What to eat for a healthy menopause…

Healthy menopause for Henpicked

Preparing for menopause by enjoying a healthy diet can help to stop some symptoms in their tracks.

Healthy menopause for HenpickedIt can be hard to predict exactly when our menopause will start, as it’s different for every woman. However, as the average age is 51, most women will start to experience perimenopausal symptoms in their 40s. By looking carefully at your nutrition, you can help yourself to have a healthy menopause.

Of course, some women experience menopause earlier, for natural reasons or due to surgery, and for some it’s later. And, realistically, diet isn’t a miracle cure that can prevent or cure all symptoms. But what it can do is help make menopause a little easier, and in some cases it really can help to reduce some symptoms.

For an extra helping hand, our advanced range of menopause supplements, Menopace, has been specially formulated for women before and after the menopause. It helps to maintain normal hormonal activity and supports you during this time of transition. It’s important that you take a look at your nutrition, too, though. Here are the top four things to keep your eye on:


We’ve all heard the advice about drinking plenty of water, but it’s especially important to stay hydrated during menopause. Try to drink a glass as soon as you wake up, and then with every meal, and keep some to hand during the day to sip away at. Adding plenty of fruit and veg to your diet can help you take on more water, too.


Keeping your iron levels up can help you fight fatigue, giving you more energy during menopause. You’ll find it in dark leafy greans and beans, so try to introduce these into your diet where possible. Red meat is also a good source of iron, but try not to eat too much of it.


This is an important one for menopause and beyond. As we get older, bone density starts to decline, and calcium is a key nutrient to help combat this. Enjoy dairy products like yogurt, cheese and milk – or if you’re vegan, look for different sources of calcium, such as tofu or almond milk.

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Fibre helps you stay full for longer, so you don’t find yourself nibbling in between meals. Think fruit and veg, beans and wholegrain carbs. Snacking isn’t bad, as long as you make the right choices – our snacking guide can help.

Menopause and weight gain can go hand in hand. To help manage your weight during this time, try to fill up on fiber filled foods. Make sure to have a large portion of fruit and veg, as well as beans and wholegrain carbs. Fiber can help to keep you fuller for longer, so there’s less chance of you over eating.

Even if you think menopause is a while off, being prepared and taking in the right nutrients can help you stay in tip-top condition. When your menopause does arrive, you’ll have more of a fighting chance to deal with any symptoms that may strike.