Update date: 21 July 2025
Publish date: 18 July 2025
Read in: 15 min
A mature woman’s diet should be thoughtful and adapted to the changing needs of the body, especially during the peri-menopausal and post-menopausal periods. It is crucial to support bone health, cardiovascular health, maintain a healthy body weight and alleviate any unpleasant symptoms of menopause. What to eat and what to avoid during menopause? Let’s look at this topic a little closer.
Contents
Menopause has a significant impact on a woman’s metabolism, mainly due to the decline in estrogen levels. These hormones play an important role in regulating many metabolic processes in the body, and their deficiency is associated with many unpleasant consequences.
1. Slowing down metabolism: Estrogen levels affect the rate of metabolism. Their decline causes the body to burn fewer calories at rest, which promotes weight gain, even while maintaining previous eating habits and physical activity. It is estimated that women during menopause should provide the body with 15-20% fewer calories than 20 years earlier to maintain weight.
2. Change in fat distribution: Before menopause, fat tissue in women accumulated mainly around the hips and thighs (pear-shaped type). During menopause, under the influence of hormonal changes, fat begins to accumulate mainly in the abdominal area (so-called abdominal or android obesity, the “male” type). This type of obesity is particularly dangerous because it increases the risk of many diseases.
3. Increased risk of metabolic diseases:
Insulin resistance and type 2 diabetes
Decreased estrogen can lead to decreased tissue sensitivity to insulin, which promotes the development of insulin resistance and, consequently, type 2 diabetes. Increased body fat, especially visceral fat, also secretes pro-inflammatory cytokines, which further worsen insulin sensitivity.
Lipid disorders
Menopause is often associated with an increase in triglycerides and “bad” cholesterol (LDL) and a decrease in “good” cholesterol (HDL) in the blood. This increases the risk of atherosclerosis and cardiovascular disease.
Hypertension
Reduced estrogen levels can disrupt the balance between vasodilators and vasoconstrictors, leading to increased vascular resistance and hypertension.
Metabolic syndrome
All of the previously mentioned factors (abdominal obesity, insulin resistance, lipid disorders, hypertension) together increase the risk of metabolic syndrome, which is a serious health risk.
4. Effects on appetite and mood: Hormonal fluctuations, especially reduced serotonin levels, can cause mood swings, decreased motivation, and increased appetite, especially for fats and sweets. The activity of galanin, which affects cravings, can also increase. All this promotes overeating and further weight gain.
5. Changes in the digestive system: Some peri-menopausal women may experience stomach discomforts such as bloating, abdominal pain, intestinal cramps, and involuntary passing of gas. This is related to slowed metabolism and the backlog of undigested food in the intestines.
6. Loss of muscle mass: Muscle mass naturally declines with age (sarcopenia), and menopause can accelerate this process. Less muscle means a slower metabolism, since muscle burns more calories than fat tissue.
The menopause period is demanding for women in many ways. Awareness of the changes taking place in the body and making appropriate lifestyle modifications are key to maintaining health and well-being during this period. During menopause, special attention should be paid to:
In some cases, it will be necessary to use Hormone Replacement Therapy (HTZ), which can help control weight and alleviate menopausal symptoms, including those related to metabolism. However, the decision to use it should be made after consulting a doctor and weighing all the pros and cons.
Role: Protein is extremely important for maintaining muscle mass, which naturally declines with age (sarcopenia), and for bone health. An adequate supply of protein also helps you feel satiated for longer, which supports weight control. Protein is also essential for the proper functioning of the immune and endocrine systems.
Sources: Lean meat (poultry), fish, eggs, dairy products (yogurt, kefir, cottage cheese), pulses (lentils, chickpeas, beans), tofu. It is recommended that protein make up about 16-20% of daily energy requirements (about 1-1.2 g per kg of body weight).
Role: After menopause, the risk of osteoporosis and bone weakness increases. Calcium is the basic building block of bones, so an adequate supply is crucial for bone health.
Sources: Milk and dairy products (yogurt, cheese, kefir), fortified vegetable drinks (e.g., soy, almond), green leafy vegetables (broccoli, kale, spinach), seeds (sesame, chia, almonds), small fish eaten with bones (e.g., sardines).
Role: Vitamin D is essential for the proper absorption of calcium and phosphorus from the gastrointestinal tract, as well as their metabolism in the bones. It also affects the immune system and general well-being. As we age, the skin’s ability to produce vitamin D when exposed to the sun decreases, so supplementation is often necessary.
Sources: Fatty marine fish (salmon, mackerel, herring, sardines), cod liver oil, eggs, some mushrooms. Also, be sure to get regular sun exposure, and in case of deficiencies, consider supplementation after consulting your doctor.
Role: Support cardiovascular health, help regulate cholesterol and triglyceride levels, have anti-inflammatory effects and benefit brain function.
Sources: Fatty marine fish (salmon, mackerel, herring, sardines), flaxseed oil, flaxseed, walnuts, chia seeds.
Role: These are plant compounds that may exhibit weak estrogenic effects in the body, which may help alleviate some of the symptoms of menopause, such as hot flashes. They may also have a beneficial effect on lipid profile.
Sources: Soy and soy products (tofu, tempeh, soy milk), flaxseeds, sunflower seeds, sesame seeds, lentils, chickpeas, some vegetables (e.g., broccoli).
Role: Fiber regulates intestinal function, prevents constipation, promotes weight management by increasing the feeling of satiety, and helps stabilize blood sugar levels.
Sources: Whole-grain cereal products (wholemeal bread, groats, oatmeal), vegetables and fruits, pulses, nuts and seeds.
Role: Support the nervous system, energy metabolism and red blood cell production. Vitamin B12 is particularly important because its absorption can deteriorate with age.
Sources: Whole grain cereal products , pulses, eggs, lean meat, fish, green leafy vegetables (folic acid). For vitamin B12, especially in vegetarians and vegans, supplementation may be necessary.
Role: They fight free radicals, which contribute to the aging of the body’s cells and the development of chronic diseases, including heart disease and some cancers. They also support skin and hair health.
Sources:
Vitamin C – citrus fruits, peppers, parsley, kiwi, black currant, strawberries.
Vitamin E – vegetable oils (sunflower, canola), nuts, seeds, avocados.
Selenium – Brazil nuts, fish, eggs, whole grain cereal products.
Zinc – whole grain cereal products, nuts, pumpkin seeds, seafood.
Carotenoids – orange and red vegetables and fruits (carrots, pumpkin, tomatoes), green leafy vegetables.
Polyphenols – fruits, vegetables, green tea, coffee, spices.
After age 50, a woman’s metabolism naturally slows down. There is no magic food that will instantly “speed it up” to the level of youth, but a proper diet and a healthy lifestyle can significantly help its efficiency and prevent excessive weight gain and metabolic diseases.
Why avoid: They lead to rapid rises and falls in blood glucose levels, which promotes insulin resistance, increases the risk of type 2 diabetes and leads to fat accumulation, especially in the abdominal area. They can also increase inflammation in the body and contribute to faster skin aging.
What to avoid: Sweetened drinks (fruit juices with added sugar, sodas), sweets (cookies, milk chocolates, bars, ice cream), jams and preserves with a lot of sugar, white sugar in all forms.
Why avoid: Trans fats (hydrogenated vegetable oils) are the most harmful to the heart, raising “bad” cholesterol (LDL) and lowering “good” cholesterol (HDL), increasing the risk of atherosclerosis and heart disease. Excessive saturated (animal) fats can also negatively affect the lipid profile.
What to avoid: Fast food, confectionery and baked goods (e.g., doughnuts, yeast breads, cream-filled pastries), instant ready meals, hard margarines, fatty cured meats, fatty meats (bacon, pork neck).
Why avoid: Usually contains a lot of salt, sugar, unhealthy trans and saturated fats, preservatives, colors and artificial flavors. It has low nutritional value, but high energy density, which promotes weight gain and overall poor health.
What to avoid: Prepared lunch meals, powdered soups and sauces, pre-packaged snacks (chips, crackers), sausages, pates, low-quality prepared meats.
Why avoid: Promotes high blood pressure, which is a risk factor for cardiovascular disease, stroke and kidney disease. It can also cause water retention in the body.
What to avoid: Salty snacks (chips, sticks), canned foods, smoked fish and meats, ready-made sauces, stock cubes, bread with a lot of salt, processed cheese, fast food dishes.
Why avoid: They contain little fiber, making them high on the glycemic index. They raise blood sugar quickly, do not satiate for long and promote overweight.
What to avoid: White rolls, wheat bread, pasta made from white flour, white rice.
Why to avoid: Alcohol provides “empty” calories, puts a strain on the liver, can contribute to sleep disorders, worsen hot flashes in menopausal women, and increase the risk of certain cancers and heart disease. It can also interact with medications taken.
What to avoid: Beer, wine, vodka and other alcoholic beverages in large quantities.
Why avoid: They provide a lot of sugar (fructose), which can lead to weight gain, insulin resistance and fatty liver. Although 100% juices are made from fruit, they have no fiber in them and are a concentrated source of sugar.
What to avoid: Carbonated drinks, lemonades, iced teas with added sugar, bottled fruit juices (even “natural” ones).
Why avoid: High consumption of red meat and processed meats (cold cuts, sausages) is associated with an increased risk of cardiovascular disease and some cancers. They can be high in saturated fatty acids and salt.
What to avoid: Red meat, bacon, sausage, processed ham and pate in large quantities.
Supplementation in mature women, especially during menopause, is often indicated and can be very helpful. This is due to several factors: the changing needs of the body, the decline in estrogen levels and the difficulty of covering the demand from the diet. However, it should always be an informed decision made after consultation with a specialist.
Diet during menopause is of great importance for maintaining a healthy body weight and well-being. It is a myth that abdominal obesity during menopause is normal and should not be worried about, as it can be associated with many unpleasant health consequences, such as cardiovascular disease. What diet for menopause will work best? This is best discussed with a nutritionist, who will tailor the menu to the patient’s health and lifestyle.
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