Your Guide To Simple, Effective Menopause Nutrition

If you’ve reached menopause and feel like your workouts are no longer effective, you’re not alone. Exercises that seemed easy now become more difficult, energy decreases faster, and fat, especially around the abdomen, appears stubborn.

This is where a menopausal dietitian can help you understand your body’s changing needs and create a plan that fits your life. With the right menopausal nutrition, you can keep your blood sugar stable, increase energy, recover faster, and start seeing results again.

What happens in menopause?

Menopause is the natural end of a woman’s cycle, and is confirmed after 12 months without a period. This usually occurs between the ages of 45 and 56 years, with an average age of 51 years. During this period, the ovaries gradually stop producing hormones such as estrogen and inhibin, causing irregular menstrual cycles in the years before menopause – a phase called menopause. _[1]

At first, your menstrual cycles may come closer together, then move further apart, and finally stop completely. Although estrogen levels decrease, the body still produces small amounts from other sources, so some women experience only mild symptoms.

Menopause can affect many parts of the body, leading to hot flashes, sleep problems, vaginal changes, mood changes, and bone health concerns. It is a natural part of aging that marks the end of a woman’s reproductive years.

What is the relationship between menopause and nutrition?

When estrogen levels decrease during menopause, metabolism naturally slows. Estrogen usually helps regulate blood sugar, burn fat, and maintain muscle. Without it, it becomes more difficult to lose fat – especially around the abdomen – and it is more difficult to maintain muscle. This pattern, called visceral obesity, increases the risk of heart disease, diabetes and metabolic syndrome, which affects approximately 20 to 25% of adults ages 50 to 60.

Visceral fat is particularly harmful because it releases inflammatory chemicals that disrupt metabolism. Women with polycystic ovary syndrome, early-onset obesity, or other metabolic problems are more likely to develop insulin resistance, which makes fat loss more difficult. _[2]

Low estrogen also affects how the body responds to exercise, a concept called training sensitivity. _[3] When insulin sensitivity decreases, muscles do not absorb sugar efficiently, and more of it is stored as fat. That’s why progress can seem slower, even with regular workouts.

The good news is that lifestyle habits can reverse a lot of this. Resistance exercise, cardio, eating enough protein, managing carbohydrates, and staying hydrated all improve insulin function and metabolism. Over time, these consistent habits help reduce fat, preserve muscle and promote long-term health, even if results take time to appear.

What is a low glycemic diet?

A low-glycemic diet focuses on eating foods that raise blood sugar slowly rather than causing sharp spikes. The speed at which carbohydrates in food raise blood glucose is measured by the glycemic index (GI). _[4] Foods are ranked from 0 to 100 based on how much they affect your blood sugar compared to pure glucose or white bread. The GI is often paired with the glycemic load (GL), which also takes into account the amount of carbohydrates in a meal. This is important because even foods with a low glycemic index can raise blood sugar if eaten in large quantities.

• High glycemic index foods (>70): Raises blood sugar quickly (such as white bread and potatoes).
• Medium glycemic index foods (56-69): Cause moderate increases (such as brown rice and corn).
• Low glycemic index foods (<55): Raise blood sugar slowly (such as beans, lentils, and most vegetables).

What foods should I eat during menopause?

Some diets may work better for your body, but that doesn’t mean you need to stop them completely
Other foods.

Fiber and starch

When we talk about fiber, we often think of vegetables, legumes, and whole grains. Many of these foods are also starchy, and the type of starch is important, especially during menopause.

There are three main types:

Rapidly digesting starch (RDS) – within 20 minutes

RDS is broken down into glucose quickly, usually within 20 minutes of digestion. It causes a rapid rise in blood sugar and insulin levels. Foods cooked with moist heat, such as bread and rice
Potatoes, tend to contain high amounts of RDS.

Slowly digestible starch (SDS) – more than 20 minutes

SDS takes more than 20 minutes to convert to glucose. It provides a slower, more consistent release of energy, which helps maintain stable blood sugar levels. You can find SDS in whole grains, cooked and cooled starches, and some raw grain starches.

Resistant starch (RS) – more than 120 minutes

RS resists digestion even after 120 minutes and passes into the large intestine. There, it is fermented by gut bacteria, producing short-chain fatty acids that support gut health and metabolism. For this reason, RS acts like dietary fiber, aiding digestion and blood sugar control. _[5]

protein

Protein does more than maintain muscle. It also helps control blood sugar and supports post-exercise recovery. For women who are going through or past menopause, getting enough protein becomes even more important because muscle mass naturally declines with age.

Studies show that a higher protein intake than the recommended daily amount of 0.8 grams per kilogram of body weight per day is associated with reduced body fat, improved muscle strength, and improved lean mass in postmenopausal women. Experts often suggest aiming for about 1.1 to 1.3 grams per kilogram per day, depending on activity level and overall health.

Many women still don’t get enough. Surveys show that about 8% of women fall short of the recommended amount, which can lead to muscle weakness and slow recovery. _[6]

Good protein sources include lean meat, fish, eggs, dairy products, tofu, tempeh and legumes. Try to include a source of protein with every meal.

Healthy fats

Fats often get a bad rap, but healthy fats, such as omega-3s found in fish, nuts and seeds, and monounsaturated fats from olive oil and avocados, help reduce inflammation, support hormones, and protect heart health.

For decades, people have been told to eat as little fat as possible, but research now shows that the type of fat matters more than the total amount. Diets that contain a moderate amount of fat — about 20-35% of total calories — are considered healthy, as long as most of the fat comes from unsaturated sources.

Saturated fats, found in red meat and full-fat dairy products, should be limited to less than 10% of total calories, because they can raise bad cholesterol (LDL). Trans fats, which are often found in fried or processed foods, should be avoided completely, as they increase the risk of heart disease.

Replacing saturated and trans fats with polyunsaturated and monounsaturated fats can reduce the risk of cardiovascular disease and improve overall metabolic health. _[7]

Other factors to consider

It’s not just about what you eat, but also how it’s prepared and processed.

Cooking methods such as boiling, steaming or cooling foods such as rice or potatoes can reduce their effect on blood sugar, while frying or roasting tends to make them digestible more quickly.

Adding a little acidity, such as lemon juice or vinegar, can also help slow digestion and prevent spikes in blood sugar. Even small details, such as the type of grain or how finely ground foods are, can change how quickly they digest and absorb glucose. _[8]

How should I fuel my workouts to get the best results?

Eat a small, balanced snack 60 to 90 minutes before exercise, such as an apple with nuts or a low-sugar pre-workout drink. Avoid foods high in sugar that cause rapid spikes and crashes.

After exercise, take advantage of your anabolic window, which is your body’s prime time to refuel. Get protein to rebuild muscle and complex carbohydrates to restore energy without spiking your blood sugar. A smoothie containing protein powder and oats, or an omelet with whole-grain toast are great options.

Hydration is just as important. Water and electrolytes such as sodium, potassium, and magnesium keep your muscles, nerves, and energy systems working smoothly. Aim for about 33 ml of water per kg of body weight per day. _[9] Drink before, during and after your workouts, and if you’re sweating a lot, be sure to take an electrolyte drink to replenish what you’ve lost.

Master expert guidance

This article offers tips backed by research, but there is no one-size-fits-all plan. Every woman experiences menopause differently, and what works for one may not work for another. That’s why general health advice can be frustrating.

Instead of a general diet, focus on menopausal nutrition, as it helps balance hormones, boost energy, and make your workouts more effective. Getting expert advice from menopausal nutritionists can help you create a plan that works for your body and lifestyle.

Ultimately, it’s about balance, staying consistent with your workouts, and providing your body with what it really needs. Menopause changes how your body responds, but with the right approach, you can rebuild strength, feel energized, and get back to feeling like yourself.

References:

1. Peacock, K., Carlson, K., & Kitvretis, K. M. (2023, December 21). menopause. In Stat Pearls [Internet]. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK507826/
2. Genazzani, A.D., Petrillo, T., Semprini, E., Aio, C., Foschi, M., Ambrosetti, F., Sponzilli, A., Ricciardiello, F., & Battipaglia, C. (2023). Metabolic syndrome and insulin resistance
   – Menopause: changes in body structure and therapeutic approach. Gynecological and Reproductive Endocrinology and Metabolism, 4(2), 86-91. https://doi.org/10.53260/grem.234026
3. Centers for Disease Control and Prevention. (2024, May 15). On insulin resistance and type 2 diabetes. U.S. Department of Health and Human Services. https://www.cdc.gov/diabetes/about/insulin resistance-type-2-diabetes.html
4. Augustin, LSA, Kendall, CWC, Jenkins, DJA, Willett, W.C., Astrup, A., Barclay, A.W., Björck, I., Brand-Miller, J.C., Brigenti, F., Buyken, A.E., Ceriello, A., La Vecchia, C., Livesey, G., Liu, S., Riccardi, G., Rizkalla, S. W., Sievenpiper, J. L., Trichopoulou, A., Wolever, T. M. S., Baer-Sinnott, S., & Poli, A. (2015). Glycemic index, glycemic load and glycemic response: the summit of the international scientific consensus from the International Consortium for Carbohydrate Quality (ICQC). Nutrition, Metabolism and Cardiovascular Disease, 25(9), 795-815. https://doi.org/10.1016/j.numecd.2015.05.005
5. Kim, M. K., Park, J., and Kim, D.-M. (2024). Resistant starch and type 2 diabetes: a clinical perspective. Journal of Investigations in Diabetes, 15(4), 395-401. https://doi.org/10.1111/jdi.14139
6. Black, K. E., & Matkin-Hassey, B. (2024). The effect of protein in postmenopausal women on muscle mass and strength: a narrative review. Physiology, 4(3), 266-285. https://doi.org/10.3390/physiologia4030016
7. Liu, A. J., Ford, N. A., Hu, F. P., Zelman, K. M., Mozvarian, D., and Chris-Etherton, P. M. (2017). A healthy approach to dietary fat: understanding the science and taking action to reduce consumer confusion. Journal of Nutrition, 16, 53. https://doi.org/10.1186/s12937-017-0271-4
8. Eliaso, CO (2016). The concept of low glycemic index and low glycemic foods as a panacea for type 2 diabetes: prospects, challenges and solutions. African Health Sciences, 16(2), 468-479. https://doi.org/10.4314/ahs.v16i2.15
9. Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A., & Várbíró, S. (2023). The importance of nutrition in menopause and perimenopause – a review. Nutrients, 16(1), 27. https://doi.org/10.3390/nu16010027