PROFESSIONAL ARTICLE

By: Iara Rodrigues | Nutritionist 1344N

Which foods are allies for women's health when entering perimenopause/menopause (and the role of each one)

Menopause does not happen overnight. Perimenopause can begin several years earlier and bring changes in sleep, body composition, fat distribution, muscle mass, bone health, and cardiometabolic risk.

Nutrition does not prevent this natural transition nor does it replace a medical evaluation when necessary. However, it can be a very important tool to protect health during this new phase.

 

Protein: protecting muscle and strength

As we age, preserving muscle mass becomes increasingly important. During menopause, this concern gains even more relevance.

Eggs, fish, lean meats, yogurt, cottage cheese, legumes, tofu, and other protein sources should be spread throughout the day, rather than concentrating almost all protein into a single meal.

Protein, combined with strength training, is one of the greatest allies in preserving muscle mass.

 

Calcium and vitamin D: looking after bones

The reduction in estrogen accelerates bone mass loss. Therefore, calcium and vitamin D take on particular importance.

Kefir and goat cheese are good sources of calcium, as are fortified plant-based drinks, certain vegetables, calcium-set tofu, and certain fish consumed with bones, such as sardines.

Vitamin D deserves individualized attention, as there are few significant food sources and it may be necessary to assess blood levels and the potential need for supplementation.

 

Omega-3: a cardiovascular ally

Oily fish such as sardines, mackerel, and salmon provide omega-3 and can be part of a diet focused on cardiovascular protection, especially important in a phase where cardiometabolic risk tends to increase.

 

Fiber: gut, blood sugar, and cholesterol

Vegetables, fruit, legumes, oats, whole grains, seeds, and nuts provide fiber, which contributes to bowel function, satiety, and the control of cholesterol and blood glucose.

Yet another reason for plant-based foods to occupy a generous portion of the plate.

 

Soy: does it deserve the spotlight?

Yes, but without turning it into a miracle food.

Soy and its derivatives, such as tofu, tempeh, or edamame, contain isoflavones, plant compounds with estrogenic activity much weaker than human estrogens. Evidence suggests that their consumption may help some women, specifically in the modest reduction of hot flashes.

It can, therefore, be part of a balanced diet, simultaneously offering plant protein and other nutrients.

 

What about flaxseeds?

They are interesting due to their fiber, unsaturated fats, and lignans. They can be added, for example, to yogurt, oatmeal, or salads, preferably ground to facilitate the absorption of their nutrients.

Once again, they are not a treatment for menopause; they are simply a nutritionally interesting food.

 

The dietary pattern is more important than a single food

During perimenopause and menopause, it is tempting to look for "the food" or "the supplement" that resolves symptoms or prevents weight gain. But a woman's health in this phase is built in a much more comprehensive way.

A Mediterranean diet pattern, rich in vegetables, fruit, legumes, whole grains, olive oil, nuts, and fish, with adequate protein and few ultra-processed foods, is an excellent foundation.

And it should go hand in hand with exercise—especially strength training—adequate sleep, stress management, and individualized professional monitoring.

 

Menopause does not ask that women eat less. It asks that we look even more closely at what her body needs to remain strong, healthy, and functional for many years.