Nutrition in Menopause
Menopause brings hormonal changes that can affect metabolism, bone health, heart health, energy levels, and mood
A balanced, nutrient‑rich diet can help manage symptoms and support long‑term wellbeing
Key Nutrients to Focus On
Calcium for Bone Health
Declining oestrogen reduces bone strength and increases osteoporosis risk
Sources include:
-
- Milk, yoghurt, cheese
- Leafy greens (spinach, kale)
- Fortified plant milks (soy, cashew)
Aim for approximately 1,200 mg per day
Vitamin D for Calcium Absorption
Essential for proper calcium absorption and immune health
Sources:
-
- Sunlight exposure
- Fatty fish (salmon, sardines)
- Fortified foods
Protein for Muscle Maintenance
Muscle mass declines with age, slowing metabolism
Supports strength and healthy weight management
Include:
-
- Lean meats, chicken, fish
- Eggs
- Beans, lentils, tofu
Healthy Fats for Hormonal & Heart Health
Help reduce inflammation and support heart health
Sources include:
-
- Avocados
- Nuts and seeds
- Olive oil
Fibre for Digestion & Weight Control
It regulates blood sugar, supports digestion, and increases satiety
Sources include:
-
- Whole grains
- Fruits and vegetables
- Legumes
Magnesium for Sleep & Stress Support
Supports sleep quality, stress regulation, muscle, and bone health
Sources include:
-
- Nuts
- Seeds
- Whole grains
- Leafy green vegetables
Foods That May Help Ease Symptoms
Phytoestrogen‑Rich Foods
Mild oestrogen‑like effects may help reduce hot flashes
They Include:
-
- Soy products (tofu, soy milk)
- Flaxseeds
- Chickpeas
Hydrating Foods
Help manage bloating, dryness, and fatigue
Include:
-
- Cucumbers
- Watermelon
- Soups and broths
Foods to Limit
- Caffeine – may trigger hot flashes and disrupt sleep
- Spicy foods – can increase hot flashes
- Alcohol – affects sleep and mood
- Highly processed foods – contribute to inflammation and weight gain
Helpful Nutrition Tips
- Eat regular, balanced meals
- Limit excess sugar, alcohol, and caffeine
- Stay well hydrated
- Pair good nutrition with movement, quality sleep, and stress management
Always consult a healthcare provider before starting supplements or making major dietary changes.
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