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Could diet be the missing piece of your menopause plan?


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By Clémence Cleave, award-winning Registered Nutritionist (Msc, RNutr), founder of Rocket Fuel Wellbeing



It’s about time we started talking more openly about menopause. It’s now a growing conversation—on TV, in the news, on social media, and in the workplace. And rightly so. Menopause is a normal life stage, not a taboo or a niche issue. In fact, around one-third of the population is either in menopause or going through the transition towards it (known as the menopause transition). That means menopause affects everyone—directly or indirectly—whether you’re going through it yourself or or live with someone who is.

Much of the conversation so far has centred on Hormone Replacement Therapy (HRT), and for good reason—it can be a game changer for many. But it’s not the only thing that matters. Diet deserves its place in the spotlight too.



The menopause transition: why we should all care

Let’s start with some sobering facts:

  • 30% of women in the UK are menopausal or perimenopausal. So you’re not alone—your colleague, sister, manager, GP, or friend might be navigating this life stage right now.

  • 77% of women report experiencing ‘very difficult’ symptoms during this time.[1]

  • 45% say these symptoms negatively affect their work, with issues like poor concentration, fatigue, forgetfulness, emotional ups and downs, and reduced confidence topping the list.[2][3]

  • And most striking of all, 1 in 10 women has left a job due to menopause-related symptoms.[1]


This all highlights the urgent need for better support—at work, in healthcare, and in everyday life.



The role of diet in managing menopause symptoms

Menopause can come with a range of symptoms: hot flushes, night sweats, poor sleep, low mood, anxiety, joint pain, brain fog, low libido, and weight gain. It’s not exactly a gentle ride.

While supplements and miracle remedies are often advertised, diet plays a powerful and evidence-based role in managing how we feel during this transition.

Here’s what the research shows:

  • Poor diet quality tends to make symptoms worse. Diets high in processed foods, sugary snacks, and saturated fat can increase the frequency and intensity of hot flushes and other symptoms.

  • A Mediterranean-style diet—rich in vegetables, legumes, wholegrains, healthy fats, and oily fish—has been shown to reduce symptoms and support overall wellbeing.[5]

  • Phytoestrogens, plant compounds that mimic oestrogen in the body, may help reduce hot flushes and improve mood. Good sources include soy foods (like tofu and edamame), flaxseeds, and chickpeas.

  • Limiting alcohol and caffeine—known triggers for hot flushes and sleep disruption—can also help improve symptoms for many women.[5]

It’s also worth noting that weight plays a role. Women with higher body weight often report more intense symptoms, and research suggests that weight loss can help reduce hot flushes.[6] But we all know how difficult weight management can feel during this phase.



Weight gain during menopause: what’s really going on?

More than 40% of women say menopause-related weight gain affects their quality of life.[7] And 72% say they’re actively looking for strategies to manage their weight.[8]


As a nutritionist, I hear this all the time. Women in their 40s and 50s come to me frustrated: they’re eating the way they always have, but the weight creeps up—and the old tactics don’t work anymore.

So why does it happen?

  • It’s not just about metabolism. While we often hear that metabolism slows down with age, a major study found that metabolic rate remains fairly stable from ages 20 to 60.[9]

  • Hormonal changes affect fat distribution. Falling oestrogen levels shift where fat is stored—often to the abdominal area—and reduce slightly muscle mass, which can subtly affect energy expenditure.[10]

  • Symptoms can drive behaviour changes. Poor sleep, low mood, fatigue, and brain fog can lead to cravings, less motivation to exercise, and comfort eating.

This isn’t just about willpower. The body is changing. But the good news is, with the right strategies, sustainable weight management is possible. No crash diets needed. Focus instead on eating well, moving regularly, sleeping better, and getting tailored support if you need it.



Diet for long-term health: bones and heart

The menopause conversation often revolves around short-term symptoms and weight changes. But there are also long-term health risks that matter just as much—particularly when it comes to your bones and your heart.

Bone health

As oestrogen levels drop, bone density declines. That increases the risk of osteoporosis—a condition where bones become fragile and more likely to break.[11]

Here’s how to support your bones through diet:

  • Calcium: Menopausal women need around 1,200mg/day. Dairy is a great source, but if you prefer plant-based alternatives, choose calcium-fortified options.

  • Vitamin D: Essential for calcium absorption. In the UK, it’s recommended that everyone take a supplement of 10mcg (400 IU) per day, especially in winter.

  • Protein: Include good sources of protein with every meal—dairy, eggs, legumes, tofu, or fish—to support bone strength.

  • Exercise: Weight-bearing activities like walking, dancing, and resistance training help stimulate bone formation and maintain strength.



Heart health

After menopause, the risk of heart disease rises significantly.[12] That’s partly due to changes in cholesterol and blood vessel function.

A heart-friendly diet can help reduce this risk:

  • Plant-based foods: Vegetables, fruit, whole grains, legumes, and nuts provide fibre, antioxidants, and beneficial plant compounds.

  • Oily fish: Salmon, sardines, and mackerel are rich in omega-3 fats that reduce inflammation and support blood vessel function.

  • Healthy fats: Swap butter and palm oil for olive oil, avocado, seeds, and nuts.

  • Go easy on meat: Limit processed and red meat. Explore plant-based proteins like lentils, beans, and tofu.

  • Cut back on sugar and alcohol: These can increase cardiovascular risk and contribute to weight gain.



Final thoughts

Feeling clearer on what matters for your health during menopause?

This stage of life is a transition, not a decline. The body is changing, but you still have agency. What you eat, how you move, how you rest, and how you take care of yourself all matter—and they’re within your reach.

If you’re not sure where to start or feel stuck in old habits that no longer serve you, don’t go it alone. Speak to a registered nutritionist or dietitian. We’re here to help you work with your body—not against it—in a way that’s evidence-based, achievable, and empowering.


[1] Fawcett Society Report 2022 - Menopause and the workplace. Available at: https://www.fawcettsociety.org.uk/Handlers/Download.ashx?IDMF=9672cf45-5f13-4b69-8882-1e5e643ac8a6


[3] Griffiths, A., MacLennan, S. J., & Hassard, J. (2013). Menopause and work: an electronic survey of employees' attitudes in the UK. Maturitas, 76(2), 155–159.


[4] El Khoudary, S. R., Greendale, G., Crawford, et al (2019). The menopause transition and women's health at midlife: a progress report from the Study of Women's Health Across the Nation (SWAN). Menopause (New York, N.Y.), 26(10), 1213–1227. https://doi.org/10.1097/GME.0000000000001424 


[5] Yelland, S., Steenson, S., Creedon, A., & Stanner, S. (2023). The role of diet in managing menopausal symptoms: A narrative review. Nutrition bulletin, 48(1), 43–65. https://doi.org/10.1111/nbu.12607


[7] Nappi, R. E., Siddiqui, E., Todorova, L., Rea, C., et al (2023). Prevalence and quality-of-life burden of vasomotor symptoms associated with menopause: A European cross-sectional survey. Maturitas, 167, 66–74. https://doi.org/10.1016/j.maturitas.2022.09.006 


[8] Marlatt, K. L., Beyl, R. A., & Redman, L. M. (2018). A qualitative assessment of health behaviors and experiences during menopause: A cross-sectional, observational study. Maturitas, 116, 36–42. https://doi.org/10.1016/j.maturitas.2018.07.014


[9] Pontzer, H., Yamada, Y., Sagayama, H., et al (2021). Daily energy expenditure through the human life course. Science (New York, N.Y.), 373(6556), 808–812. https://doi.org/10.1126/science.abe5017


[10] Abildgaard, J., Ploug, T., Al-Saoudi, E., et al (2021). Changes in abdominal subcutaneous adipose tissue phenotype following menopause is associated with increased visceral fat mass. Scientific reports, 11(1), 14750. https://doi.org/10.1038/s41598-021-94189-2

[11] Management of osteoporosis in postmenopausal women: the 2021 position statement of The North American Menopause Society. (2021). Menopause (New York, N.Y.), 28(9), 973–997. https://doi.org/10.1097/GME.0000000000001831


[12] Gordon, T., Kannel, W. B., Hjortland, M. C., & McNamara, P. M. (1978). Menopause and coronary heart disease. The Framingham Study. Annals of internal medicine, 89(2), 157–161. https://doi.org/10.7326/0003-4819-89-2-157

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