What should you eat during menopause to stay fit?

During menopause, a varied diet rich in protein, calcium, fibre and plant foods can support strength, bone health and energy. Your body and nutritional needs can change during this stage of life, so food and movement are best considered together.

Why does your body change during menopause?

Changes in oestrogen and progesterone can influence body composition, bone health and where body fat is stored. Age-related muscle loss can also reduce energy expenditure. These changes are physiological, not simply a matter of willpower.

Which nutrients are especially important?

Protein, calcium, vitamin D, magnesium and a varied range of plant foods all deserve attention.

Protein and calcium for muscles and bones

Protein helps maintain and repair muscle. Good plant-based sources include tofu, tempeh, seitan, edamame, beans, lentils, chickpeas, nuts and seeds. Calcium supports bone health and can be found in calcium-set tofu, leafy greens, almonds and fortified plant drinks.

Vitamin D and magnesium

Vitamin D supports bones and muscle function. Magnesium is found in pumpkin seeds, whole grains, legumes, cacao and leafy greens. Whether supplements are useful depends on your individual diet and situation.

Which foods may support you with hot flushes and mood changes?

Soya foods, pulses, flaxseed and sesame contain phytoestrogens. Some research suggests that soy isoflavones may help reduce hot flushes for some women, although individual responses vary.

Walnuts, chia seeds and ground flaxseed provide omega-3 fatty acids, while algae-based sources can provide EPA and DHA.

What might be worth limiting?

Alcohol, large amounts of added sugar, highly processed foods and caffeine can affect sleep or symptoms in some women. There is no need for rigid rules: noticing your own patterns is more useful. A food diary, as used in bbb food coaching, can help.

How do you combine nutrition and movement?

Strength training and adequate protein work together to support muscle. A practical routine can include strength-focused workouts two or more times per week, other movement you enjoy, enough food and protein throughout the day, hydration and recovery.

At bbb health boutique we bring body, food & mind together and adapt the approach to you.

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