Menopause is a natural transition, but that doesn’t mean it always feels easy.
Many women notice changes in their mood, sleep, weight, and overall wellbeing long before their final period arrives.
The good news? Nutrition, lifestyle habits and targeted self‑care can make a meaningful difference.
In this blog, our Re-Shape team explore what really happens during perimenopause and menopause, why weight gain becomes more common, and how simple dietary shifts can support your metabolism, bone health and energy levels.
We’ll look at the role of protein, wholegrains, healthy fats and trigger foods, as well as lifestyle strategies to improve sleep, reduce stress and stay active in ways that feel good for your body.
We’ll also touch on supplements, what may help, what you can get from food, and why speaking to a health professional matters.
Take a look at our key foods for your shopping list section and an example day with some meal ideas, ingredients and nutrients.
Whether you’re just starting to notice changes or are well into your menopause journey, this guide offers practical, evidence‑based steps to help you feel more in control and supported.
What Is Menopause and When Does It Start?
Menopause is a natural stage of life marking the end of your reproductive years. It officially begins 12 months after your final period, typically between ages 45–55, although this varies. Before this comes perimenopause, the transitional phase where hormone levels fluctuate and symptoms often begin.
Common menopause symptoms include:
- Hot flushes
- Sleep disturbances
- Low mood or irritability
- Memory or concentration changes
- Irregular periods
Understanding these changes is the first step in managing menopause with confidence.
How Does Menopause Affect Weight Management?
Many women experience menopause weight gain, particularly around the abdomen. This is often linked to:
- A natural decline in oestrogen, which affects fat distribution
- A slower metabolic rate, meaning fewer calories burned at rest
- Loss of muscle mass
- Possible changes in thyroid function
Even without major lifestyle changes, these shifts can make weight management more challenging. This is why a targeted menopause nutrition and lifestyle approach can be so beneficial.
Our free, 12- week Re-Shape programme might be the perfect programme to support you with diet, exercise and behaviour change. Learn about new healthy eating habits, portion control, food labels, good sleep hygiene and much more. Find out more here.
How Nutrition Supports Your Menopause Journey
1. Eat Moderate, Unrefined Carbohydrates
Wholegrain carbohydrates are an essential part of a balanced perimenopause diet, especially if you’re increasing your activity levels.
Choose:
- Sweet potato
- Brown rice
- Multigrain bread
- Couscous
- Oats
These foods are rich in fibre, which supports gut health, heart health, fullness and regular digestion all important during menopause.
2. Prioritise Protein
A higher protein intake, around 1.0 to 1.2 g per kg of bodyweight daily, may support muscle maintenance and metabolism during menopause.
Include:
- Animal proteins: chicken, turkey, fish, low‑fat dairy
- Plant proteins: beans, lentils, chickpeas, soy, nuts, seeds
Protein helps stabilise appetite, supports muscle mass and may help counteract metabolic changes.
3. Include Oily Fish
Oily fish is one of the best foods for menopause. Research suggests it may:
- Delay menopause onset
- Reduce hot flush severity
- Support heart health
- Improve sleep
Aim for two servings per week of salmon, mackerel, sardines, trout or herring. These foods are rich in omega‑3 fatty acids, which support mood, cognition and joint health.
4. Reduce Trigger Foods
Some foods may worsen hot flushes or disrupt sleep:
- Alcohol
- Caffeine
- Spicy foods
Reducing alcohol can also support weight loss and lower breast cancer risk.
5. Adopt a Bone‑Friendly Diet
Declining oestrogen increases the risk of osteoporosis. Support bone health with Calcium, Vitamin D rich foods and sun exposure:
- Mushrooms
- Egg yolks
- Dairy products
- Leafy greens
- Soft‑boned fish
- Fortified foods
This combination helps maintain bone density during and after menopause.
Lifestyle Habits to Support Menopause
Improving Sleep
Sleep disturbances are common during menopause. Helpful strategies include:
- Keeping the bedroom cool
- Layering bedding
- Reducing bright lights
- Avoiding caffeine 9 hours before bed
- Reducing alcohol
- Avoiding large or spicy meals before bedtime
- Exercising earlier in the day
These habits can significantly improve menopause sleep quality.
Managing Stress
Midlife often brings increased stress- work, family changes, ageing parents and more. Support your emotional wellbeing with:
- Yoga
- Journaling
- Meditation or breathwork
- Walking in nature
- Quality time with loved ones
These practices can help regulate mood and reduce anxiety during menopause.
Physical Activity During Menopause
Strength training is one of the most effective forms of exercise for menopause weight gain. It helps:
- Maintain muscle mass
- Support metabolism
- Protect bone density
Pair strength training with walking, swimming, cycling or other enjoyable movement for a balanced routine.
Our free, 12-week Active Lives programme is available across Cheshire East and could be the perfect programme to help you become active. Find out more here.
Should I Take Supplements?
Some nutrients become more important during menopause. Always discuss supplements with a healthcare professional, especially if you take medication.
Vitamin D– Supports bone health, mood, immunity and muscle function.
Sources:
- Sunlight
- Fatty fish
- Egg yolks
- Mushrooms
- Fortified cereals
Calcium– Helps reduce bone loss and fracture risk.
Sources:
- Dairy products
- Leafy greens
- Soft‑boned fish
- Fortified plant milks and tofu
Omega‑3 Fatty Acids– Support cognition, heart health, mood and joint health.
Sources:
- Oily fish
- Flaxseeds
- Chia seeds
- Walnuts
Magnesium– May support sleep, mood, relaxation and bone health.
Sources:
- Leafy greens
- Dark chocolate
- Almonds
- Pumpkin seeds
- Epsom salt baths
Collagen– Declining collagen can lead to dry skin and joint stiffness.
Support collagen with:
- Chicken, seafood, eggs
- Bone broth
- Vitamin C‑rich foods
- Reducing sugar and refined carbs
Key Foods for Your Shopping List
- Dark green leafy vegetables: spinach, kale, cabbage
- Nuts and seeds
- Dark berries: blueberries, blackberries
- Oily fish: mackerel and salmon
- Eggs
- Dried figs
- Flaxseed
- Brown rice/quinoa
- Dark chocolate (min 70% cocoa)
Example Day
| Breakfast | Ingredients | Nutrients |
| Greek Yogurt & Berry Parfait | 0% Greek yogurt Mixed berries Pumpkin seeds Chia seeds | Protein 22-24g Unrefined Carbs Healthy Fats Magnesium Calcium Vitamin C Fibre |
| Lunch | Ingredients | Nutrients |
| Chicken Broth Soup | Bone broth Chicken Fresh/frozen vegetables (celery, carrots, peas sweetcorn) | Protein 22-26g Collagen Low Carb Healthy Fats Fibre |
| Dinner | How to add more goodness | |
| Spaghetti Bolognaise | Swap garlic bread for a side salad Have either bread or pasta, rather than both. Or reduce portion sizes. Add chopped mushrooms to pasta sauce Swap to wholegrain pasta |
One You Cheshire East is here to support you become active, become a healthy weight, be smoke free and improve your balance and mobility. If you would like to find out more please take a look at our free programmes on our website. You can also follow us on social media for more top tips and advice.