The menopause transition is a good moment to prioritise the Mediterranean pattern, resistance-friendly protein intake, and bone-supportive nutrients. Individual symptoms vary widely; a healthcare professional can help personalise.
Where to focus
•Protein at every meal to protect muscle and bone
•Calcium and vitamin D for bone density
•Fibre and unsaturated fats for cardiovascular health
•Steady blood sugar to reduce hot-flush triggers
Meal ideas
•Salmon with kale, quinoa and olive oil
•Lentil salad with yoghurt dressing and walnuts
•Yoghurt bowl with almonds and berries
Key nutrients
Protein
Supports muscle maintenance as anabolic response declines with age.
Calcium
Bone density can drop after menopause; adequate intake becomes more important.
Vitamin D
Supports calcium absorption and bone health.
Omega-3 (EPA/DHA)
Supports cardiac and brain function.
Phytoestrogens (soya)
May modestly reduce hot-flush frequency in some studies.
Foods to lean on
Tap "Why it helps" for the mechanism behind each food.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.