Eating and more in menopause, so is it about what you eat? 

It is a question as broad as it can be, as it depends on who is asking. For some women, it is about making sure they age well and minimise their risks of heart disease, Alzheimer’s, osteoporosis, sarcopenia, and more. Other women experience various symptoms during peri- and menopause, so their concerns focus more on managing those symptoms first to improve quality of life, mental health, and simply the ability to keep working.

We are, however, bombarded with so much information that it becomes difficult to make sense of what we actually need. I always say: start by writing down what is happening with your body and what is concerning you. Have you noticed weight gain even though your eating habits seem the same? Do you feel your cognitive abilities are letting you down? Or perhaps you are experiencing a constant need to go to the toilet, or changes in your bowel habits?

When you are not at your best, of course you are more likely to succumb to the idea that you must need this or that supplement aimed specifically at women.

What most women need is to ensure they are sleeping enough and through the night, engaging in some form of structured exercise, and eating regularly with a focus on adequate protein, fibre, calcium, magnesium, Omega-3, hydration, and—regardless of sex—Vitamin D, which many need to supplement throughout winter and sometimes beyond. Yes, it may sound a bit generic, because for the majority, the basics really do matter most; more specific adjustments can then be made on an individual basis.

It is not about going to extremes in either direction. It is, as always, about balance—a concept that seems increasingly difficult for humans to achieve.

Consider checking in on these aspects of your life first:

1. Remember that eating home-cooked meals is neither dieting nor a luxury. Over time, priorities often shift towards convenience and eating out. Start small: prepare overnight oats for breakfast, or cook a little extra at dinner so you have leftovers for lunch. It’s important to remember that you don’t need to be a chef — you’re probably far more capable of making quick, balanced meals than you think. I promise you!
2. Regular, balanced meals are key to better energy and healthier weight. Eating balanced meals 3–4 times a day helps maintain energy levels and reduces the need for snacking, making weight management easier. Some of you may actually not be eating enough, and while you may appear slim, it does not necessarily reflect good health. In such cases, eating enough may require a different approach.
3. Do you skip meals—especially breakfast? If so, it is time to change. Undereating and irregular eating patterns affect hormones and can contribute to digestive discomfort. In perimenopause — as well as during other hormonal shifts — skipping meals places greater stress on the female body compared with men. This can lead to negative effects such as weight gain, more frequent cravings, tiredness, and irritability, to name just a few of the main consequences of irregular or overly restrictive eating behaviours.
4. You cannot handle everything at once—and you shouldn’t. The fact that many women fall into the roles society pushes us into does not mean it is acceptable. Set your priorities, and when your body begins to protest — because it is undergoing an enormous hormonal shift that affects not only how your body functions but also your body composition — you must help yourself first before you can look after anyone else. I know it sounds good in theory, but it’s not easy. I hear you loud and clear, and I’m in the same boat. That’s why I chose just one thing I felt able to change, and once it became a natural part of my life, I moved on to the next thing that needed improvement.

For me, it was starting HRT, because my symptoms were severe and I needed something to help me get back on track. That doesn’t mean you need the same. For you, it might be learning to stop giving 120–150% of your time to work, so that you reclaim some time for yourself — time you’re not paid for anyway.

That was something I also needed to address. Working for the NHS often means feeling “owned”, and the mountain of paperwork or additional tasks required to complete patient care frequently falls outside contracted working hours. So not only are you unpaid for it, but you end up exhausting yourself and neglecting your physical and mental health.

5. Learn to rest. In the evening, make time to do something you enjoy—read a book, prepare a to-do list for the next day or week or squeeze in 10 minutes of yoga ( yes, 10 minutes is better for you than 0minutes ), or simply calmly organise what you need for the morning (lunch, work clothes). You will sleep better, feel calmer, and avoid starting the next day in chaos. That may just enough to clam your nervous system that as you are undergoing menopause changes is often dysregulated, making you feel on the edge almost all the time. 

If you still feel unsure about what to do or where to start, reach out to a health professional. For medical conditions, start with your GP; for diet, consult a registered dietitian. If you need support with your eating habits and restoring balance on your plate—whatever your specific needs—do not hesitate to contact me.