As you move into the postmenopausal phase of life, your body is adjusting to the recent effects of menopause, which can impact everything from bone health to metabolism. Whether you’re dealing with weight changes, lower energy levels, or joint discomfort, the right nutrition can help support your health and wellbeing. 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:55+ years old

 

Meals and snacks

 

During postmenopause, include antioxidant-rich berries, calcium sources and lean protein to maintain bone density and reduce inflammation. Also, be sure to consume plenty of leafy greens, which are rich in essential vitamins and minerals for postmenopausal health. Here is a list of Zoe’s favourites for this phase.

Breakfast

“I’d recommend overnight oats with chia, berries, almond milk and WelleCo Nourishing Protein for muscle maintenance and repair.”

Lunch

“Grilled sardines with rocket, fennel, and olive oil dressing is wonderfully high in calcium, omega-3 and vitamin D.”

Dinner

“Go for a chicken stew with turmeric, root veg and dark leafy greens for joint health, anti-inflammatory support and iron. Perfect for these cold, winter nights.”

Sides

Add these greens to your meals for a dose of extra vitamins and minerals (also don’t forget your daily super greens each morning!)

• Kale and collard greens for calcium and vitamin K for strong bones
• Spinach for iron and magnesium for muscle and nerve function
• Swiss chard for magnesium (good for sleep and stress)
• Broccoli and brussels sprouts to detox excess estrogen

Snacks

Coconut yoghurt with hemp seeds, protein balls, boiled eggs and roasted chickpeas! Add these key foods to your next shopping list and reap the nutritional rewards.”

 

Read more in Zoe's book, Eat Your Way to Healthy Hormones
Including 100+ delicious, nourishing recipes for the whole family, Eat Your Way to Healthy Hormones is a roadmap for understanding the impact of your hormones and will empower you to achieve total hormone freedom – for life.

 

WelleCommunity question

“Hi Zoe, What kind of foods/drinks/habits should I consider reducing 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, alcohol, and processed oils. Oh and caffeine late in the day!”

 

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

• B12
• Calcium
• Protein
• CoQ10
• Omega-3

 

Tools
Support adrenal health and mood with B vitamins and adaptogens like ashwagandha, which can help reduce stress and improve energy balance. Here are some other  supportive ‘nice-to-haves’ according to Zoe. 

• Collagen for joints and skin
• Magnesium for bones and sleep
• Omega-3 for brain and hear

 

Postmenopause myths
“That hormone health in postmenopause no longer matters. This is untrue. Hormonal support remains essential for cardiovascular, bone, skin and mental health, long after periods stop,” says Zoe.

 

Lifestyle practices
Regular physical activity, a balanced diet and stress management are essential to mitigate symptoms and support long-term health. Resistance training is particularly beneficial for preserving bone density and muscle mass as estrogen levels decline. Add these other Zoe-approved practices to your wellness artillery and truly glow from within during postmenopause!

• Strength training
• Protein with every meal
• Cognitive stimulation (reading, puzzles, language learning)
• Connection with community and purpose

 

Add your WelleCo 
WelleCo’s Super Elixir™, Goddess Elixir and The Evening Elixir can help support and nurture you through this stage and beyond. 

• Both The Super Elixir™ and The Goddess Elixir Elixirs support vitality.
• The Goddess Elixir helps reduce menopause symptoms like mood swings, sleeplessness*, night sweats and hot flushes that may be remaining.
• The Evening Elixir helps support rest and relaxation.

  

Additional quick 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:

"Nutritional Strategies for Managing Postmenopausal Hormonal Imbalances," Journal of Clinical Endocrinology & Metabolism (2016)

"The Role of Omega-3s in Preventing Cardiovascular Disease Postmenopause," Reproductive Biology and Endocrinology (2015)

"Antioxidants and Their Effect on Postmenopausal Health and Hormone Regulation," Journal of Human Nutrition and Dietetics (2017)

"Dietary Fiber and Its Impact on Hormone Levels in Postmenopausal Women," Menopause (2014)

"The Effect of Plant-Based Nutrition on Managing Postmenopausal Symptoms," Nutrients (2019)

"The Influence of Magnesium on Bone Health and Hormone Regulation in Postmenopause," Magnesium Research (2016)

"Dietary Fats and Their Role in Postmenopausal Hormone Regulation," Journal of Nutritional Biochemistry (2014)

Always read the label and follow the directions for use. 
*Based on traditional Western Herbal medicine. 

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