As estrogen levels decline, bone density can decrease. To help prevent osteoporosis, incorporate calcium-rich foods such as milk, cheese, yoghurt, leafy greens or plant-based alternatives.

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For a calcium and vitamin D-packed breakfast, try a scrambled egg and spinach wrap with a side of fortified orange juice:

Scramble eggs (which have vitamin D) with a handful of fresh spinach (rich in calcium).

Serve the scramble in a whole wheat tortilla with a sprinkle of cheese (for extra calcium).

2. Eat More Fruits & Veggies
These vibrant foods are loaded with vitamins, minerals, and fibre. They enhance digestion, promote radiant skin, and can lower the risk of heart disease and weight gain.

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An easy way to eat more fruits and veggies is to blend them into smoothies! You can toss in spinach, kale, or even cucumber with fruits like bananas, berries, or apples. It’s quick, and delicious, and you won’t even notice the veggies. Plus, you can mix and match different fruits and greens for variety!

Another hack: add extra veggies to meals you already love. Throw some bell peppers or zucchini into your pasta, add spinach to your scrambled eggs, or pile on the veggies in your sandwich or wrap. Click here for my blog on How to Eat a Rainbow. 

3. Hydrate, Hydrate, Hydrate
Hormonal shifts may lead to dehydration, causing feelings of fatigue. Drink water consistently and include herbal teas or hydrating foods like cucumbers and watermelon.

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A fun way to drink more water is to infuse it with fruits and herbs! Add slices of lemon, cucumber, or berries, and toss in some mint or basil for extra flavour. It makes your water more refreshing and exciting, and you’ll be sipping away without even thinking about it! Plus, keeping a cute water bottle with you at all times makes it easy to stay hydrated throughout the day.

Protein is vital for preserving muscle mass, which may diminish with age. It also aids in satiety and stabilising energy levels. Choose sources like chicken, fish, beans, nuts, and dairy.

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A super-easy protein snack idea is hummus with veggie sticks or whole-grain crackers. Hummus, made from chickpeas, is packed with protein, and dipping crunchy veggies like carrots, cucumbers, or bell peppers makes it fun and nutritious! Plus, it’s portable and satisfying for when you’re on the go.

Not all fats are detrimental! Omega-3 fatty acids, found in fish, flaxseeds, and walnuts, are beneficial for brain health, mood stability, and reducing inflammation. They could even alleviate hot flushes.

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An easy way to get more healthy fats and omega-3s is to add a handful of walnuts or chia seeds to your meals or snacks. You can sprinkle them on your morning oatmeal, mix them into yoghurt, or toss them into salads. They’re packed with omega-3s and healthy fats, and they require almost no extra effort!

Whole grains, fruits, vegetables, and legumes are rich in fibre, promoting smooth digestion and prolonged fullness. Fibre also plays a role in cholesterol and blood sugar management.

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Excess sugar can lead to energy fluctuations, impacting your mood and weight. Opt for natural sugars from fruits and try to limit processed sugars found in candy, soda, and sweets.

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8. Limit Alcohol and Caffeine
Both can instigate hot flashes, disrupt sleep, and influence mood. Consider reducing intake or switching to alternatives like herbal tea.

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9. Watch Your Salt Intake
High salt consumption can result in bloating and elevated blood pressure, which are more prevalent as you age. Favour fresh foods over processed ones and season with herbs instead of salt.

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Instead of salt, try using fresh herbs like coriander, basil, or parsley for flavour. For a zesty kick, rosemary or thyme are excellent choices. You can also use dried herbs like oregano or dill. These herbs add delicious, fresh flavours to your dishes without the extra sodium!

10. Snack Smart
During menopause, it’s tempting to reach for comfort foods, but choose snacks like nuts, seeds, fruits, or yoghurt instead. These options provide essential nutrients and help maintain steady energy levels.

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Here are three healthy snack ideas featuring those ingredients:

Egg: Hard-Boiled Eggs with a Dash of Paprika
Simply boil eggs until they’re hard, peel them, and sprinkle a bit of paprika or your favourite seasoning. They’re a great source of protein and easy to prepare ahead of time.

Walnuts: Walnut and Apple Slices
Pair a sliced apple with a handful of walnuts. The crunchy walnuts add a dose of healthy fats, while the apple provides fibre and natural sweetness.

Avocado: Avocado Toast
Mash half an avocado and spread it on a slice of whole-grain toast. Top with a sprinkle of salt, pepper, and maybe a few cherry tomato halves or a dash of red pepper flakes for extra flavour.