The body changes with menopause and hormone levels decrease. Hot flashes, difficulty sleeping or weight gain are some of the most common symptoms. A balanced diet can help alleviate these changes and improve overall well-being.
During menopause, many women find that they eat just as much as before and yet suddenly weigh more. No wonder: between the ages of 25 and 60, women’s daily energy requirements decrease by an average of around 400 calories.
“If you eat the same thing during menopause as before, you will gain weight,” says menopause expert Dr. Katrin Schaudig together.
Go shopping for vegetables and fruit – you can do a lot for your well-being during the menopause.
Nutrition as a key against Menopausal symptoms
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Weight gain isn’t the only issue for menopausal women. Many suffer from numerous complaints.
The good news: In addition to other ways to compensate for the lack of protective hormones, a conscious diet is an important adjustment in this phase of life.
This allows women to regulate their weight better, but also to get the risk of cardiovascular diseases, blood sugar problems or hot flashes under control.
Weight gain, hot flashes, joint problems or sleep disorders: many menopausal symptoms can be alleviated with the right diet and suitable recipes.
Overview: Nutrition plan for menopause
Complicated nutritional methods? That doesn’t have to be the case: A good tip is the “Mediterranean diet” with lots of fresh fruit and vegetables, fish and healthy fats such as olive oil.
Protein-rich foods are also important – the keyword is muscle maintenance in this phase of life and beyond. You don’t always need meat, eggs or dairy products here; legumes and soy products can also score points:
This switch to a plant-based diet alone can make an incredible difference. You can lose five or six kilos – but that’s not the only thing, many other values also improve.
The nutritionist Dr. Birgit-Christiane Zyriax with nutritional tips for menopause in the podcast “Hormonegesteiert”.
Belly fat during menopause: a health risk
Often the “new fat” accumulates around the waist during menopause. This bothers many women. It can also pose a health risk:
Belly fat – so-called visceral fat – works like its own organ. It produces hormones and has an inflammatory effect. Some women develop insulin resistance. Changing your diet to include more plant-based foods helps:
All animal fats, for example or meat, contain ingredients that trigger inflammatory markers and vice versa. The only exception is fatty sea fish with its omega-3 fatty acids.
These foods can have anti-inflammatory effects:
- Fatty fish (salmon, mackerel) or seaweed, algae oil
- Walnuts
- linseed
- Spices like turmeric or cinnamon
- bitter substances from radicchio, chicory; Broccoli or cress – they also relieve the strain on the liver, which should be particularly supported during menopause.
Feeling good about your body is the main thing, even if you gain more pounds during menopause. But you should pay attention to the belly fat!
Preventing osteoporosis: nutrition for strong bones
The lack of estrogen during menopause also puts your bones at risk. To prevent osteoporosis, adequate vitamin D and calcium intake is important.
Good sources include dairy products, dark green vegetables, nuts, seeds or soy products.
Phytoestrogens: Natural help Hormone change
These plant substances imitate the effects of estrogen in the body, can thus gently compensate for the hormone deficiency and thus possibly alleviate menopausal symptoms.
However, they don’t seem strong enough to long term to replace the missing hormones.
They are found, among other things, in soy products, linseeds, legumes, grains, berries, pome fruits and salads.
A number of medicinal plants can also relieve symptoms: chasteberry, yarrow and lady’s mantle can be helpful, but should be used carefully.
Women should reduce alcohol during menopause. A glass of wine every now and then should still be included!
Alcohol and caffeine: less is more during menopause
- Caffeine
- Alcohol
- Heavily processed foods
- Sugar and also sweeteners
- white flour
More about menopause
date: 2026-02-13 09:51:00
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