Diet During Menopause

Last update: 01 August, 2018

Speaking in general about the menopause is impossible, since each woman experiences this process in a different way. For some women this process can take a few months, and for others it may take years.

Menopause begins for women who are over 50 years of age and causes both physical and hormonal changes in the woman. Thus, it is necessary to adapt your routine and nutrition to these changes that are affecting your body. Next we will talk about diet during menopause.


Every woman is unique

For some women, their body undergoes many changes until it finally stabilizes. In contrast, for other women, the menopause can go unnoticed.

There are many symptoms and they can appear in different ways with different intensities. The most typical are the usual hot flashes that appear during unexpected moments. Along with this are also others such as mood swings, vaginal dryness or weight gain.

Whatever your case, what is clear is that the menopause is a stage of life in which you have to pamper yourself more than usual. It is important to lead a healthy lifestyle and consume foods that facilitate this process. Do not forget that menopause is one of the most important changes at all levels, that a woman will experience throughout her life.


Foods that you should eat

The diet during menopause should be different than usual. The body is facing many changes and therefore it is necessary to give it the nutrients it needs. It is not necessary to make a radical change in terms of food, you just have to include certain foods or eat them more frequently.

During menopause it is beneficial to include the following foods in your diet:

  • Calcium. Osteoporosis appears frequently after menopause. The bones begin to wear out, become more fragile and can also cause pain and limitations in mobility. Foods rich in calcium contribute to the strengthening of the bone system so it is important to take them daily.
  • Iron. During menopause, women often have anemia. Irregular periods can contribute to a greater loss of blood and can ultimately lead to anemia. To combat anemia you can consume foods rich in iron, such as sardines or lentils. Another option is to take iron pills, prescribed by the family doctor. In the case of capsules, these should be taken with juice or other acidic foods to make it easier to assimilate.
  • Liquids. During menopause, fluid retention is common. That is why it is advisable to increase the intake of fluids to prevent these problems. If it is difficult to drink the recommended eight cups of water a day, increase your hydration by drinking some tea throughout the day instead.
  • Fiber. Digestive issues and increased fat are other problems that can appear during menopause. To fight them, it is beneficial to consume fiber. It is very easy to incorporate this into your daily diet from, cereals, fruit and vegetables etc.


Routines during menopause

In addition to taking care of your nutrition there are many other changes that you can include in your daily life. All of them will contribute to a better quality of life and will help to make menopause more bearable. Some of the changes we propose are the following:

  • Exercise for one hour a day. We are becoming more sedentary and we must not forget that daily exercise is essential to keep us in shape. During the menopause exercise is particularly important and that is why you should exercise regularly. Start with going for a walk regularly and walk with company to make it more enjoyable, so you do not give up your new routine. Soon you will notice that you are more agile and lighter too.
  • Share your experiences. Menopause is a process that usually takes place in silence. It seems that women have to disguise it or not talk openly about the subject. Discuss your feelings with your friends, inform yourself and visit your doctor if necessary. Do not forget that it is a normal process and sooner or later, all women will end up going through it.


All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Canto de Cetina T. (2006). Los síntomas en la menopausia. Rev Endocrinol Nutr; 14 (3):141-148.
  • García Gumier, T. (2014). Evaluación del estado nutricional, consumo de macronutrientes y calcio en personas que superan los 40 años con menopausia y andropausia que realicen entrenamientos con sobrecarga y/o aeróbico. Universidad FASTA. Facultad de Ciencia Médicas.
  • Varela Moreiras, Gregorio. Guía de Alimentación y Menopausia. Sociedad Española de Nutrición (SEN).

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.