THE post-menopause is defined as the period after you’ve experienced the menopause – or more specifically, after you’ve had 12 consecutive months without a menstrual period. It marks the end of your reproductive years. While many symptoms associated with the menopause may ease off during this time, some women still experience symptoms for several years. This means that nutrition advice given about hot flushes and other menopausal symptoms still apply. The post-menopause is also a good time to focus on your long-term health, including heart, bone and brain health and weight control. It isn’t recommended that you cut out certain foods during the post-menopause stage of life or take any extra vitamins or minerals (other than vitamin D), unless advised to by a healthcare professional.

This article was included in issue 106 (Autumn 2025) of The Menopause Exchange newsletter.

Bone health

At this time of life, your risk of osteoporosis increases, so it’s crucial to get enough calcium and vitamin D. Aim for three to four servings of calcium-rich foods daily, such as a matchbox-size piece of cheese, a small tub of yogurt, 200 ml of milk or a small tin of sardines or salmon (with the bones). If you’re avoiding milk or fish, explore fortified plant-based alternatives.

The NHS recommends that all adults take a 10-mcg vitamin D supplement daily; this is especially important at the menopause for bone health. While sun exposure can help your body produce vitamin D, this isn’t always sufficient in the UK.

Anti-inflammatory foods

During and after the menopause, your body’s inflammatory markers (substances released into your bloodstream as a result of an inflammatory response) can rise. This can lead to damage to certain organs and an increased risk of age-related diseases, including problems with cognition. To reduce inflammation, you need to focus on eating specific foods. The plant-rich Mediterranean diet ticks all the boxes for an anti-inflammatory diet.

Heart health

The type of fat you eat is important for your heart. Unsaturated fats, such as those in olive oil, nuts and seeds, can help to lower LDL cholesterol (the bad one!) and reduce your risk of heart disease. Saturated fats should be avoided or limited, as these can raise cholesterol and increase the risk of heart disease. Saturated fats are found in red meat, high-fat dairy products and trans fats in processed foods.

Brain health

As you get older, your brain may experience some changes that affect your memory, making it slightly more difficult to recall information or find the right words. This is normal, but it’s believed that the right dietary choices can help to boost cognitive function after the menopause. Try to focus on foods such as oily fish, which are rich in omega-3 fatty acids, and antioxidant-rich fruit and veg (these tend to be the most colourful ones). Additionally, eating the Mediterranean diet, with its emphasis on fruits, vegetables, olive oil and fish, has been linked to a reduced risk of cognitive decline and dementia.

Watch your weight

Maintaining a healthy weight can help to reduce your risk of various health problems associated with the menopause, including heart disease, stroke and type 2 diabetes. Be mindful of portion sizes and avoid overeating, especially high-fat or processed foods. Reduce your intake of sugary drinks, cakes and biscuits too – these don’t bring many nutrients to the table, but can provide excess calories. Similarly try to limit refined grains, such as white bread and pasta. These don’t fill you up as much as wholegrain versions due to their lack of fibre, and can contribute to weight gain.

Prioritise protein

Protein is essential for maintaining muscle mass and bone strength, which can decline during and after the menopause. Aim to eat good-quality protein at each meal but limit red and processed meats, as these can raise your cancer risk. Soya products such as tofu and edamame are a tasty high-fibre plant-based source of protein which, due to their plant oestrogen content, may help to ease some menopausal symptoms.

Keep your gut healthy

Trillions of microorganisms live in your gut (your microbiome). They maintain your health in several ways, including boosting your immune system and preventing constipation and other diseases of the gut. During and after the menopause, it’s harder to keep up the numbers and varieties of your microbiome. We know that these microorganisms thrive on fibre (it’s their food), so to maintain gut health, keep up your fibre intake by having plenty of fruit and veg and wholegrain cereals.

Limit alcohol and caffeine

Excessive alcohol and caffeine can worsen hot flushes and affect sleep quality. You may think that alcohol helps you drop off, but you’ll wake up as the alcohol wears off and not be able to go back to sleep. But remember to drink plenty of non-alcoholic, non-caffeine fluids to help with overall wellbeing and avoid constipation.

Stay active

Regular physical activity can help to maintain bone density and improve your overall health. Try to do some exercise that raises your pulse a little higher for about 30 minutes, five times a week. Weightlifting/resistance exercise can help to slow down muscle loss and should be done about three times a week. In addition, suppleness exercise, such as yoga, can help you relax and maintain pain-free joint movements You may find it helpful to get some professional advice before you embark on an exercise programme, especially if you haven’t done any for a while.

About the author
After working as a dietitian for over 30 years, Gaynor Bussell now works as a nutritionist and writer, specialising in women’s health and weight issues.

Created Autumn 2025
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