Menopause Metabolism | Metabolism Reset for Women Over 40

Nourishing Your Body Through Menopause

What you eat during menopause matters more than ever. The right nutrition can help manage symptoms, protect your bones, support your heart, and keep your energy levels stable.

Key Nutrients for Menopause

Calcium and Vitamin D

With declining estrogen, bone loss accelerates. You need:

**Calcium**: 1,200mg daily from dairy, leafy greens, or fortified foods

**Vitamin D**: 600-800 IU daily to help calcium absorption

Protein

Essential for maintaining muscle mass:

Aim for 1.0-1.2g per kg body weight

Include protein at every meal

Choose lean meats, fish, eggs, legumes, and dairy

Omega-3 Fatty Acids

Support heart health and may reduce inflammation:

Fatty fish 2-3 times per week

Walnuts, flaxseeds, chia seeds

Fiber

Helps manage weight and supports digestive health:

25-30g daily from vegetables, fruits, and whole grains

Foods to Emphasize

**Phytoestrogen-rich foods**: Soy, flaxseeds, chickpeas may help with hot flashes

**Colorful vegetables**: Antioxidants support overall health

**Fermented foods**: Yogurt, kefir, sauerkraut for gut health

**Healthy fats**: Avocados, olive oil, nuts

Foods to Minimize

**Added sugars**: Can worsen insulin resistance

**Processed foods**: Often high in sodium and unhealthy fats

**Excessive alcohol**: Can trigger hot flashes and disrupt sleep

**Caffeine**: May worsen symptoms for some women

Sample Day of Eating

Breakfast: Greek yogurt with berries and ground flaxseed

Lunch: Large salad with grilled salmon, mixed greens, avocado

Snack: Apple slices with almond butter

Dinner: Grilled chicken, roasted vegetables, quinoa

Remember, nutrition is personal. Listen to your body and adjust based on how different foods make you feel.

The Complete Menopause Nutrition Guide: What to Eat and Why