As you transition through menopause, you experience changes that can affect everything from mood and energy to sleep and metabolism. Whether it’s hot flashes, hormonal fluctuations, or shifts in weight, the right nutrition can play a helping role in easing symptoms and amplifying overall wellness. In this guide, WelleCo educator and nutritionist Zoe Bingley-Pullin helps us break down what to eat — and why — so you can feel your best, inside and out, during this new chapter of life.

 

Life Cycle:45-55 years old

 

Meals and snacks

During this phase, prioritize calcium-rich foods (organic yogurt or coconut yogurt, tofu, leafy greens, and sardines), phytoestrogens (flaxseed, non-GMO tofu) and anti-inflammatory foods to support bone health and manage menopause symptoms.

Magnesium-rich foods are also helpful, as magnesium helps regulate calcium absorption and can support bone density. Here is a list of Zoe’s favourites for your meal plan during this phase.

 

Breakfast

“I’d recommend scrambled eggs with spinach, mushrooms and avocado as they are rich in choline, vitamin D and healthy fats, which supports mood and cognition.”

Lunch

“Lentil soup with collagen peptides and fermented veg for protein, gut support and skin/joint health.”

Dinner 

“Go for grilled turkey with roasted beetroot and quinoa,” Zoe says. “Turkey is rich in tryptophan for mood and sleep support.”

Snacks

“Yoghurt with flaxseeds, a protein smoothie, nuts and dried figs or seaweed crackers with avocado make the best snacks through menopause!”

 

Read more in Zoe's book, Eat Your Way to Healthy Hormones

 

WelleCommunity question

“Hi Zoe, What kind of foods/drinks/habits should I consider reducing or eliminating during this time if I want to feel vital, strong and well?” – Anna

A. “The following habits are great to kick at any age. These include, high-sugar snacks, refined carbs, high sodium packaged snacks, alcohol, and processed oils and foods. Oh and caffeine late in the day!”

 

Deficiencies

Zoe lists her top five nutritional deficiencies to watch out for during this time. 

• Calcium
• Magnesium
• Vitamin D
• Protein
• B12
• Collagen (as production naturally declines)

 

Tools

Focus on hormone-balancing nutrients like vitamin D (aim for 20 minutes of morning sunlight before 9am) and magnesium to support energy, mood and stress regulation. Here are some other supportive ‘nice-to-haves’ according to Zoe. 

• Calcium and vitamin D for bones
• Omega-3s for mood and inflammation
• Collagen peptides
• Phytoestrogens (soy, flaxseed)

 

Menopause myths
“That menopause is the end of vitality! With a supportive approach to food, movement and mindset, this can be a powerful and creative life phase,” says Zoe.

 

Lifestyle practices
Prioritise resistance training, bone health and mindfulness to manage stress and improve sleep quality. Pick up a hobby you love (or maybe forgot about), laugh more and spend time with friends and family. Doing things that bring you joy reduces stress and boosts mindfulness, which is essential for hormonal balance. Add these other Zoe-approved practices to your wellness artillery and truly glow from within during menopause!

• Prioritise strength and balance exercises
• Support gut health
• Get early morning sunlight
• Reduce screen time before bed

 

Add your WelleCo 
WelleCo’s Super Elixir™ and The Goddess Elixir can help support you through this stage. For example, both Elixirs support vitality, while The Goddess Elixir specifically supports menopausal symptoms including mood swings, night sweats and hot flushes.  

 

Additional tips

• Everyday items like beauty, hygiene, and household products can contain endocrine disruptors, so opt for organic or ‘planet-safe’ versions where possible.
• Deodorants: Choose natural, aluminium-free options.
• Fragrances and skincare: Be mindful of hormone-disrupting chemicals like parabens and phthalates.
• Fabrics: Aim for 100% natural fibres (cotton, linen, silk) when possible.
• Plastics: Avoid plastic water bottles, Tupperware, and food storage, as they can leach chemicals that disrupt hormones. Instead, use glass or stainless steel.
• Cruciferous vegetables (broccoli, cabbage, kale) contain indole-3-carbinol, which can help the liver metabolise oestrogen efficiently.
• Microwave safety: If reheating food, use glass or ceramic containers rather than plastic to avoid exposure to endocrine-disrupting chemicals.  

 

Sources
"The Role of Dietary Fats in Hormonal Balance During Menopause," Journal of Menopause (2015)
 "Omega-3 Fatty Acids, Inflammation, and Menopause-Related Symptoms," Journal of Clinical Endocrinology & Metabolism (2014)
 "Antioxidant-Rich Foods and Their Role in Managing Menopause Symptoms," Menopause (2012)
 "Dietary Patterns and Their Impact on Menopausal Hormone Fluctuations," Human Reproduction Update (2016)
 "Magnesium and Its Role in Regulating Post-Menopausal Hormones," Magnesium Research (2017)
 "Nutritional Interventions to Alleviate Menopausal Symptoms," Fertility and Sterility (2013)
 "Plant-Based Diets and Their Benefits for Hormonal Balance During Menopause," Journal of Human Nutrition and Dietetics (2014)

Always read the label and follow the directions for use.

 

The information in this article is not intended as medical advice. We recommend consult ing your healthcare professional before making changes to your supplement routine.