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How can I support my body during menopause through nutrition?

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All women go through the process of menopause. Menopause affects the body in many ways, and nutrition plays a key role in managing its impact. In this article, we will present the dietary pattern that can support women during menopause.

What is menopause?

Menopause is a natural biological process during which the production of certain hormones—specifically estrogen, progesterone, and testosterone—declines. These hormones are closely tied to the reproductive phase of a woman's life. Their decreased production leads to the cessation of menstruation, marking the onset of menopause. This transition affects not only the body but also a woman’s psychological well-being.

Symptoms of menopause

Menopause is associated with a wide range of symptoms, but every woman experiences a unique combination and intensity of these changes. The most common symptoms include:

  • Hot flashes and night sweats
  • Insomnia
  • Loss of muscle mass
  • Joint pain, stiffness, or itching
  • Anxiety, depression, mood swings, or loss of interest in usual activities
  • Digestive issues
  • Headaches
  • Memory and concentration problems
  • Heart palpitations
  • Vaginal dryness or discomfort and pain during intercourse
  • Decreased sexual desire
  • Frequent urinary tract infections

How can nutrition help manage the changes in the body during menopause?

By following a balanced diet, we can help our bodies adapt to the changes occurring during this phase. Menopause is typically accompanied by a decrease in muscle mass, an increase in fat mass, and a shift in fat distribution. One of the dietary patterns recommended during this time is the Mediterranean diet. In addition to a balanced diet, increasing physical activity—both aerobic and resistance training—is highly beneficial and should become part of our daily routine.

Why Is the Μediterranean diet recommended during menopause?

The Mediterranean diet helps address fat accumulation and muscle loss by promoting fat reduction and preserving muscle mass, especially when combined with adequate protein intake. Another major benefit is its role in preventing cardiovascular diseases, which are of greater concern during and after menopause.

Key features of the Mediterranean diet

What does the Mediterranean diet include, and which foods should form the basis of our nutrition? Here are its core components:

  • High intake of fruits and vegetables, especially red fruits and leafy greens
  • Consumption of legumes, quinoa, unsalted nuts, and whole grains
  • Healthy fats such as olive oil and avocado
  • Green tea
  • Lean protein sources like poultry and eggs
  • Fish, including fatty varieties like sardines, salmon, mackerel, and herring
  • Low-fat dairy products
  • Proper hydration with plenty of water
  • Reduced alcohol intake
  • Limited consumption of red meat
  • Shared meals with others around the table
  • Small snacks every 2.5–3.5 hours

 

Menopause is a phase in which a woman’s body undergoes significant changes. We can make this journey easier by equipping our bodies with the right tools through balanced nutrition and regular exercise. With the guidance of a registered dietitian-nutritionist, you won’t go through it alone—you’ll receive the right support and advice to navigate this important stage in your life.

 

References

Best N. Dietary patterns and their associations with body composition, cardiometabolic and bone health in postmenopausal women. Post Reprod Health. 2025;Advance online publication. doi:10.1177/20533691251339566.

D B, Sarathi S. Effect of exercise on quality of life among menopausal women. Bioinformation. 2025;21(2):155–8. doi:10.6026/973206300210155.

©2025 Katerina Magdalinou. All Rights Reserved.

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