If you’re in the perimenopause, menopause, or post-menopause phase, you may be noticing changes in your body. One of the most common changes is weight gain or difficulty losing weight. Why does it happen? How can we manage it? Why does weight loss feel impossible? 

Menopause is more than just a phase; it’s a significant transition that brings about hormonal and metabolic shifts affecting our health, including our weight. It can be an extremely hard chapter in womens levels because of a lack of knowledge, awareness and support 

What changes should we be making to our diets to help with symptoms and also improve long term health? Let’s break it down 

As always before embarking on any dietary changes consult with either your GP or registered dietician/nutritionist to ensure you are doing what is required for YOUR body 

Health is not “one size fits all” so our bodies all require different levels of minerals, vitamins and so on 

Magnesium

Most adult women regardless of whether they are going through menopause or not will lack magnesium. 

Magnesium is involved in a wide range of functions in our bodies – muscle function, energy and metabolism regulation, sleep, bone formation and blood pressure regulation. It is also important for improving heart health, decreasing your risk of diabetes, easing constipation and helping with muscle mass lose – all issues that increase during menopause 

Magnesium can also help ease anxiety, ease joint pain and reduce hot flashes as well as improving broken sleep 

Daily recommended amount: 320mg  

Food sources: Pumpkin seeds, chia seeds, spinach, rolled oats, avocados, whole carbs, legumes, dark leafy veg. 

Calcium

During menopause our estrogen lowers and in turn this accelerates the reduction of calcium in our bodies. Calcium helps keep our bones strong as well as ensuring our nervous system regulates optimally 

Osteoporosis is one of the biggest health risks faced by women over 45 so ensuring we consume adequate amounts of calcium daily becomes very important 

Daily recommended amount: 1000mg for women under 50, 1200mg for women over 51

Food sources: milk, cheese, yogurt, broccoli, salmon, spinach, edamame 

Vitamin B6

Vitamin B6 is essential to regulate metabolism, optimise our immune system as well as reducing inflammation. As our metabolism starts to naturally decrease during menopause, causing challenges with weight gain, ensuring we consume adequate vitamin B6 can help to aid weight loss efforts. Studies have also shown that B6 can help with menopausal depression as well as helping with energy levels. Further studies show a reduction in night sweats and hot flashes when participants consumed higher B6 

Daily recommended amount: 1.3-1.5mg 

Food sources: fish, beef, liver, potatoes, chicken, turkey, tuna, carrots, spinach, sweet potato 

Vitamin K

Bone density naturally decreases as we age, again making us at more of a risk of Osteoporosis. According to Harvard University, one portion of leafy greens a day can help dramatically reduce your risks of hip fracture as we age. Vitamin k also plays a key role in blood vessel health and proper blood clotting 

Daily recommended amount: 90 mcg 

Food sources: kale, spinach, brussel spouts, cabbage, kiwi, blackberries and blueberries

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During menopause, changes in our hormone levels can lead to an increased risk of certain health conditions like heart disease and osteoporosis. Moreover, many women find it harder to maintain their weight during this period. A balanced diet can help manage these risks, support overall health, and aid in weight control.

Remember HEALTH goes way beyond a calorie deficit 

You get one body – look after it