Menopause is a natural stage of life that brings significant hormonal changes. These shifts can affect metabolism, bone density, muscle mass, energy levels, and even mood. Adopting the right nutrition during menopause is essential not just for maintaining a healthy weight, but also for supporting bones, muscles, heart health, and overall wellbeing.

In this blog, we will explore key nutrition strategies specifically for menopause, including fibre, carbohydrates, supplements like creatine and collagen, and the power of portion sizes. We will also show you how to catch up on our expert-led live nutrition talks through Owning Your Menopause subscription classes.

Why Fibre is Essential During Menopause

Fibre is a crucial nutrient at any age, but it becomes particularly important during menopause. As oestrogen levels decline, digestion can slow down, blood sugar regulation can become more challenging, and cholesterol levels may rise. Fibre helps manage all of these factors.

Digestive health: Fibre keeps the digestive system moving and helps prevent constipation, which is common during menopause.

Blood sugar control: Soluble fibre slows the absorption of sugar, preventing spikes and crashes that can affect energy, cravings, and mood.

Heart health: A high-fibre diet can lower LDL cholesterol, reducing the risk of cardiovascular disease, which rises after menopause.

Weight management: Fibre-rich foods promote a feeling of fullness, helping to control calorie intake and manage body weight.

To increase fibre intake, focus on vegetables, fruits, whole grains, oats, lentils, beans, and seeds. Incorporating fibre into each meal is a simple but effective way to support your health during menopause.

Carbohydrates: How to Find the Right Balance

Carbohydrates are often misunderstood, especially when it comes to menopause. Some women think cutting carbs entirely is the solution to managing weight, but the key is choosing the right types and amounts of carbs.

Complex carbohydrates: Whole grains, vegetables, and legumes provide sustained energy, fibre, and essential vitamins and minerals.

Simple carbohydrates: Refined sugars and white bread can spike blood sugar and contribute to weight gain if eaten in excess. These should be consumed in moderation.

Low-carb approaches: Some women experiment with low-carb diets, which can support short-term weight management. However, cutting out carbs completely may leave you low on energy, affect mood, and reduce performance in exercise.

Pairing carbs with protein and healthy fats helps stabilise blood sugar, maintain energy levels, and reduce cravings, which is especially important during menopause when metabolism naturally slows.

Creatine vs Collagen: Supplements That Support Menopause

Supplements can help address some of the physical changes that occur during menopause, but it’s important to choose wisely. Two of the most popular supplements for women in menopause are creatine and collagen, each offering unique benefits.

Creatine: Commonly associated with athletes, creatine supports muscle maintenance, strength, and energy during exercise. Muscle mass naturally declines during menopause, so creatine can be a valuable ally for maintaining strength, mobility, and metabolism.

Collagen: Collagen supports skin elasticity, joint health, and connective tissue strength. While it does not directly increase muscle mass, collagen can improve joint comfort and mobility, making physical activity easier and more enjoyable.

Many women find that combining resistance training with creatine for muscle and collagen for joints and skin provides a balanced approach to supporting overall health during menopause.

The Power of Portion Sizes

Even when eating healthy foods, portion control is vital during menopause. As metabolism slows, calorie requirements decrease, and mindful portioning can help prevent unwanted weight gain while supporting overall nutrition.

Maintain weight: Proper portion sizes help prevent overeating, even when eating nutrient-rich foods.

Improve digestion: Smaller, balanced meals reduce bloating and digestive discomfort.

Support blood sugar: Eating measured portions with a balance of protein, carbs, and fats keeps energy levels steady throughout the day.

Practical tips include using smaller plates, filling half your plate with vegetables, one-quarter with protein, and one-quarter with complex carbohydrates. Regularly assessing portion sizes can be a simple, yet highly effective, way to maintain a healthy weight during menopause.

Combining Nutrition with Lifestyle

Nutrition works best when combined with other healthy habits. Strength training, cardiovascular activity, flexibility exercises, and stress management all complement good nutrition. For example:

• Strength training helps preserve muscle mass and bone density, making protein and creatine more effective.
• Cardiovascular exercise supports heart health, which becomes increasingly important after menopause.
• Mindfulness and stress reduction improve digestion, sleep quality, and hormone regulation.
• Adequate hydration enhances metabolism and helps manage appetite and energy.

Adopting a holistic approach ensures that your body is well-supported from multiple angles.

Catch Up on Live Talks: Nutrition for Menopause

At Owning Your Menopause, we host regular live talks with nutrition experts who cover topics like fibre, carbohydrates, supplements, and portion sizes. These sessions provide practical guidance to help women navigate the challenges of menopause with confidence.

If you want to explore more, Owning Your Menopause offers a wealth of resources, including expert guidance, practical tips, nutrition advice, fitness strategies, and lifestyle support tailored for menopause. Our content is designed to help you maintain muscle, support bones, manage energy, and thrive through this stage of life.

Subscribe today and start your journey to feeling stronger, healthier, and more confident during menopause at Owning Your Menopause.

Final Thoughts

Nutrition in menopause doesn’t have to be complicated. Focusing on fibre, balanced carbohydrates, effective supplements like creatine and collagen, and mindful portion sizes can have a profound impact on energy, weight management, and long-term health.

Combined with exercise, hydration, and lifestyle strategies, these habits create a strong foundation for thriving during menopause. By taking control of your nutrition and health, you can feel more energetic, confident, and supported through this life stage.

Join Owning Your Menopause’s subscription to gain expert guidance, access live classes and Q&A sessions, as well as watch on-demand, that make navigating menopause easier, more effective, and enjoyable.