New Year, New Diet? Read This First.

The new year is often when people feel pressure to make drastic changes to their diet. There are endless products promising quick results — supplements, injections, patches, powders — all claiming to be the solution.

If you are perimenopausal or menopausal, radical dietary changes can actually do more harm than good.

As a menopause coach, I always encourage a food-first approach. A high-quality, balanced diet should be considered before reaching for supplements. Supplements are exactly that — a supplement, not a replacement for real food.

It’s also important to consider having a full blood profile done, particularly if energy is low, sleep is poor, or recovery feels harder. This helps identify any genuine deficiencies rather than guessing.

Below is a mini guide to help you make informed, food-first choices to support energy, hormones, and overall wellbeing during perimenopause and menopause.

Key Nutrients for Menopausal Women & Where to Find Them

As oestrogen declines, nutritional needs shift. The focus becomes supporting bone health, muscle mass, heart health, mood, digestion, and cognitive function.

1. Calcium - Bone density declines rapidly post-menopause. Calcium is essential for bone strength and osteoporosis prevention.

Food sources:

• Dairy (milk, yoghurt, cheese)

• Leafy greens (kale, broccoli, pak choi)

• Fortified plant milks

• Calcium-set tofu

• Sardines (with bones)

🔸 Aim: 1,000–1,200 mg per day

2. Vitamin D - Supports calcium absorption, immune function, muscle strength, and mood. If you experience low energy, muscle aches, or frequent illness, it’s worth checking your levels.

Food sources:

• Oily fish (salmon, mackerel, sardines)

• Eggs

• Fortified cereals and plant milks

• Sunshine (limited in the UK)

🔸 The NHS recommends 10 mcg (400 IU) daily. Look for vitamin D combined with vitamin K, which helps direct calcium to bones rather than soft tissues.

3. Magnesium - Menopause often brings increased stress, anxiety, poor sleep, and muscle tension — all of which raise magnesium requirements. Magnesium also supports bowel health and helps prevent constipation, which can impact pelvic floor health.

Food sources:

• Dark leafy greens (spinach, Swiss chard)

• Nuts and seeds (pumpkin seeds, almonds)

• Whole grains (brown rice, quinoa)

• Dark chocolate

4. Omega-3 Fatty Acids - Reduce inflammation, support brain and heart health, and may help joint pain and mood changes.

Food sources:

• Oily fish (salmon, mackerel, herring)

• Flaxseeds and chia seeds

• Walnuts

• Seaweed (plant-based option)

🔸 Aim for 2 portions of oily fish per week, or consider an algae or fish oil supplement if intake is low.

5. Protein Protein is critical during perimenopause and menopause due to sarcopenia (muscle loss). Building and maintaining muscle is essential. Protein supports strength, metabolism, blood sugar stability, and recovery.

Food sources:

• Lean meat, fish, eggs

• Greek yoghurt, cottage cheese

• Tofu, tempeh, legumes

• Protein powders (whey, pea, hemp)

🔸 Aim for 20–30 g per meal. Many menopause specialists recommend around 1.5g protein per kg of bodyweight per day. Protein also helps keep you feeling fuller for longer.

6. Fibre - Supports digestion, gut health, hormone elimination, and heart health. Reduced bowel motility during menopause can increase constipation, placing pressure on pelvic organs and worsening prolapse or leakage symptoms.

Food sources:

• Whole grains (oats, barley, brown rice)

• Vegetables (especially broccoli, cabbage, cauliflower)

• Fruits (berries, pears)

• Beans and legumes

🔸 Aim for 25–30 g fibre per day

7. B Vitamins (B6, B12, Folate) Brain fog is real during perimenopause and menopause. B vitamins support energy production, mood regulation, and cognitive function.

Food sources:

• Eggs, dairy, meat

• Whole grains

• Leafy greens

• Fortified cereals or nutritional yeast

🔸 B12 absorption declines with age, so if energy or cognition is low, a B-complex supplement may be helpful.

1. Healthy Fats Healthy fats are vital in perimenopause and menopause. As oestrogen declines, inflammation, blood sugar instability, and hormone disruption become more common. Including healthy fats helps to: Support hormone production, Reduce inflammation and joint pain, Support brain health and mood, Protect heart health, Improve absorption of vitamins A, D, E and K, Increase satiety and blood sugar stability.

Food sources:

• Extra virgin olive oil

• Avocado

• Olives

• Nuts (almonds, hazelnuts, cashews)

• Oily fish (salmon, mackerel, sardines)

• Flaxseed (ground), chia seeds

• Walnuts

• Seeds

• Nut butters (100% nuts)

• Eggs

• Full-fat natural yoghurt (if tolerated)

How Should Perimenopausal & Menopausal Women Adapt Their Diet?

Focus on:

✅ Balanced plates

A simple guide:

• ¼ plate protein

• ¼ plate quality carbohydrates

• ¼ plate leafy greens

• ¼ plate other vegetables or fruit

• Add nuts seeds, drizzle olive oil for healthy fats.

✅ Protein at every meal

✅ Healthy fats (olive oil, nuts, seeds, oily fish)

✅ Calcium-rich foods daily

✅ Anti-inflammatory choices (berries, leafy greens, oily fish)

Hydration Matters More Than You Think

Hydration supports energy, skin, joints, digestion, and mood. If you exercise regularly, experience night sweats, or hot flushes consider electrolytes

• Coconut water is a great natural source of potassium and magnesium

• Or try water with a pinch of sea salt and a squeeze of lemon — simple, effective, and inexpensive

Regular Meals Matter

Stable blood sugar supports hormones, mood, and energy.

🚫 Menopause is not the ideal time to experiment with fasting.

If you’re considering fasting, always speak to a qualified nutrition professional first.

Reducing Certain Foods Can Help Symptoms

❌ Ultra-processed foods — increase inflammation

❌ Excess sugar — worsens fatigue, weight gain, and mood swings

❌ Excess caffeine or alcohol — disrupt sleep and bone health

If you notice food triggers or suspect intolerances, working with a qualified nutrition coach can be incredibly helpful.

Final Thought

Menopause isn’t about restriction — it’s about support. Nourishing your body lays the foundation for better energy, stronger bones, improved mood, and long-term health