1. Nestlé Health Science
  2. newsroom
  3. Take Control of Menopause: How Nutrition Can Empower Women Experiencing Menopause

Take Control of Menopause: How Nutrition Can Empower Women Experiencing Menopause

the woman swimming in the lake

Menopause is a significant, natural transition in a woman's life whereby your menstrual cycle stops due to a reduction in estrogen and progesterone levelsi,ii. This life stage can cause a range of symptoms – some of the most common include irregular periods, hot flushes, night sweats, sleep disturbance and mood changes1. Whilst these symptoms are very visible and physical, the profound impact of menopause extends far beyond.

In many cases, there are hidden and lesser-known impacts of menopause that can significantly disrupt a women’s life including brain fog, low self-esteem, irritability and anxiety1. Understanding and proactively addressing these challenges can empower women to navigate this phase with confidence. However, a focus is often placed on medical interventions to support women going through menopause, and it’s well-known within the industry that menopause can be over-medicalisediii. This often results in the critical role of nutrition and other lifestyle changes being overlooked.



The Power of Nutrition

Proactively managing nutrition can play a key role in helping to support women experiencing menopause. It can not only mitigate uncomfortable symptoms but also contribute to long-term health and well-being. Nutrients that can support symptom management include: iv

  • Vitamin D and Calciumv: The decline in oestrogen levels brings an increased risk of osteoporosis, making these nutrients essential for bone health. Vitamin D helps the body to store calcium, which is vital for building and maintaining strong bones. Sources of calcium include dairy products such as milk, yoghurt, and cheese, alongside leafy green vegetables like kale and spinach. Good sources of vitamin D include fatty fish such as salmon and tuna, egg yolks, and fortified foods like cereals and milk.
  • Phytoestrogensvi: These naturally occurring plant compounds mimic the effects of oestrogen in the body and can therefore offer a gentler approach to managing certain symptoms. They can be easily incorporated into the diet through foods such as soybeans and soy products (tofu, edamame), flaxseeds, and lentils.

“Implementing diet and nutritional changes can feel daunting, but even small steps can make a big difference,” says Raj Banwait, PhD, Head of Medical, Scientific and Regulatory Affairs, Nestlé Health Science. “For example, ensuring a more balanced diet and prioritising breakfast can make a significant difference to your daily life. Sometimes it may be difficult to get all these nutrients in one day, so supplements in the diet can also help to bridge these nutritional gaps and can be used to complement a healthy diet.”



Looking Beyond Nutrition

Beyond nutrients, the importance of hydration, a healthy gut and exercise for overall well-being cannot be underestimatedvii,viii.

Hydration can support the management of menopause symptoms such as night sweats and hot flushes where we lose more moisture, but also reduces the risk of incontinence, fatigue and promotes healthy skin6.

In addition, regular exercise is crucial during menopause for maintaining physical and mental well-being because it can help to preserve bone density and reduce the risk of osteoporosis5.

Establishing a consistent sleep schedule and creating a relaxing bedtime routine can significantly improve sleep quality. Addressing sleep disturbances is crucial not only for managing fatigue but also for improving mood, cognitive function, and overall well-being during menopause.ix



Taking Charge of Your Menopause Journey

Menopause is a unique and personal journey, and its management is multifaceted. While medical interventions and lifestyle adjustments play their part, the profound impact of nutrition and lifestyle changes cannot be overstated. By understanding the hidden effects of hormonal changes and consciously choosing nutrient-rich foods or appropriate supplements, women can mitigate uncomfortable symptoms, protect long-term health, and foster a greater sense of well-being.


References:
  1. NHS. Menopause. [Online] Available at: Menopause - NHS [Last accessed October 2025].
  2. Mayo Clinic. Menopause. [Online] Available at: Menopause - Symptoms and causes - Mayo Clinic [Last accessed October 2025].
  3. Kings College. Experts warn about the overmedicalisation of menopause. [Online] Available at: Experts warn about the overmedicalisation of menopause | King's College London [Last accessed October 2025].
  4. The Menopause Charity. Healthy Eating During Menopause. [Online] Available at: What are the best foods to eat? - The Menopause Charity [Last accessed October 2025].
  5. NHS. Vitamin D. [Online] Available at: Vitamin D - NHS [Last accessed October 2025].
  6. NHS. The Leeds Teaching Hospitals. Managing the menopause without hormones. [Online] Available at: LN001794.pdf [Last accessed October 2025].
  7. The Menopause Charity. Moving through menopause: How Exercise Supports Your Body and Mind. [Online] Available at: Moving through menopause: How Exercise Supports Your Body and Mind - The Menopause Charity [Last accessed October 2025].
  8. The Menopause Charity. Staying hydrated. [Online] Available at: Hydration - The Menopause Charity [Last accessed October 2025].
  9. The Menopause Charity. Tired of Sleepless Nights? Managing Sleep in Menopause. [Online] Available at: Tired of Sleepless Nights? Managing Sleep in Menopause - The Menopause Charity [Last accessed October 2025].