What to Eat During Menopause: Supporting Your Heart, Bones, and Muscles

Menopause is an inevitable part of life for all women. Unfortunately, it can be accompanied by unwanted side effects you’ve probably heard of, such as weight gain, hot flashes, and difficulty concentrating. If this is something you are experiencing, know you are not alone. Seventy-five to eighty per cent of women suffer from the symptoms caused by menopause, and they are more severe in 20–30% of women.¹ It can also be associated with sneakier changes, such as insulin resistance, type 2 diabetes, cardiovascular disease, and osteoporosis, all associated with decreasing estrogen levels.²

There is good news, though. At a time when one may feel a loss of control, you can control diet and lifestyle, which have been shown to help reduce symptoms and protect against many unwanted changes in the body.  

There is no one food that is a cure-all for perimenopause or menopause; following a balanced diet is what matters most. Instead, focus on your overall eating pattern. A balanced diet that includes vegetables, fruits, whole grains, beans, lentils, nuts, seeds, lean protein, and unsaturated fats can help support your health throughout the menopause transition.²

Include Enough Protein

Maintaining muscle mass and strength becomes increasingly important during and after menopause. Declining estrogen levels, aging, low physical activity, and inadequate protein intake may all contribute to the gradual loss of muscle.³ Protein provides the building blocks your body needs to maintain and repair muscle.

Include a source of protein at each meal rather than saving most of it for dinner. Eggs, Greek yogurt, cottage cheese, chicken, fish, tofu, beans, and lentils are all good options. For example, add Greek yogurt to breakfast, beans to a salad, or salmon to dinner.

Protein works best alongside regular movement. Research suggests that combining adequate protein intake with resistance exercise can help support muscle mass, strength, and physical function after menopause.⁴ Your individual protein needs depend on factors such as your age, activity level, health history, and overall food intake.

Support Bone Health

Estrogen helps protect bones, so declining estrogen levels during menopause can increase the rate of bone loss. Calcium, vitamin D, protein, and regular exercise all contribute to maintaining strong bones during and after this transition.^2,4

Include calcium-rich foods such as milk, yogurt, cheese, calcium-fortified plant milks, tofu prepared with calcium, leafy green vegetables, and canned salmon with bones. Vitamin D is found naturally in fewer foods, but fatty fish, egg yolks, and fortified dairy or plant-based products can provide some.

Supplements are not automatically necessary for everyone. Talk with a healthcare professional before taking calcium or vitamin D supplements because your needs may depend on your diet, health history, medications, and laboratory values.²

Eat With Heart Health in Mind

The changes that occur during menopause may affect cholesterol, blood pressure, blood sugar, and body fat distribution. These changes can increase cardiovascular risk, making heart-healthy eating especially important during and after menopause.²

Emphasize vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and fish. These foods provide fiber and other nutrients that support heart health. Choose unsaturated fats from olive oil, canola oil, nuts, seeds, avocado, and fish more often than saturated fats from butter, lard, beef tallow, coconut oil, and highly processed meats. Limiting excess sodium and added sugar can provide additional support for blood pressure and cardiovascular health.⁵

You do not need to make every change at once. Begin with one manageable step, such as adding beans to a meal, choosing oatmeal for breakfast, or cooking with olive oil more often.

Small changes

Menopause can bring changes that feel unfamiliar or outside of your control but caring for your health does not require a perfect diet. A balanced eating pattern that includes adequate protein, calcium-rich foods, fiber, and heart-healthy fats can support your muscles, bones, heart, and overall well-being. Start with one change that feels realistic and build from there. Your needs may continue to evolve throughout this transition, so give yourself flexibility and seek guidance from a registered dietitian when needed. Small, consistent choices can make a meaningful difference over time.

References

1. Martin S, Schneider B, Heinemann L, et al. Self-monitoring of blood glucose in type 2 diabetes and long-term outcome: an epidemiological cohort study. Diabetologia. 2006;49(2):271-278. doi:10.1007/s00125-005-0083-5

2. Erdélyi A, Pálfi E, Tűű L, et al. The Importance of Nutrition in Menopause and Perimenopause—A Review. Nutrients. 2023;16(1):27. doi:10.3390/nu16010027

3. Maltais ML, Desroches J, Dionne IJ. Changes in muscle mass and strength after menopause. J Musculoskelet Neuronal Interact. 2009;9(4):186-197.

4. Agostini D, Donati Zeppa S, Lucertini F, et al. Muscle and Bone Health in Postmenopausal Women: Role of Protein and Vitamin D Supplementation Combined with Exercise Training. Nutrients. 2018;10(8):1103. doi:10.3390/nu10081103

5. Lichtenstein AH, Appel LJ, Vadiveloo M, et al. 2021 Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association. Circulation. 2021;144(23):e472-e487. doi:10.1161/CIR.0000000000001031