Diet & Nutrition: Fuelling Your Body (and Sanity) Through Menopause

Let’s be honest, menopause is a lot. It’s the biological version of a plot twist nobody asked for. Your energy dips, your moods do the cha-cha, your digestion has opinions now, and don’t even get us started on how quickly a slice of cake seems to settle around your waist. What is that about?

If your go-to meals suddenly don’t sit right, or your metabolism feels like it’s taken early retirement, you’re not alone. And no, your body hasn’t turned against you, it’s just changing. And how you fuel it can make a huge difference in how you feel, sleep, move, and glow through this next chapter.

Ready to turn your plate into a power tool? Let’s decode why your food choices matter more than ever - and how to eat in a way that supports your hormones, your energy, and your gorgeous evolving self.

Why Your Plate Matters More Than Ever

Estrogen doesn’t just do the reproductive thing—it’s also a major player in metabolism, mood, bone health, heart health, and even digestion. So when it starts stepping back during perimenopause and menopause, your body feels the shift.

You might notice:

• Slower metabolism (yes, that “look at chocolate, gain a pound” thing is real).

• Bone changes – estrogen protects bone density.

• Heart health changes – estrogen supports cardiovascular health.

• Mood swings and low energy, thanks to blood sugar ups and downs.

• Digestive drama – food sensitivities, bloating, and unpredictability.

The empowering bit? You can use nutrition to support all of these. What you eat becomes your ally, not just in managing symptoms, but in protecting your long-term health.

What to Put on Your Menopause Plate

1. Calcium + Vitamin D = Bone Love

Estrogen dips = bone density drops. It's more important than ever to support those fabulous bones with;

• Calcium: leafy greens, dairy, tofu, almonds, fortified plant milks.

• Vitamin D: oily fish, egg yolks, fortified foods and yes, some sun (but don’t skip SPF!).

Tip: Many women need a Vitamin D/K2 supplement - you can always chat with your GP about the best supplements for your unique body.

2. Omega-3s for Heart & Head

Good fats do more than just keep your skin glowing, they help reduce inflammation, support brain function, and may even ease mood swings.

• Focus on increasing your intake of salmon, sardines, mackerel, flaxseeds, chia seeds, walnuts

3. Fibre: Your Gut’s Best Friend

Fibre keeps things moving, supports your microbiome, balances blood sugar, and helps manage weight. What can’t it do?

• Think: berries, lentils, leafy greens, oats, quinoa, chickpeas, wholegrains

4. Protein: Your Muscle-Builder

As we age, we naturally lose muscle mass, which affects strength and metabolism. Protein helps maintain and rebuild that precious muscle.

• Poultry, fish, Greek yogurt, eggs, tofu, tempeh, lentils, beans, nuts
  Aim for protein at every meal—even breakfast!

5. Phytoestrogens: The Gentle Hormones

These plant-based compounds can gently mimic estrogen in the body. Some women find they ease hot flushes and hormonal ups and downs.

• Soy foods (tofu, edamame, tempeh), flaxseeds, sesame seeds, legumes

Heads up: results vary, and if you’ve had hormone-sensitive conditions, consult your doctor before going big on soy.

6. B Vitamins + Magnesium: Energy & Mood Boosters

These nutrients help your nervous system, reduce stress, and fight fatigue.

• B Vitamins: whole grains, meat, fish, eggs, leafy greens, legumes

• Magnesium: leafy greens, dark chocolate (70%+ = medicinal, obviously), seeds, nuts

7. Water: Don’t Forget the Basics

Hydration is everything. It helps with digestion, temperature control, brain fog, and energy. Don’t wait to be thirsty, sip throughout the day.

What to Ease Up On

• Added sugars & refined carbs – energy crashes, mood swings, weight gain

• Highly processed foods – not your gut’s BFF

• Saturated & trans fats – keep your heart happy by limiting these

• Caffeine & alcohol – may trigger hot flushes or mess with your sleep (sorry red wine lovers!)

Putting It Into Practice: Start Small, Stay Consistent

• Build around whole foods – veggies, protein, whole grains, healthy fats

• Balance meals with protein + fibre – steady blood sugar = steadier moods and fewer cravings

• Prep a little – even planning 2–3 meals a week makes a huge difference

• Hydrate like a goddess – keep your bottle nearby

• Tune into your body – if something triggers symptoms, it’s okay to shift

Don’t Forget: It’s Not Just About Food

Supporting your health during menopause is a whole-body practice:

• Move often – exercise supports mood, weight, bones, and sleep

• Manage stress – your nervous system matters

• Prioritise sleep – it’s where your body heals and resets

And no, you don’t have to do it all perfectly. Just do what you can, when you can, with love.

Want to go deeper? Get your Free Hormone Friendly Nutrition Guide

One of the most common questions we get from clients is “What do I need to eat to balance my hormones?”, and so we’ve put together a simple, practical guide to nutrition in menopause that will help support your hormones and allow your body to function more optimally as you move through this phase! Get your FREE Menopause Reset Mini Guide here so you can start feeling stronger, calmer, and more like yourself again.

At Hello Mimi, we’re all about making menopause a little less mystifying and a lot more empowering with practical advice, heartfelt support, and helpful tools, to help you understand your symptoms, learn how to nourish and move your body and find relief that feels realistic and kind.

You’re not doing this alone. We’ve got you.