Eating through menopause

What changes, and when

The NHS describes menopause and perimenopause as a natural part of life that happens when periods change and eventually stop because of lower hormone levels. They say it usually affects women between 45 and 55, though it can happen earlier, and that it affects anyone who has periods. Menopause is defined as not having had a period for 12 months.

Their symptoms page says perimenopause and menopause are different for everyone, and that some people get symptoms that have a big impact on daily life while others hardly get any. It says symptoms usually last for seven to nine years, sometimes longer, and that during that time they can change, so hot flushes and night sweats may improve while low mood and anxiety take their place.

The British Dietetic Association describe the average age of the menopause as 51, and note that symptoms of the perimenopause typically occur between 45 and 55. Two sources agreeing on the shape of it is useful when symptoms feel personal and unpredictable.

Calcium, protein and bones

The NHS lists eating calcium rich food such as milk, yoghurt and kale to keep bones healthy, and exercising regularly with a focus on weight bearing exercises to build strength. They say that getting some sunlight on your skin triggers the production of vitamin D, and that talk to a doctor before taking herbal supplements or complementary medicines.

The British Dietetic Association suggest aiming for two to three portions of calcium rich foods every day, and say that eating and drinking enough calcium, vitamin D and protein matters for bone health. They also suggest resistance or muscle building exercise two to three times a week to help keep muscles strong.

A calcium rich food is not an exotic purchase. A glass of milk is about 200ml, a yoghurt about 125g, and two thumbs of hard cheese about 25g, which are the portion sizes the HSE gives on their Food Pyramid page. Cheese on toast, yoghurt with fruit and a glass of milk are a reasonable way to spread a few servings across a day.

Meals for a changed appetite

The British Dietetic Association suggest eating more plant based foods, including different coloured fruit and vegetables, plenty of fibre rich cereal foods, and more nuts, peas and beans for protein. They suggest working towards five portions of fruit and vegetables a day, and mention trying to eat 30 different plant foods each week, which is a way of counting variety rather than a rule about a single meal.

Some foods and drinks are listed as possible triggers for hot flushes. The NHS suggests avoiding or reducing triggers such as spicy food, caffeine, hot drinks, smoking and alcohol. The British Dietetic Association list caffeine in coffee, tea and hot chocolate, alcohol, and spicy foods and curries.

That list is a prompt to notice, not a ban. A plate of food that has no trigger in it at all is a long way from a good plate of food, and for many people the thing that settles a hot flush is a cool room and a cold drink.

Weight, mood and sleep

The NHS says weight gain during perimenopause and menopause is common, and that it often happens around the stomach and upper body. They list ways to ease mood changes, including rest, regular exercise and relaxing activities, and say that cognitive behavioural therapy can help with low mood, anxiety and sleep problems.

Sleep is often the thing that changes eating. The British Dietetic Association list insomnia among the symptoms people notice, and the NHS says sleep problems may be worse with night sweats. When sleep is broken, the food choices tend to be about quick energy rather than balance, which is a human pattern rather than a character flaw.

Nomeriu is not medical advice and cannot tell you what menopause means for you. Talk to your GP or another clinician about your own situation, including any treatment you are considering, and about anything you are thinking of taking or changing.

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