🥦 Menopause & Diet: Nourishing Change from the Inside Out

Menopause isn’t a moment, it’s a transition. For many, it arrives unannounced, reshaping bodies, moods, and energy levels. Yet despite affecting half the population, it’s still shrouded in silence. As someone who champions inclusive systems and trauma-informed care, I believe it’s time we reframed menopause not as a decline, but as a recalibration, and food can be one of our most powerful allies.

🌡️ Understanding the Shift

Menopause marks the end of menstruation, typically confirmed after 12 consecutive months without a period. But the journey begins earlier, in perimenopause, where fluctuating hormones like oestrogen and progesterone can trigger:

• Hot flushes and night sweats

• Mood swings and brain fog

• Weight redistribution (especially around the middle)

• Bone density loss and cardiovascular changes

These changes aren’t just physical—they’re systemic. And that’s where diet steps in.

🥗 What Does a Menopause-Friendly Diet Look Like?

Nutrition during menopause isn’t about restriction—it’s about restoration. Here’s what the research suggests:

✅ Embrace:

• Wholegrains, fruits, and vegetables: Rich in fibre and antioxidants, they support gut health and reduce inflammation

• Calcium and vitamin D: Crucial for bone health—think leafy greens, fortified plant milks, and sunlight exposure

• Phytoestrogens: Found in soy, flaxseeds, and legumes, these plant compounds mimic oestrogen and may ease symptoms

• Healthy fats: Omega-3s from walnuts, chia seeds, and oily fish support brain and heart health

🚫 Minimise:

• Ultra-processed foods: These can spike blood sugar and exacerbate mood swings

• Excess caffeine and alcohol: Known to trigger hot flushes and disrupt sleep

• High-sodium foods: Can contribute to bloating and blood pressure changes

💬 Beyond the Plate: A Trauma-Informed Lens

Food isn’t just fuel, it’s relational. For those navigating menopause alongside trauma, neurodivergence, or systemic barriers, dietary advice must be flexible, compassionate, and culturally attuned. That means:

• Offering choice and autonomy in food planning

• Recognising sensory sensitivities and energy fluctuations

• Validating lived experience over rigid nutritional dogma

🔄 Reframing Menopause as Empowerment

Menopause is not the end of vitality, it’s a call to recalibrate. With the right nourishment, we can support our bodies, reclaim agency, and rewrite the narrative. Whether you’re a coach, facilitator, or simply someone walking this path, your voice matters. Let’s make menopause visible, supported, and celebrated.