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Menopause and Nutrition

Understanding Menopause Nutrition

Helen Moynihan founder of Venus Nutrition preparing overnight oats with fresh berries

Menopause is a natural biological process that marks the end of a woman's menstrual cycles. It typically occurs in the late 40s or early 50s, signalling the cessation of reproductive hormone production. This transition is characterised by several stages, each with unique symptoms and impacts on a woman's health. Understanding these stages and adopting the right nutrition strategies can significantly ease menopausal symptoms and promote overall well-being. Let's delve into the stages and then consider some of the key nutrition elements to consider regardless of the stage that you find yourself. We are then going to share our fantastic new self guided nutrition and lifestyle programme with you!

Stages of Menopause

Menopause is typically divided into three stages:

  1. Perimenopause: This stage precedes menopause and can start several years before the final menstrual period. During perimenopause, hormone levels fluctuate, leading to irregular menstrual cycles and various symptoms such as hot flashes, mood swings, and sleep disturbances.

  2. Menopause: Menopause is officially diagnosed when a woman has not had a menstrual period for 12 consecutive months. Oestrogen and progesterone levels decline significantly during this stage, which can cause symptoms like vaginal dryness, night sweats, and increased risk of osteoporosis.

  3. Post menopause: Post menopause refers to the years following menopause. During this stage, most menopausal symptoms subside, but the risks of certain health conditions such as heart disease and osteoporosis increase due to the prolonged decrease in oestrogen levels.

Menopause and Nutrition

Nutrition plays a crucial role in managing the symptoms and health risks associated with menopause. A well-balanced diet can help alleviate hot flashes, maintain bone health, manage weight, and support overall vitality during this life transition. Here are some key dietary considerations:

1. Phytoestrogens: Foods rich in phytoestrogens, such as soybeans, flaxseeds, and chickpeas, contain plant-based compounds that mimic oestrogen in the body. Incorporating these foods into your diet may help alleviate hot flashes and other menopausal symptoms.

2. Calcium and Vitamin D: Decreased oeostrogen levels can lead to bone loss and increased risk of osteoporosis. Consuming adequate calcium (found in dairy products, leafy greens, and fortified foods) and vitamin D (from sunlight exposure and supplements) is essential for maintaining strong bones.

3. Omega-3 Fatty Acids: Omega-3 fatty acids, found in fatty fish like salmon, walnuts, and flaxseeds, have anti-inflammatory properties that can help manage joint pain and heart health, which can be affected during menopause, they are also crucial for brain health.

4. Maintaining a Stable Blood Sugar : Maintaining a stable blood sugar is the cornerstone for all of our programmes, eating at regular intervals and including a decent portion of protein with each meal really helps here.

5. Increased Fibre: As well as high fibre foods such as phytoestrogens mentioned above including a broad selection of plant based foods such as vegetables, fruit, nuts and seeds will feed the bacteria in your gut, ensure that you are metabolising your hormones effectively and help you maintain a stable blood sugar.

Introducing the Midlife Made Easy Programme

Navigating menopause can be challenging, but with the right guidance and support, it can also be a transformative and empowering experience. The Midlife Made Easy 28-day self-guided programme is designed to provide women with the tools and resources they need to thrive during menopause.

By joining the programme, you'll gain instant access to:

  • 14 learning modules with a blend of short videos and written information bringing the latest evidence-based nutrition science to you in a straightforward, easy to understand way.

  • Resources including a companion guide (your course bible), a midlife supplement guide, meal planner and more that you can download and print - they're yours to keep!  

  • Health trackers so that you can review your progress

  • A delicious nutritionist approved recipe pack with recipes that have been specifically selected with hormone balance in mind. You'll find 45 yummy recipes to choose from including breakfasts, lunches, dinners, sides and snacks, plus we'll be supplying easy snack ideas that don't involve cooking! 

  • The freedom to complete the course in your own time.         

Images of the Midlife Made Easy programme with a quote from a participant

The Midlife Made Easy programme is available for instant enrolment at £99, offering a comprehensive and affordable solution to embracing menopause with confidence and vitality.

In conclusion, menopause is a natural phase of life that can be managed effectively through proper nutrition and lifestyle choices. By focusing on phytoestrogen-rich foods, calcium, omega-3 fatty acids, fibre and a blood sugar balancing diet, women can manage symptoms and reduce health risks associated with menopause. Consider joining the Midlife Made Easy programme to gain valuable tools and support on your menopausal journey. Embrace this new chapter with knowledge, empowerment, and optimal health!


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