Hello lovely ladies,

Welcome back to Meno & Me and to the first in our deep-dive series exploring the Six Pillars of Health for Menopause. If you missed the overview post, we looked at the core areas that keep us thriving through this transition — body, mind, and soul.

Today, we’re beginning with one of the most misunderstood and emotionally charged topics of all: nutrition.

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The Midlife Metabolism Myth

Let’s start with the truth:
Menopause does not mean inevitable weight gain or metabolic “doom.” But — and this is important — your metabolism does change.

As oestrogen declines, our body composition naturally shifts: we lose muscle more easily, store fat differently (especially around the middle), and our cells become slightly less sensitive to insulin. Combine that with busy lives, disrupted sleep, and stress, and it’s no wonder our jeans start feeling tighter.

But here’s the empowering bit: you can absolutely work with your body, not against it.   

Nutrition during menopause isn’t about restriction or diet trends. It’s about fuel, balance, and nourishment — giving your body what it needs to function optimally as hormones fluctuate.

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What “Eating for Hormonal Harmony” Really Means 

Think of your meals as your daily medicine. Every forkful can either support your hormones or stress them further. Here’s how to make food your ally:

🥦 1. Balance Your Blood Sugar

When blood sugar spikes and crashes, it can trigger mood swings, fatigue, hot flushes, and even worsen anxiety.
Aim for:

• Protein and healthy fats with every meal

• Whole, unprocessed carbs (think oats, brown rice, lentils, quinoa)

• Limiting refined sugars, white bread, and alcohol

💡 Top tip: Start your day with a savoury breakfast (like eggs with spinach and avocado) — it keeps blood sugar stable for hours.

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🍳 2. Prioritise Protein

Protein becomes your best friend during menopause. It helps maintain muscle, boosts metabolism, and keeps you fuller for longer.
Goal: Around 1.2–1.6g of protein per kg of bodyweight per day, depending on your activity levels.

Sources: chicken, fish, tofu, eggs, lentils, beans, Greek yoghurt, cottage cheese, and nuts.

💬 Personal note: I’ve found increasing my protein intake has done wonders for my energy and muscle tone — it’s one of the simplest yet most powerful shifts you can make. 

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🧈 3. Choose Healthy Fats

Fat doesn’t make you fat — it balances hormones and supports brain function.
Go for:

• Olive oil, avocado, oily fish, nuts, seeds
  Avoid:

• Trans fats and highly processed seed oils

A drizzle of olive oil on your salad is not indulgent — it’s medicinal!

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🌿 4. Eat the Rainbow

Different colours = different nutrients.
Focus on cruciferous vegetables (broccoli, kale, cabbage, cauliflower) as they help the body metabolise oestrogen more  effectively.

Berries, leafy greens, peppers, and pumpkin add antioxidants that protect your cells and support liver detoxification.

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💧 5. Hydrate Wisely

Hot flushes, night sweats, and exercise all increase fluid loss.
Aim for: 1.5–2 litres of water daily.
Add herbal teas (like peppermint or chamomile) or a squeeze of lemon for variety.
And yes — moderate your wine! Alcohol can disrupt sleep, increase inflammation, and intensify hot flushes. (Sorry, I know…)

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🌸 6. Don’t Forget Joy

This one might surprise you — but pleasure is a vital nutrient too.
Food should comfort, connect, and nourish, not punish. Eat mindfully, slow down, and share meals with people who lift your spirits.
The goal isn’t perfection — it’s balance, awareness, and kindness.

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A Simple Menopause Plate

Here’s an easy way to visualise your meals:

🍽️ ¼ plate: Protein (chicken, fish, tofu, beans)
🥗 ½ plate: Colourful vegetables or salad
🌾 ¼ plate: Complex carbs (quinoa, brown rice, sweet potato)

• Add healthy fats (olive oil, avocado, nuts)

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3-Day Menopause-Friendly Meal Plan (Example)

Snacks: Handful of nuts, boiled egg, hummus with veg sticks, or a piece of fruit.

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Your Takeaway This Week

👉 Choose one change to focus on:

• Add more protein to each meal

• Swap white carbs for wholegrain

• Eat two extra servings of vegetables daily

• Reduce alcohol for a week

Notice how your energy, mood, and sleep respond.

Keep a short food-mood journal — awareness is the first step to transformation.

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Coming Next: “Strong, Stable, and Sexy – Why Midlife Muscles Matter”

Next time, we’ll explore how strength training and movement reshape not just our bodies, but our confidence, metabolism, and mindset.

This is where the magic really happens — the active pillar of menopause vitality.

Until then, eat well, hydrate, and be kind to yourself.
You’re not just surviving menopause — you’re redesigning your health for the next chapter.

With love,
Jane x