What to Eat During Menopause: Bones, Heart, Energy

You are juggling teenagers, work, maybe ageing parents, and now your body seems to have changed the rules overnight. Sleep is patchy, energy dips mid-afternoon and the clothes that fitted last year feel different. Plenty of women in my classes ask me the same thing: what to eat during menopause so they feel steadier day to day. There is no magic menopause diet, and I will not promise you one. But there are some simple, NHS-backed habits that look after your bones, your heart and your energy, and they fit into a busy family kitchen.

A quick note first: I am a coach, not a doctor or dietitian. If you have symptoms that worry you, take medication, or are thinking about HRT or supplements, please speak to your GP first. The NHS page on things you can do for menopause and perimenopause symptoms is a good, calm place to start.

What to eat during menopause: the three priorities

I think of it as three jobs your food is doing at this stage of life.

1. Protecting your bones

Falling oestrogen speeds up bone loss, which is why bone health matters so much now. The NHS advice on preventing osteoporosis says adults need 700mg of calcium a day, ideally from food, and 10 micrograms of vitamin D, which helps your body absorb that calcium.

• Calcium foods: milk, yoghurt, cheese, tofu, leafy greens like kale, and dried fruit such as figs.
• Vitamin D foods: oily fish (salmon, sardines, mackerel), egg yolks and fortified cereals or spreads.
• The supplement question: it is hard to get enough vitamin D from food alone. The NHS vitamin D page explains who should consider a daily 10 microgram supplement, especially in autumn and winter.

Easy wins: a pot of yoghurt with breakfast, a glass of milk in your afternoon cuppa, sardines on toast once a week, a handful of kale thrown into a stir fry.

2. Looking after your heart

Heart health becomes more of a focus after menopause, so the basics of the NHS Eatwell Guide really earn their place: plenty of fruit and veg, wholegrain starchy foods, beans and pulses, oily fish, and less salt, saturated fat and sugar. If you have high blood pressure or high cholesterol, ask your GP or practice nurse for advice that fits you.

3. Keeping your energy steady

When sleep is broken, it is tempting to run on coffee and biscuits. That usually means a bigger crash later. What tends to help:

• Protein at every meal (eggs, Greek yoghurt, beans, chicken, fish, tofu) so you stay fuller for longer.
• Fibre-rich carbs like oats, wholemeal bread, brown rice and potatoes with skins, rather than white bread and pastries.
• Regular meals, so you are not starving at 4pm and eating whatever the kids left.

Foods and drinks that may make symptoms worse

The NHS notes that caffeine, spicy food and hot drinks can trigger hot flushes for some women, and that alcohol can affect symptoms and bone health. Not everyone is affected the same way, so a simple test is worth trying:

1. Keep a note on your phone for two weeks: what you ate and drank, and when flushes or bad nights happened.
2. Look for patterns. Is it the third coffee? The glass of wine at 9pm? The curry night?
3. Change one thing at a time for a week, then see if anything shifts.

Always check with your GP before taking herbal remedies, as the NHS points out some can interact with other medicines.

A sample day of eating during menopause

This is not a meal plan to follow to the gram. It is an example of what a calcium-friendly, protein-rich, family-proof day could look like.

• Breakfast: porridge made with milk, topped with berries and a spoon of Greek yoghurt.
• Mid-morning: a small handful of almonds and a piece of fruit.
• Lunch: wholemeal wrap with tinned salmon or houmous, salad leaves and grated cheese.
• Afternoon: cup of tea with milk, an apple and a cheese triangle.
• Dinner: chicken or tofu stir fry with broccoli, pak choi and brown rice, which the whole family can eat.
• If you are hungry later: a small pot of yoghurt, not a second dinner.

Notice there is nothing special here. It is normal food, just with a bit more thought about calcium and protein. If you want more ideas for that, my post on how much protein you need breaks it down in plain numbers.

Food works best alongside strength training

Eating well for your bones only goes so far on its own. The NHS lists weight-bearing and resistance exercise as one of the most useful things you can do during menopause, and the Royal Osteoporosis Society has a clear guide to exercise for bones. Muscle also helps with everyday strength, balance and confidence.

That is why I always pair nutrition chats with lifting something. I wrote a full guide to strength training in perimenopause, and there is a simple menopause workout plan you can do at home. If you already have osteoporosis or a history of fractures, check with your GP or physio before starting, as some movements may need adapting.

In class, the session I point most women in this stage of life towards is SYP Built To Last, our functional strength class for over-35s. We squat, push, pull and carry, with an easier and harder option for every exercise, so you build strength at your own pace.

FAQs

Is there a special diet for menopause?

No single diet is proven to fix menopause symptoms. The NHS advice is a healthy, balanced diet with plenty of fruit and veg, calcium-rich foods and enough vitamin D. Small, consistent habits matter more than any branded plan.

Should I take a vitamin D supplement during menopause?

The NHS says it is difficult to get enough vitamin D from food alone and suggests many adults consider a daily 10 microgram supplement, especially in autumn and winter. Ask your GP or pharmacist if you take other medicines or have a health condition.

Does coffee make hot flushes worse?

For some women, yes. The NHS lists caffeine, hot drinks and spicy food as possible triggers. Try cutting back for a week and keep a simple note to see whether it makes a difference for you.

Do I need to eat less during menopause?

Not necessarily. Many women find their appetite and energy change, so I would focus first on protein, fibre and regular meals, and on keeping your muscles strong. If you are worried about your weight, talk to your GP before making big changes.

Book your first class

If you want to put the strength part into practice with other mums who get it, come and try a class. SYP Bootcamp runs 45-minute small-group sessions in a warm church hall in Archway N19, with a maximum of 10 people and £15 a class. Every exercise has an easier and harder option, and the timetable is sent when you book. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would rather work one to one with a coach who understands this stage of life, have a look at personal training for women in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.