Eating well through perimenopause and menopause

4 min read

Perimenopause and menopause bring shifting hormones, and eating well can help you feel steadier through them. There's no special diet — the same balanced, mostly-whole-food eating that supports everyone is a good foundation, with a few things worth extra attention.

Protein at each meal helps protect muscle, which naturally declines with age. Calcium and vitamin D support bone health, which becomes more important now — dairy, fortified alternatives, leafy greens and some sunlight all contribute. Plenty of fibre from vegetables, fruit, beans and whole grains supports digestion and heart health.

Some people find caffeine, alcohol or very spicy foods can trigger hot flushes, so it can be worth noticing your own patterns. Staying hydrated and not skipping meals helps keep energy and mood more even.

This is general wellbeing information, not medical advice. Menopause affects everyone differently, and treatments — including HRT — exist; a doctor can discuss what's right for you. If symptoms are affecting your daily life, please talk to them or a registered dietitian.