By Lizzie Streit, MS, RDN, LD 

Menopause is a natural process for women marked by many changes, including changes to body shape and metabolism. What you eat, among other lifestyle choices, can affect the impact of these changes. While you may not be able to completely ameliorate all your symptoms, nutrition can play a big role.  

If you’re interested in learning how diet helps in managing perimenopause and menopause, keep reading. 

Perimenopause and Menopause 

Perimenopause is the precursor to menopause. Both stages are marked by hormone fluctuations that begin in perimenopause and continue throughout menopause when a woman’s period stops.  

During this time, as estrogen decreases, metabolism slows down. Since estrogen helps in regulating hunger and satiety, lower levels may make it harder to manage food consumption and result in eating more than usual. In addition, many women experience mood swings, potentially leading to emotional eating.  

These factors can contribute to weight gain or make it harder to lose weight during this time. In particular, excess weight tends to accumulate around the abdomen during menopause. 

Nutrition and Exercise Tips 

Menopause-related hormonal and bodily changes can be challenging for women. Fortunately, there are actions you can take to maintain a healthy weight and feel your best during this time. Eating a nutritious diet can also help with reducing symptoms, such as hot flashes, insomnia, and fatigue. 

Here are guidelines for nutrition and exercise during perimenopause and menopause: 

• Aim to lose weight before menopause if needed. If you are just entering perimenopause and would like to drop excess pounds, work on weight loss now instead of later when it may be more difficult. 

• Be wary of calories, but don’t obsess. Some experts recommended eating 1200 calories per day or less during menopause if weight loss is desired. However, this may not be the right amount for everyone. Talk with your healthcare provider to figure out what works best for you. 

• Eat calcium-rich foods. Getting enough calcium during menopause is important for keeping bones strong, since a drop in estrogen levels may contribute to osteoporosis. Dairy products, leafy greens, tofu, and nuts and seeds are good sources of calcium. 

• Meet your magnesium needs. Magnesium-rich foods, such as beans, whole grains, dark chocolate, and leafy greens, may help with symptoms like insomnia and mood swings. 

• Don’t skip the soy. Soy contains phytoestrogens, compounds that may help reduce menopausal symptoms and prevent accumulation of belly fat during this phase of life. To add more soy to your diet, consider tofu, edamame, and unsweetened soy milk. 

• Engage in a variety of exercises. Maintain flexibility and balance with yoga and pilates, keep muscle mass and bone strength with resistance training, and burn extra energy with aerobic exercises. Keep in mind that warm up and cool down periods are important for staying safe during exercise. 

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