

1. Prioritize natural foods

A diet based on natural foods helps ensure adequate intake of fiber, vitamins, and antioxidants.

Some examples include:

• varied vegetables
• fresh fruit
• legumes (beans, chickpeas, lentils)
• fish
• eggs
• nuts
• whole grains

These foods contribute to metabolic health and help promote greater satiety.

2. Include protein in every meal

Protein plays an essential role in preserving muscle mass, which tends to decrease with aging.

Good sources of protein include:

• fish
• eggs
• natural or Greek yogurt
• legumes
• tofu or tempeh
• lean meats
  

Adequate protein intake also helps maintain more stable energy levels throughout the day.

3. Value healthy fats

Not all fats are harmful. Some play an important role in cardiovascular health.

Good sources include:

• extra virgin olive oil
• avocado
• almonds and walnuts
• chia or flax seeds
• fatty fish (salmon, sardines, mackerel)

These fats provide essential fatty acids, important for the brain and the cardiovascular system.

4. Do not neglect micronutrients

During menopause, some nutrients become particularly relevant. Among the most important are:

• Calcium: essential for bone health.
• Vitamin D: Helps with calcium absorption and plays a role in the immune system.
• Magnesium: Important for muscle and nerve function.
• Omega-3 fatty acids: Associated with cardiovascular health and inflammation regulation.

A varied diet remains the best way to obtain these nutrients.

📌 Did you know?

Bone mass loss accelerates in the first years after menopause. A diet adequate in calcium and vitamin D can help reduce this impact.

The plate method: a simple strategy to balance meals

For many people, one of the biggest difficulties is knowing how to structure daily meals. A practical strategy is the so-called plate method.

In this model:

• half of the plate should consist of vegetables
• a quarter of the plate includes protein sources
• a quarter of the plate includes complex carbohydrates
  

This model helps ensure an adequate balance of nutrients without the need for complicated calculations.

Foods that can support health during this phase

Some foods stand out for their nutritional profile and potential benefits in menopause. These include:

Red fruits

• blueberries
• blackberries
• strawberries
  

They are rich in antioxidants that help combat oxidative stress.

Fatty fish

• salmon
• sardines
• mackerel
  

Important sources of omega-3 fatty acids.

Cruciferous vegetables

• broccoli
• cauliflower
• Brussels sprouts
  

Contribute to a diet rich in fiber and phytochemicals.

Other interesting foods

• nuts
• extra virgin olive oil
• green tea
• tomatoes
• peppers
  

Foods worth limiting

Some foods should be consumed in moderation, especially when aiming to protect metabolism.

These include:

• sugary drinks
• pastries and refined flour products
• processed meats
• fried foods
• ultra-processed products
• foods rich in trans fats
  

These products are often associated with a higher risk of metabolic inflammation and weight gain.

📌 Myth vs. Truth

Myth: It is necessary to follow extremely restrictive diets during menopause.

Truth: Balanced and sustainable eating patterns tend to be more effective long-term than radical diets.

How the pharmacy can help

Diet is one of the fundamental pillars of health during menopause, but in some cases, nutritional supplementation may be useful.

Depending on the individual situation, the pharmacist can advise on supplements such as:

• vitamin D
  • Pure Encapsulations Calcium Mineral Complex with Vitamin D3 90 caps.
  • BioActivo Vitamin D 80 caps.
• B vitamins
  • Pure Encapsulations Vitamin B12 Fatigue Homocysteine 90 caps.
  • Becozyme Forte 20 comp.
• magnesium
  • Nutreov Magné Control Magnesium Supplement Stress Fatigue 24H
  • Absorvit Magnesium Woman 30 caps + 30 comp
  • Pure Encapsulations Magnesium Fatigue Muscle Function 90 caps.
• omega-3 fatty acids
  
  • Arkopharma Arkocapsules Omega-3 50 Capsules
  • MorEPA Platinum Vitamin D 30 Caps.
  • Absorvit Silver 30 caps. + 30 comp.

*The author of the article has no affiliation with specific products recommended here. The recommendations for specific products are additions from the Farmácia 24 team and are their full responsibility.

Professional advice is important to ensure that these products are used appropriately and safely.

Conclusion: small changes can have a big impact

Menopause does not require complicated diets or radical solutions.

In most cases, the fundamental principles are relatively simple:

• prioritize natural foods
• reduce ultra-processed foods
• ensure adequate protein and micronutrient intake
• maintain sustainable eating habits
  

Consistent small changes can have a significant impact on energy, metabolism, and quality of life. If you have questions about diet or supplements during menopause, seek advice from a healthcare professional.

References:

1 - North American Menopause Society. The 2022 hormone therapy position statement. Menopause. 2022;29(7):767-794. doi.org/10.1097/GME.0000000000002028;

2 - British Menopause Society. Nutrition and lifestyle recommendations. 2023. thebms.org.uk/publications/nutrition-and-lifestyle/; https://thebms.org.uk/wp-content/uploads/2023/06/19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf;

3 - Estruch R, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. NEJM. 2018;378:e34. nejm.org/doi/full/10.1056/NEJMoa1800389;

4 - Greendale, Gail & Sternfeld, Barbara & Huang, MeiHua & Han, Weijuan & Karvonen-Gutierrez, Carrie & Ruppert, Kris & Cauley, Jane & Finkelstein, Joel & Jiang, Sheng-Fang & Karlamangla, Arun. (2019). Changes in body composition and weight during the menopause transition. JCI Insight. 4. 10.1172/jci.insight.124865;

5 - Monteiro CA, et al. Elizabeth L, Machado P, Zinöcker M, Baker P, Lawrence M. Ultra-Processed Foods and Health Outcomes: A Narrative Review. Nutrients. 2020 Jun 30;12(7):1955. doi: 10.3390/nu12071955. PMID: 32630022; PMCID: PMC7399967;

6 - Rizzoli R, Bischoff-Ferrari H, Dawson-Hughes B, Weaver C. Nutrition and bone health in women after the menopause. Womens Health (Lond). 2014 Nov;10(6):599-608. doi: 10.2217/whe.14.40. PMID: 25482487;