• a
  • b
  • c
  • d
  • e
  • f
  • g
  • h
  • i
  • j
  • k
  • l
  • m
  • n
  • o
  • p
  • q
  • r
  • s
  • t
  • u
  • v
  • w
  • x
  • y
  • z

body, food & mind tools

  • after giving birth

    back in shape

  • alcohol

    how alcohol affects your body

  • balance days

    take a step back during balance days

  • basic nutrition

    back to the basics

  • be kind to yourself

    be happy with yourself

  • biorhythm

    living according to your biological clock

  • books & documentaries

    read, listen, learn, enjoy

  • bowels in balance

    for calm bowels

  • clean & green: summer menu

    reduce your CO2 emissions by eating plant based and seasonal

  • coaching diary | print

    break patterns

  • daily exercise

    functional movement in daily life

  • detox

    eat consciously and nutriciously

  • digi-detox

    allow your brain some rest with a digi detox

  • don't eat to much

    a tool to lose weight

  • emotional eating

    practice makes perfect

  • food diary | print

    food dairy in print

  • foundation

    fill out our questionnaire & find your foundation

  • gluten and dairy free

    improving your digestion

  • habitual behaviour

    you are stronger than you think

  • immune system

    what is the immune system

  • increase your metabolism

    burn energy faster

  • inspiration list

    get inspired

  • intermittent fasting

    Intermittent fasting

  • juice detox

    detox your body

  • low carb

    less carbohydrates

  • meal preppen

    the biggest advantage of meal prepping is time

  • meditation

    what meditation is actually good for

  • menopause

    a natural stage in every woman's life

  • mindful living

    do what you do with full attention

  • mini meditations

    completely reset your mindset

  • plant-based diet

    conscious and plant-based nutrition pattern

  • plantbased proteins

    for muscle building and recovery 

  • preference list

    choose for healthy

  • pregnancy and nutrition

    take good care of yourself

  • rebuild - after covid

    recover after covid

  • rheuma

    learning to live and move with rheuma

  • sleep well

    if you have trouble sleeping

  • small steps, big result

    a long lasting change

  • start & motivation

    5 days pure restart


  • strong and nutrititious

    return to your strength


  • sugarless

    1 month sugarless


  • the female cycle

    hormones in balance

  • to feel good

    it's ok if you have a dip

  • vitamins & minerals

    for your healthy jouney

  • yoga nidra

    sleep yoga

Book your trial class here!

During a trial class you can experience our professional and friendly approach and how it feels to exercise in warmth.

Log in to your bbb account

Enter your personal details

Enter your personal details to create an account and manage your schedule.

Forgot your password?

Enter your e-mail address to reset your password

Please wait...

We are submitting the form, this can take a few seconds

Your trial has been booked

Below are the details of your trial booking

Amsterdam Amstel
13-09-2016 / 11:00

You can change or cancel your trial by logging in with your account details

Your login was successfull

You are being redirected to your account

Forgot your password?

An e-mail with intstructions has been sent to your e-mail address

Healthy eating during menopause

During menopause, your body begins to change. Many women gain a few pounds (or more) and find it very difficult to lose this extra weight. We would like to help you with that. 

Exercise is important, and healthy eating during menopause also has a positive impact. Do you want to know what you can eat best during the transition and what not? This article contains a number of tips.

Why is healthy eating important during menopause?

Because your body is changing, it is important that you eat well. It is better to avoid meat and it is important that you get a lot of iron, because you can lose a lot of blood. In addition, it is also important that you take, for example, whole wheat pasta and bread instead of white pasta and white bread. You arrive faster in the transition. Your body needs less food, because you also burn less. It may be difficult to stay away from tasty things, but eating healthy during menopause is very important.  

healthy eating menopause

Which products are healthy to eat during menopause?

  • Eat as much fresh and unprocessed food as possible. Think of fruit (such as apples, pears, plums and cherries) and vegetables (such as broccoli, carrots, potatoes, peppers and cabbage varieties).
  • Unsalted / unroasted nuts, avocado, olive oil and oily fish (salmon, mackerel and herring) are good fats for your body.
  • The amino acid tryptophan can be a natural aid to reduce mood swings. There is a lot of tryptophan in protein-rich food, but also in pumpkin seeds, lentils, bananas, dates, grains, brown rice, sesame seeds, sunflower seeds and nuts.
  • Various spices such as cinnamon, garlic, celery and ginger are important in peri-menopause. In peri-menopause (the first phase of menopause), progesterone levels drop, causing estrogen to rise relatively speaking. We also speak of estrogen dominance in this phase. Menstruations are more painful and follow shorter periods. You gain weight, have a headache, retain moisture, your moods change and you often sleep badly.
  • Take foods rich in phytoestrogen, such as tempeh and flax seeds. Legumes such as soybeans, lentils, chickpeas and tofu are also phytoestrogens or good plant estrogens. Plant estrogens are especially important in post-menopause. This second phase, the post-menopause, also causes estrogen levels to drop because the ovaries stop working. This is often the period around the menopause.

What should you not take during menopause?

Some products are best avoided around the transition. During this period, your body sometimes reacts more sensitively to certain foods than before. For example, a cup of coffee can suddenly trigger a hot flash and alcohol can be bad for a good night's sleep. 
We list all the products that you should avoid:

  • Coffee
  • Alcoholic drinks
  • Sugar
  • White flour products
  • Soft drinks
  • Red meat 

healthy food menopause

Don't just change your eating habits, but also your lifestyle

For example, take the bike more often than the car and have an alcohol-free drink if you have a pleasant evening. Because of these small things you often quickly notice a big difference.  

You have now had many tips about healthy eating during menopause. You know which products are healthy to eat and which you should avoid. In addition to eating healthy during the transition, would you like to change your lifestyle and start exercising? Check out our website and come by for a trial lesson.

Read more about this