What We’ll Cover:

• How your body and metabolism naturally changes as you age
• Which foods support your body best at each specific life stage
• Practical food choices to support your long-term health

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Introduction

Throughout life, a woman's body goes through many natural stages. Two of the biggest transitions in midlife happen during perimenopause - the phase leading up to your periods stopping - and menopause itself.

During this time, levels of the hormone oestrogen naturally begin to fall. These changes can affect many parts of the body, including your bones, muscles, metabolism and how you feel day to day. Although these changes are a natural part of ageing, the foods you eat can play an important role in supporting your health. 

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Nutritional support for every stage

Perimenopause: Supporting your changing body 

During perimenopause, your hormone levels can rise and fall, which can often cause hot flushes, mood changes, and unpredictable energy levels. It can be a season of big change and can last for many years. 

• Foods to include: A balanced diet rich in vegetables, fruit, wholegrains, protein foods and healthy fats can support overall health during this stage. Choosing natural soy foods may also be helpful. They contain plant compounds called isoflavones, which may help support some menopause symptoms in some women.  
• Try adding: Soy foods such as tofu, tempeh, and edamame beans to your meals during the week.  

Menopause: Looking after your bones 

Once your periods have stopped, it becomes even more important to protect your bones. Eating well can help support healthy bones.

• Nutrients to focus on: Calcium and vitamin D help keep bones and muscles healthy. 
• Try adding: Calcium-rich dairy products, fortified plant milks, sesame seeds, tinned fish with soft bones (like sardines), and leafy green vegetables. 

After menopause: Supporting muscle and healthy ageing 

After menopause, changes in oestrogen and ageing can affect how your body stores and uses energy. It becomes extra important to protect your muscle mass and support steadier energy levels.

• Foods and nutrients: Lean protein and slow-release wholegrains. Protein helps maintain muscle health, while wholegrains provide fibre and other important nutrients. 
• Try adding: Build meals around proteins like chicken, fish, lentils, or eggs. Pair them with high-fibre brown rice, oats, or wholemeal breads.

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Simple ways to add these foods to your diet

You do not need to make complicated changes to enjoy the benefits of these foods. Aim to build balanced meals that include protein, vegetables or fruit, healthy fats and fibre-rich wholegrains where possible. Here are a few easy, delicious ideas you can try:

Breakfast

• Add seeds to porridge
• Enjoy soya yoghurt with berries

Lunch

• Add chickpeas or beans to salads
• Swap mayonnaise for hummus

Dinner

• Try tofu or tempeh in a curry
• Add frozen edamame to stir-fries

Snacks

• Unsalted almonds
• Boiled or roasted edamame beans

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Summary

Nutrition is one way to support your health during menopause. Small changes, like including more calcium-rich foods, protein-rich foods and wholegrains, can support your bones, muscles and overall wellbeing. 

Every woman's experience of menopause is different. You do not need to eat perfectly or follow a special "menopause diet". Small, consistent habits and balanced meals are often more helpful than making lots of changes at once. 

Mentor’s Tip

If you are new to tofu, try buying firm tofu. Wrap it in a clean tea towel and place something heavy on top for 10 minutes before cooking. This removes extra water and helps it absorb flavours better.