Menopause, Hormones And Diet
By Gold Coast Private Specialist Dietitian Carly Barlow
Menopause is a natural stage of life, but the hormonal changes it brings can affect many aspects of health. Falling oestrogen and progesterone influence metabolism, fat distribution, bone strength, cardiovascular health and mood.
Many women notice weight gain around the abdomen, loss of muscle, changes in cholesterol, higher risk of osteoporosis and disrupted sleep.
While these changes are common, nutrition and lifestyle choices play a vital role in managing them.
NUTRITION FOR MENOPAUSE
Nutrition during this phase is key and a Specialist Dietitian can support women through food and, if required, supplements to support their body and hormones through the changes.
This nutritional support is tailored to the individual and focuses on:
Maintaining Muscle and Metabolism
Lean muscle mass declines with age and menopause can accelerate this. Adequate protein intake helps preserve muscle strength, energy and metabolism. Specialist Dietitians can advise on the right amount and timing of protein for each individual.
Supporting Bone Health
With declining oestrogen, bone density decreases, raising the risk of osteoporosis. Calcium, vitamin D and magnesium are essential for bone strength. A Specialist Dietitian can recommend practical ways to optimise these nutrients through food (and supplements if required).
Managing Weight and Blood Sugar
Hormonal changes may increase insulin resistance, making weight management more challenging. High-fibre foods and low glycaemic index (GI) carbohydrates help stabilise blood sugar and reduce diabetes risk. Specialist Dietitians tailor these strategies to individual needs and preferences.
Heart and Mood Support
Omega-3 fats from fish, flaxseeds, and walnuts support cardiovascular health and may assist with mood regulation. Limiting alcohol and ultra-processed foods supports better sleep and can help reduce hot flushes.
THE ROLE OF A SPECIALIST DIETITIAN
Every woman’s experience of menopause is different. A Specialist Dietitian works closely with women to provide evidence-based, personalised advice.
Whether the focus is managing weight, protecting bone health, reducing cardiovascular risk or supporting other conditions like diabetes or high cholesterol, dietitians provide safe and practical strategies as part of an integrated care team.
A PREVENTATIVE HEALTH OPPORTUNITY
Menopause is not just a stage of change - it is also an opportunity to invest in long-term wellbeing. With expert guidance from a Specialist Dietitian, women can stay strong, manage weight, protect their heart and bones and feel confident in their health for the years ahead.