How to Eat During Menopause: A Gentle Guide from East and West

For me the menopause transition has felt like being dropped into unfamiliar territory. One minute I’m breezing along and the next I’m wondering why I’ve suddenly turned into a human radiator, I’m wide awake at 3 a.m. and then desperate for a slice (or three) of toast the next day.

Our bodies are undergoing a rather extraordinary transformation. As hormones such as oestrogen and progesterone fluctuate, our metabolism, mood and sleep are all changing.

The beautiful part for me has been understanding that food is of one of our most reliable allies. Here’s how we can nourish ourselves as well as building bone and muscle strength by drawing on the wisdom of Western nutrition and Ayurveda.

Western Nutrition: Supporting a Changing Metabolism

From a Western perspective, menopause is a time to stabilise blood sugar, maintain bone health, and reduce inflammation.

Prioritise Protein and Fibre

As oestrogen levels decline, muscle mass and metabolism may slow. Counter this by including protein at every meal - eggs, fish, tofu, beans, lentils or Greek yoghurt are great places to start.

Pair with high-fibre foods like whole grains, fruit, vegetables and legumes to keep digestion healthy and energy steady.

Embrace Healthy Fats

Omega-3 fats from salmon, chia seeds, flaxseeds and walnuts support brain health, mood and inflammation. I actually take am Omega 3 supplement each day to make sure I get enough. Olive oil and avocado are excellent daily staples for other healthy fats we need.

Build Strong Bones

With declining oestrogen, bone density decreases around 1% per year. Eat calcium-rich foods such as sesame seeds, yoghurt, and leafy greens, alongside vitamin D from sunlight, oily fish, or fortified foods.

Vitamin D helps your body absorb calcium, but in the UK we do not get much sunshine in the winter months. Oily fish, eggs, and fortified cereals can help, but many people benefit from a supplement of 10 micrograms a day.

Magnesium and vitamin K also play a quiet but vital role in bone health. Magnesium helps your body use calcium properly and vitamin K supports bone structure. Nuts, seeds, whole grains, green veg and avocados are all great ways to get more of them. 70% dark chocolate also offers magnesium!

Image: Sara Scarpa

Ayurveda: Balancing Vata with Warmth and Nourishment

In Ayurveda, menopause marks a shift into the Vata stage of life - light, dry and airy. When Vata increases, symptoms such as dryness, anxiety and insomnia can arise. The remedy: warmth, oil and rhythm.

Eat Warm, Cooked Foods

Trade cold salads and smoothies for soups, stews and porridges. Cooked, spiced foods are easier to digest and grounding for Vata.

Bring in Healthy Oils

Cook with ghee, sesame oil or olive oil to nourish the body and ease dryness.

Sip Warm Herbal Teas

Soothing blends like fennel, coriander, chamomile or liquorice root tea calm digestion and nerves. Avoid caffeine and alcohol which can aggravate heat and restlessness.

Choose Grounding, Sweet and Oily Foods

Favour sweet potatoes, dates, basmati rice, almonds and cooked fruits. Avoid dry or cold foods, which can deplete your system.

Image: Barun Ghosh

Gentle Reminders for Everyday Eating

• Listen to your body. Your needs will change so be kind and honour them.

• Eat regularly. Skipping meals stresses the body and can worsen hormonal swings.

• Hydrate. Warm water, herbal teas and broths all count.

• Find joy in food. Eating should feel nurturing, not restrictive.

A Final Thought

Remember, menopause isn’t a problem to fix, it’s a natural transition and an opportunity for exquisite self-care. The better we look after ourselves today the longer and healthier our lives will be. By blending the best of Western nutrition and Ayurvedic balance you can create a way of eating that’s both practical and deeply supportive for you.

Warm, colourful and nourishing meals will help you feel grounded, calm, and energised from the inside out.