The impact of diet on the menopause
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Registered nutritionist, Sarah Carolides, recently joined the Virgin Active Head of Nutrition, Matt Gardner to discuss the menopause on an Instagram live. What a great conversation!
They covered the three phases of the menopause and how best to support your body nutritionally. Our listeners asked several questions and Sarah and Matt have given us their expert answers below, and keep scrolling if you want to watch the full conversation.
You can see supporting resources on this topic here and, remember, nutrition is crucial to fueling our bodies in the right way, no matter our gender, life stage or life event we are experiencing.
At Virgin Active, each of our Health Clubs offers 1-2-1 Nutrition Coaching. Speak to us in Club or reach out to us here to book a free nutrition taster session.
What tests or questions should I ask my doctor to confirm menopause has started?
The key question is how your symptoms are lining up: hot flushes, irregular periods, mood swings, sleep disruptions, and so on. Blood tests for hormone levels (like FSH and estrogen) can be helpful but, since hormone levels fluctuate wildly during perimenopause, they can be unreliable. A good chat with your GP about symptoms and how they’re affecting your life might be just as insightful. This should help them make the right call on whether a test is needed or if it's best to focus on symptom management.
Can insulin introduction delay the menopause without inducing diabetes?
No, Menopause is primarily about declining estrogen, not insulin levels. If you're thinking of insulin in terms of managing blood sugar, it’s more about keeping insulin resistance in check during this stage, which can help with weight and overall health. But no, insulin doesn’t delay menopause.
Are sugar cravings during pre-menopause normal?
Ah, sugar cravings—one of the joys of hormonal turbulence! When estrogen dips, it can mess with insulin sensitivity, leading to those strong cravings for a sweet fix. Managing stress and keeping blood sugar stable with balanced meals (including protein, healthy fats, and fiber) can help keep those cravings in check.
When should I get medical help? Like HRT?
If menopausal symptoms are interfering with your daily life—whether it’s sleep, mood, or energy—then it’s time to chat with your GP. HRT is one option, but there are also non-hormonal treatments, supplements, and lifestyle tweaks to explore. The earlier you get support, the better you’ll be able to manage the transition.
Is HRT safe?
Hormone Replacement Therapy (HRT) can be safe and effective for many women, but it does depend on your health history. For example, if you've got a family history of breast cancer or certain heart conditions, it might not be the best route. It’s all about weighing the benefits and risks with your GP. The newer forms of HRT tend to have lower doses and can be tailored better to individual needs.
Do I need to increase my protein intake during menopause?
Yes, you might want to up your protein a bit. Menopause can lead to muscle loss and a slower metabolism, so protein helps maintain muscle mass and supports weight management. Lean sources like chicken, fish, eggs, beans, lentils, tofu, and tempeh are fab!
What do you think about intermittent fasting during menopause?
Intermittent fasting (IF) can work for some women, but it’s not a one-size-fits-all. Some find it helps with weight control and energy levels, but others feel sluggish or notice a dip in mood. It’s all about listening to your body. If you’re trying IF, ease into it and see how your hormones and energy respond.
Should I avoid or change my alcohol intake during menopause?
Yes, it’s probably wise to rethink the vino. Alcohol can worsen menopausal symptoms like hot flushes, disrupt sleep, and affect mood. Not saying you must give it up entirely, but cutting back could help you feel more balanced as your body processes alcohol differently as hormone levels shift.
What’s the biggest lever for losing the ‘menopause tummy’?
Strength training is your best mate! As muscle mass declines during menopause, metabolism slows, and fat tends to gather around the middle. Regular resistance training (think weight and bodyweight exercises) helps build muscle and maintain muscle. Also, focusing on a balanced diet—lots of veggies, lean proteins, healthy fats—and watching refined carbs will make a difference.
How can I boost my collagen during and after menopause?
There’s a lot of buzz around collagen but boosting it during and after menopause is important because declining estrogen levels can lead to a decrease in collagen production which affects skin elasticity, joint health, and overall tissue integrity.
Different nutrients are important for different reasons but below are examples of what to include in your diet and what they do for your body.
Vitamin C – collagen production (citrus fruits, bell peppers, broccoli, kiwi)
Protein – body tissue production and repair (legumes, quinoa, tofu, seeds, Chicken, fish, eggs)
Antioxidants – collagen protection (berries, green tea, dark leafy greens)
Zinc and Copper – skin repair (pumpkin seeds, lentils, nuts, shellfish, red meat)
Omega-3 fatty acids – inflammation reduction (flaxseeds, chia seeds, walnuts, salmon, sardines)
If you have any questions relating to your nutrition, reach out to our expert nutrition coaches in Club. Join the club where our nutrition coaches will feed your soul.
