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Eating for Menopause: A Nutritionist's Tips for Managing Hot Flashes, Mood Swings, and More.

Hi all and welcome back to another blog.


Firstly, let's begin by understanding what menopause is and how it affects the body.


Menopause is a natural biological process that occurs in women as they age, typically between the ages of 45 and 55. During menopause, a woman's body undergoes significant hormonal changes, resulting in various symptoms such as hot flashes, night sweats, mood swings, and vaginal dryness.


As a nutritionist, I often recommend dietary modifications to manage these symptoms and improve overall health during menopause.


In this blog post, we will discuss the best foods to eat, supplements to take, and foods you may want to limit or avoid during menopause to help you maintain optimal health and reduce the severity of menopausal symptoms.





  • What are the best foods to eat during menopause?

During menopause, it is important to consume a well-balanced diet rich in nutrient-dense foods. This important for overall health, quality of life and the management of symptoms.


Here are some of the best foods to eat during menopause:


1. Fruits and Vegetables - Eating a variety of fruits and vegetables will help provide you with essential vitamins and minerals to support overall health. Aim for at least five servings per day, including leafy greens like kale and spinach, as they are a great source of calcium.


2. Whole Grains - Whole grains like brown rice, quinoa, and whole-wheat bread are an excellent source of complex carbohydrates, fiber, and B vitamins. They can help regulate energy levels, reduce inflammation, and support gut health.


3. Lean Protein - Foods such as chicken, fish, beans, and lentils are excellent sources of protein, which is essential for building and repairing tissues. They can also help keep you feeling fuller for longer, reducing the likelihood of overeating.


4. Healthy Fats - Fats are essential for hormone production, and consuming healthy fats like avocado, nuts, seeds, and olive oil can help improve mood and cognitive function.


  • What supplements should I take during menopause?

Supplements can help fill in the gaps where your diet may be lacking. Here are some of the best supplements to consider during menopause:


1. Vitamin D - Vitamin D is essential for bone health and can help to support immunity and mental health. It is recommended to take 10 micrograms (400 IU) of vitamin D per day during the winter months.


2. Calcium - Calcium is important for maintaining bone density, and women over 50 should aim for 1,200 milligrams per day.


3. Omega-3 Fatty Acids - Omega-3s can help reduce inflammation and improve cognitive function. It is recommended to take 1-2 grams per day.


Before buying any supplements, it's important to ask yourself are these really needed. As a Nutritionist I always promote a food first approach, but this is not always possible.


Read my blog on supplements (click here), consult with your GP or/and Nutritional professional before beginning any new supplements.


  • How does nutrition affect menopause?

Nutrition plays a significant role in menopause and in overall health, as it can either exacerbate or alleviate symptoms. Consuming a diet rich in whole, nutrient-dense foods can help improve mood, energy levels, and cognitive function, while reducing the severity of symptoms like hot flashes and night sweats.


Conversely, consuming a diet high in ultra-processed foods, sugar, and saturated fats can exacerbate menopausal symptoms.


  • Can diet help with menopause symptoms?

Yes, diet can play a significant role in managing menopausal symptoms. Eating a well-balanced diet rich in whole foods can help regulate energy levels, reduce inflammation, and improve gut health, all of which can help alleviate symptoms like hot flashes and mood swings.


  • What Vitamins are good for menopause?

Vitamins also known as micronutrients play an essential role in maintaining optimal health during menopause. Some of the key micronutrients to consider include:


1. Vitamin D - Vitamin D is essential for bone health and can help alleviate depression and fatigue.


2. Calcium - Calcium is important for maintaining bone density and can help reduce the risk of osteoporosis.


3. Vitamin B12 - Vitamin B12 is important for energy production and cognitive function.


4. Vitamin E - Vitamin E is a powerful antioxidant that can help reduce inflammation and alleviate hot flashes.


5. Vitamin K - Vitamin K is important for bone health and can help reduce the risk of osteoporosis.




  • How can I reduce hot flashes during menopause?


Hot flashes are one of the most common symptoms of menopause and can be incredibly uncomfortable. Here are some dietary tips to help reduce the frequency and severity of hot flashes:


1. Limit trigger foods lsuch as caffeine, alcohol, and spicy foods.

2. Increase your intake of soy-based foods like tofu and edamame, which contain natural estrogen-like compounds that can help alleviate hot flashes.

3. Eat a balanced diet rich in fruits, vegetables, whole grains, and lean protein to help regulate blood sugar levels and reduce inflammation.

4. Stay hydrated by drinking plenty of water throughout the day.


  • How can I lose weight during menopause?

Weight gain is a common symptom / bi product of menopause and ageing due to hormonal changes and a change in body composition.


Here are some dietary tips to help maintain a healthy weight during menopause:


1. Eat a balanced diet rich in whole foods.

2. Incorporate regular movement and strength training exercises into your fitness routine to help build muscle and boost metabolism.

3. Stay hydrated by drinking plenty of water throughout the day.

4. Get enough sleep, as lack of sleep can disrupt hormones that regulate appetite and eating habits.


  • What foods should I avoid during menopause?

As much as I don’t like to rule out any foods as a Nutritionist, during menopause, it may be beneficial to limit particular foods depending on your individual symptoms. These foods may include:


1. Caffeine and alcohol, which can trigger hot flashes and disrupt sleep.

2. Spicy foods, which can trigger hot flashes and worsen digestive issues.

3. High-sodium foods, which can contribute to water retention and heart health.


  • Does soy help with menopause symptoms?

Soy-based foods contain natural estrogen-like compounds called phytoestrogens, which can help alleviate hot flashes and other menopausal symptoms. Incorporating soy-based foods like tofu and edamame into your diet can help regulate hormone levels and reduce the severity of symptoms.


  • How much calcium should I take during menopause?

Calcium is important for maintaining bone density and reducing the risk of osteoporosis. Women over 50 should aim to consume 1,200 milligrams of calcium per day. This can be achieved through a combination of dietary sources like dairy products, leafy greens, and fortified foods, as well as supplements IF necessary. As I mentioned previously it is important to consult your GP or Nutrition professional before taking a new supplement.



In conclusion, menopause is a natural biological process that can be supported with dietary and lifestyle modifications.


Eating a well-balanced diet rich in whole foods and incorporating nutrients like vitamin D and calcium can help maintain optimal health and reduce the severity of symptoms.


By tweaking dietary habits, women can improve their quality of life during menopause and beyond.


If this is something you would like to support with, contact me here or look through my current services I offer here.


Thanks for reading.


Claire :)


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