Managing Menopause: Nutrition, Weight & Health Strategies
Menopause is a significant life stage that brings hormonal and physical changes, often leading to weight gain, decreased muscle mass, and potential increased health risks. While menopause symptoms can be challenging, certain nutritional strategies and lifestyle changes can help support your overall well-being during this transition.
If you're taking Mounjaro, you may wonder if it can help manage menopause symptoms. While it supports appetite control and weight management, it does not directly impact menopause-related hormonal changes.
Understanding Menopause
Menopause marks the end of menstruation and occurs 12 months after a woman’s last period, typically between the ages of 45-55. Perimenopause, the transitional phase leading up to menopause, is when most symptoms appear due to declining oestrogen levels. These symptoms can include:
Irregular periods
Hot flushes and night sweats
Mood changes and irritability
Weight gain and muscle loss
Increased cholesterol
Reduced bone density
While no single dietary change can "fix" menopause, certain nutrition and lifestyle strategies can help manage symptoms and support long-term health.
Weight Management & Muscle Health
Many women experience weight gain during menopause, even if their diet and activity levels remain unchanged. This is largely due to a natural decline in muscle mass (sarcopenia), which reduces calorie expenditure. To help counteract this:
Prioritise Protein – Aim for 60-75g of protein daily (about 20-25g per meal). Good sources include lean meats, fish, tofu, unsweetened soya milk & yoghurt, low fat dairy, legumes, and eggs.
Incorporate Resistance Training – Strength-based exercises such as weight training, Pilates, yoga, or bodyweight movements (e.g., squats and lunges) help maintain muscle mass.
Follow the T-Plate Method:
25% lean protein (chicken, fish, tofu, beans, eggs)
25% high-fibre carbohydrates (whole grains, potatoes, oats)
50% vegetables, salads, and fruit
Small amounts of healthy fats (olive oil, nuts, seeds)
Stay Active – 30 minutes of brisk walking on most days can improve metabolism and heart health. If time is limited, three 10-minute sessions can be just as effective. Including activities like yoga, tai chi and meditation can also help to relax you.
Bone Health: Preventing Osteoporosis
Oestrogen plays a key role in bone density, and as levels drop, bones lose calcium, increasing the risk of osteoporosis. To support bone health:
Increase Calcium Intake – Aim for 2-3 servings of calcium-rich foods daily. Good sources include low fat dairy, fortified unsweetened soya milk & yoghurt, leafy greens, and almonds.
Get Enough Vitamin D – In the UK, sunlight exposure is limited during autumn and winter, so a 10-mcg vitamin D supplement is recommended during these months.
Heart Health & Menopause
The protective effect of oestrogen on heart health declines with menopause, increasing the risk of heart disease. While medications and medical interventions may be needed in some cases, diet and lifestyle can also play a role.
Reduce Saturated Fat – Swap fatty meats and butter for unsaturated fats like olive oil, avocado, and nuts.
Eat Omega-3-Rich Fish – Include two portions of fish per week, with one being oily fish (salmon, sardines, mackerel) for heart health benefits. Vegan sources of omega 3 include ground linseed (flaxseed) oil, vegetable (rapeseed) oil, chia seeds, shelled hemp seeds and walnuts.
Increase Fibre – Whole grains, legumes, and vegetables can help lower cholesterol and support digestive health.
Hydration & Menopause Symptoms
Hormonal changes can affect body temperature regulation, leading to hot flushes and night sweats. Staying hydrated may help manage these symptoms:
Drink 2-3L of Water Daily – While tea and coffee contribute to hydration, excess caffeine can have a mild diuretic effect. Consider balancing with herbal teas and water-rich foods.
Eat Water-Rich Foods – Cucumber, watermelon, and citrus fruits can support hydration levels.
The Role of Supplements & Alternative Approaches
Vitamin D is the only supplement with strong evidence for supporting menopausal health.
Soy-Based Foods (Phytoestrogens) may help reduce hot flush severity in some women, but they should be avoided by those with a history of oestrogen-receptor-positive breast cancer.
Menopause & GLP-1 Medications
GLP-1 medications like Mounjaro can support weight loss, which may indirectly help with menopause-related weight gain. However, they do not directly affect hormonal symptoms such as hot flushes or mood changes.
If weight loss is slow despite portion control, ensure you are eating enough protein and incorporating resistance training to preserve muscle and boost metabolism.
Key Takeaways
✅ Nutrition alone won’t "fix" menopause, but it can support your overall well-being.
✅ Protein & Resistance Training are essential to counteract muscle loss.
✅ Hydration (2-3L daily) helps with temperature regulation and energy levels.
✅ Balanced Nutrition using the T-plate method supports weight control and overall health.
✅ Calcium & Vitamin D are crucial for bone health.
✅ Heart-healthy fats & fibre-rich carbohydrates help protect cardiovascular health.
✅ Make small, gradual changes rather than attempting a complete overhaul at once.
Menopause is a natural transition, and while it comes with challenges, adopting simple, sustainable habits can make a significant difference. If you have specific concerns, consult with Phlo Clinic to tailor an approach that works for you.