What to Eat for More Energy, Fewer Symptoms and Better Balance in Menopause

menopause changes your hormones .. and your nutritional needs too

If you’re finding that the meals and snacks you used to rely on just .. aren’t cutting it anymore, you’re not imagining things.

During menopause, your body needs a different kind of support especially when it comes to food.

The right nutrition can help balance hormones, support mood, ease fatigue and reduce inflammation. This isn’t about dieting or restriction .. it’s about nourishment.

1. Balance your plate to balance your blood sugar

Your blood sugar is a major player in managing symptoms like energy crashes, irritability, brain fog and cravings.

Here’s a simple rule of thumb for every meal or snack:

✅ Protein: supports mood and muscles
✅ Fibre-rich carbs: gives you slow-release energy
✅ Healthy fats: supports hormones and brain health

Think: a veggie omelette with avocado or lentil soup with a seeded oatcake.

2. Don’t skimp on protein

Your need for protein goes up in midlife .. not down. It helps stabilise blood sugar, supports lean muscle (especially postmenopause) and keeps you feeling fuller for longer.

Aim for a palm-sized portion at each meal or about 1/4 of eat plate .. think chicken, tofu, eggs, lentils, tempeh, yoghurt or fish.

3. Focus on real, whole foods

You don’t need to be perfect .. but cutting back on ultra-processed foods can help with inflammation, digestion and hormonal balance.

Try to base most meals around:

• Colourful veg (5+ portions a day and 30 different types a week)

• Whole grains (quinoa, brown rice, oats)

• Legumes, nuts, seeds

• Healthy fats (olive oil, flax, walnuts)

4. Eat to support your gut

Your gut health is closely linked to your hormones. Including fermented foods like yoghurt, kefir, sauerkraut, or miso can help your digestion, immune system and mood.

Start small and notice how your body responds.

5. Stay hydrated

Even mild dehydration can make fatigue, headaches and brain fog worse. Aim for 1.5–2 litres of water daily, and include herbal teas like peppermint (if you have no reflux symptoms), rooibos, or nettle for variety.

6. A note on supplements..

It’s tempting to reach for a supplement when you’re not feeling yourself .. but remember: supplements aren’t one-size-fits-all.

Always speak to a qualified health professional before starting anything new, especially during menopause, when your body’s needs are shifting.

The bottom line? Eat to nourish .. not to restrict

This isn’t about perfection. It’s about helping your body feel steadier, stronger and more supported.

Start small. Be kind to yourself. And remember: food is a powerful form of care.

Want more support and nutrition tips?

My free guide What You Wish Your Mam Had Told You About Menopause includes more food-focused advice and lifestyle support all written with your midlife body in mind.

👉 Click here to download your copy

That’s the final part in this series .. but the conversation continues.
Join me in The Menopause Makeover Facebook group for more no-fluff guidance, seasonal recipes and support that meets you where you are.

Lesley xx