As women, it can sometimes feel like our hormones rule our lives! From PMS, cramps and other menstrual issues, to the onset of menopausal symptoms like sleep loss and hot flashes – it’s an unpredictable road. But simply paying attention to your nutrition and other lifestyle choices could actually help you feel great and live your best life every step of the way!

From the fluctuating hormones of our reproductive years, to their decline when we head into menopause, hormones affect our bodies in countless ways – and not just the obvious ones. But did you know that while it’s important to eat a varied and balanced diet every day, there are certain nutrients and other lifestyle factors, which could support your wellbeing as you transition through your feminine life?

Dry skin? Hair fall? Brittle nails? Challenges like these can crop up at any time during life, and for many reasons, but may also be triggered by hormonal fluctuations. There are many nutrients that support the health of skin, hair and nails, including vitamin C, selenium, zinc and iron, as well as amino acids like Lysine and Cysteine, which play a vital role in the production of the proteins needed for healthy skin, hair and nails.

Gut health is vital for wellbeing at every age – the gut microbiome is linked with many aspects of health including immunity, metabolism, skin health, and even mood – and the research is still in its early days! One fact we do know is that the loss of estrogen in menopause alters the female microbiome and is linked with a greater risk for cardiovascular disease. Core to building and maintaining a healthy gut is eating plenty of dietary fibre, including prebiotic fibre, which promotes the growth of good bacteria in the microbiome – but most people don’t consume enough. To make sure you’re getting enough, try to include a diverse range of whole grains, legumes, fruits and vegetables in your diet. Common sources of prebiotic fibre include onion, garlic and banana. Other things you can do to support a healthy gut include minimising stress, engaging in physical activity and building good sleeping habits.

Hot flashes, poor sleep, weight gain, poor memory, mood swings, irritability and increased feelings of stress or anxiety are all commonly experienced menopausal symptoms. For some, the symptoms are mild and non-disruptive, while for others these changes can have a big impact on daily life. Many women choose to use Hormone Replacement Therapy to reduce symptoms, but other ways you may be able to reduce the symptoms of menopause include cutting back on sugar and fat, and by losing weight if you’re overweight – as these have been shown to make symptoms worse.

When peri-menopause kicks in, it is very common for body composition to change as the hormonal balance shifts. Your body shape might change, with a decrease in muscle and an increase in fat. Tackle this kind of weight gain through healthy eating and physical activity. Try to consume 20-30g of protein at every meal and prioritise protein-rich snacks too – getting enough protein is important to build and maintain muscle. Dietary fibre is also important, as it not only promotes good digestion, but it helps to keep you feeling full between meals to avoid unhealthy snacking.

Did you know that your muscles are also important to focus on as you head towards menopause? Not only will strong muscles help to keep you active and able to do all the things you love as you get older, but muscle is actually linked with living longer. To help maintain muscle mass and strength, incorporate whole-body resistance training into your physical activity 2-3 times a week, and make sure to consume plenty of protein.

12 consecutive months without a period? Welcome to menopause! As well as possible menopausal symptoms, the end of the reproductive years may bring with it many conflicting emotions. But this isn’t the end – it’s just the beginning of a new, rich chapter of life. You have many years ahead so live them well! Prioritise healthy eating, physical activity, stress management, quality sleep and a good social life and make menopause not just a new chapter, but the best chapter of all.

De Souza, et al. 2000. doi: 10.1089/152460900318623.
Bermingham, et al. 2022. doi: 10.1016/j.ebiom.2022.104303.
Kroenke, et al. 2012. doi: 10.1097/gme.0b013e31824f606e.
Ruiz, et al. 2008. doi: 10.1136/bmj.a439
Scarpellini, et al. 2021. doi: 10.3390/ijerph19010037.
Siminiuc & Ţurcanu. 2023. doi: 10.3389/fnut.2023.1079417.
Stephen, et al. 2017. doi: 10.1017/S095442241700004X.
Yelland, et al. 2023. doi: 10.1111/nbu.12607.