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Menopause can weaken bones, increasing osteoporosis risk due to hormonal changes. Good bone health is linked to calcium and vitamin D, so having enough in your diet is important. Adequate vitamin D after menopause is also linked to lower hip fracture risk.

Calcium-rich foods include dairy products, green leafy vegetables, tofu, beans, and sardines. Sunlight is the main source of vitamin D, but as you age, your skin becomes less efficient at producing it. If you’re not in the sun much, consider taking a vitamin D supplement or increasing your intake of foods rich in vitamin D.

Dietary sources rich in vitamin D include oily fish, eggs, cod liver oil, and fortified foods.

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Weight gain is common during menopause due to changing hormones, ageing, lifestyle, and genetics. Carrying excess body fat, especially around the waist, significantly heightens the likelihood of developing serious conditions such as heart disease and diabetes. Body weight can also affect menopause symptoms. A study found that postmenopausal women who lost at least 10 pounds (4.5 kg) or 10% of their body weight over a year were more likely to reduce hot flashes and night sweats.

A diet rich in fruits and vegetables can help prevent some menopause symptoms and may also help prevent diseases such as heart disease. Additionally, fruits and vegetables may help prevent bone loss, as indicated by a study of 3,236 women ages 50 to 59.

Certain foods, like caffeine, alcohol, and sugary or spicy foods, may trigger hot flashes, night sweats, and mood changes, especially if consumed at night. Keeping a symptom diary can help identify specific triggers. If you suspect certain foods are triggering your symptoms, try reducing consumption or avoiding them altogether.

At this time, the evidence is insufficient to definitively establish the effectiveness of exercise in addressing hot flashes and night sweats. However, regular physical activity, such as participation in Pilates-based programs, bestows numerous advantages encompassing enhanced energy levels, metabolism, joint and bone functionality, reduced stress, and improved sleep quality. A research study conducted in Korea revealed that a 12-week walking program resulted in significant improvements in the physical and mental well-being, as well as the overall quality of life, for menopausal women. Regular exercise reduces the risk of diseases like cancer, heart disease, and diabetes, especially in menopausal individuals.

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Phytoestrogens are natural plant compounds that act like estrogen in the body and may help balance hormones. Foods high in phytoestrogens include soy products, tofu, tempeh, flaxseeds, linseeds, sesame seeds, and beans. High soy diets have been associated with reduced cholesterol levels and decreased severity of hot flashes and night sweats in women entering menopause. However, the debate continues over whether soy products are good or bad for health.

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In menopause, dryness is often an issue due to decreased estrogen levels.  Drink 8 to 12 glasses of water daily to ease symptoms and reduce bloating. Water can also aid in weight management by making you feel full and slightly boosting your metabolism. Drinking 17 ounces (500 ml) of water 30 minutes before a meal may lead to consuming 13% fewer calories during the meal.

Consuming a diet high in refined carbs and sugar can lead to blood sugar spikes and dips, causing fatigue and irritability. This can worsen menopausal symptoms. Postmenopausal women with high refined-carb diets may have an increased risk of depression. Diets high in processed foods can also impact bone health, particularly in women aged 50 to 59.

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Eating regular meals may be important when you’re going through menopause.

Irregular eating may make certain symptoms of menopause worse and make weight management more difficult.

A yearlong weight management program for postmenopausal women found that skipping meals was associated with 4.3% less weight loss.

Eating protein throughout the day can prevent age-related muscle loss and aid weight loss by increasing fullness and boosting calorie burning. Protein-rich foods include meat, fish, eggs, legumes, nuts, and dairy.

Many consider natural remedies for menopause symptoms, but evidence is weak. Common supplements like phytoestrogens, black cohosh, and red clover may help with hot flashes, but more research is needed. Other supplements like probiotics and DHEA-S require further study for effectiveness.

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