Nutrition During Menopause: How What You Eat Impacts Perimenopause & Menopause by Katie Malone

Menopause changes the body’s nutritional priorities. Declining estrogen contributes to accelerated bone loss and a shift toward more central or abdominal fat storage. The evidence is strongest for changes in fat mass and fat distribution, while changes in lean mass during midlife are generally smaller and are also strongly influenced by aging, activity, resistance training and nutrition. The hormonal and body-composition changes that occur across the menopause transition can also influence cardiovascular risk and insulin sensitivity.

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Nutrition is one of the most practical tools women can use to support their bodies through these changes. Adequate protein and total energy help preserve lean tissue, calcium and vitamin D support bone, fiber promotes digestive and cardiovascular health, and unsaturated fats support the heart and brain. A Mediterranean-style eating pattern rich in vegetables, fruits, whole grains, beans, nuts, seeds, olive oil, fish and other minimally processed foods brings these priorities together in a flexible, evidence-based way.

There is no single “menopause diet,” but good nutrition can help women protect muscle, bone, cardiovascular health and metabolic function throughout this transition and into later life.

Check out these menopause diet recipes, and stayed tuned for even more recipes, tips and expert advice for women in perimenopause and menopause. Plus, check out these high-protein recipes and high-fiber recipes.

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