Here we outline some nutrition and lifestyle ideas to support you during this phase of life.
Loss of calcium from the bones is accelerated during menopause, due to the reduction in the hormone oestrogen. Calcium is a mineral associated with healthy bones and teeth. Aim to eat two to three portions of calcium rich foods daily to support your bones and protect against osteoporosis. Examples include low-fat milk and yoghurt, fortified plant-based milks, cheese, kale and small fish (including the bones).
Vitamin D is also important for bone health. Getting outside in sunlight for 20 minutes daily between the months of April and October will provide you with lots of vitamin D. If you don’t spend very much time outdoors and are rarely exposed to the sun, speak to your GP about a supplement.
Your risk of cardiovascular disease increases as a result of the menopause, again due to lower levels of oestrogen. Support your cardiovascular system by consuming heart-healthy fats from unsalted nuts and seeds, olive oil, avocado and oily fish such as salmon, sardines, mackerel and trout.
The menopause can be an emotional time for some women, as changes in hormones can result in mood changes. Remember to be kind to yourself and get plenty of rest. Doing relaxing activities like walking in nature can be helpful to ease stress. Try to maintain the recommended 150 minutes of physical activity per week by doing something you enjoy such as swimming, cycling or dancing.
Sign up to receive our monthly Healthy Tip emails directly to your inbox
Discover ways to look after you heart
Discover why your calf muscles are known as your "second heart" and how they support heart health by improving circulation and pumping blood back to your heart.
From the Mediterranean diet to DASH and plant-based eating, explore the world's healthiest diets and find out what really matters for improving cardiovascular health.
Explore a time-efficient HIIT workout for heart heath that is suitable for all fitness levels, including beginners.
In this month’s Heart Research UK’s Healthy Tip, Barney Hughes, Healthy Heart Coach, explains the relationship between your mind and your heart, and how taking care of one can, in turn, take care of the other.
Explore our collection of heart healthy recipes
A naturally sweet, creamy mango banana ice lolly.
Light and refreshing, heart-healthy Gurkensalat.
An indulgent breakfast treat or satisfying dessert.
A traditional Bosnian chicken and okra soup.