Hormonal Changes in Menopause: How Nutrition Can Help You Feel Like Yourself Again

Written By Rebecca Boenig

Menopause isn’t a problem to fix—it’s a natural phase of life. But that doesn’t mean it’s easy. For many women, the years leading up to and following menopause come with a wave of unfamiliar symptoms: hot flashes, sleep disturbances, weight gain, mood shifts, fatigue, and more. If you're feeling off and wondering what’s going on, you're not alone—and you’re not imagining it.

Much of it comes down to hormones. During perimenopause (the 4–10 years before menopause), levels of estrogen and progesterone fluctuate significantly. Eventually, estrogen levels decline, leading to the official end of menstruation (menopause). These hormonal changes impact everything from metabolism and brain function to bone density and heart health.

The good news? Nutrition is a powerful tool that can help support your body during this transition.

What Happens to Your Hormones During Menopause?

Estrogen does a lot more than regulate your cycle. It plays a role in:

  • Maintaining bone density

  • Supporting cardiovascular health

  • Modulating mood and brain function

  • Helping regulate insulin sensitivity and fat storage

As estrogen declines, you may notice:

  • More belly fat, even if your habits haven’t changed

  • Trouble sleeping or staying asleep

  • Lower energy and brain fog

  • Changes in cholesterol or blood sugar

  • More frequent mood swings or anxiety

These shifts are real—and they deserve more than “it’s just getting older” as an explanation.

How Nutrition Can Support You

While nutrition can't replace your hormones, it can help your body adapt more gracefully to the changes. Here are a few evidence-based ways to use food as part of your menopause toolkit:

1. Focus on Protein and Muscle Preservation

Muscle mass naturally declines with age, but the drop in estrogen can accelerate it. Protein becomes even more important—aim for a source of protein at every meal (think eggs, Greek yogurt, lentils, tofu, salmon, chicken, etc.). Pair it with strength training when possible to support your metabolism and maintain function and strength.

2. Balance Your Blood Sugar

Fluctuating blood sugar can worsen fatigue, mood swings, and cravings. Building meals around a mix of protein, fiber, and healthy fat helps stabilize blood sugar and energy. For example: instead of a bagel and coffee, try avocado toast on whole grain bread with a boiled egg and a handful of berries.

3. Support Bone Health with Calcium and Vitamin D

Estrogen helps protect your bones. As levels fall, your risk for osteoporosis rises. Include calcium-rich foods like leafy greens, almonds, tahini, tofu, or fortified plant milks. Vitamin D is harder to get from food, so ask your provider to test your levels and discuss whether a supplement is right for you.

4. Incorporate Phytoestrogens

These are naturally occurring plant compounds that have a mild estrogen-like effect. Foods like flaxseeds, soy (edamame, tofu, tempeh), chickpeas, and lentils may help ease symptoms like hot flashes for some women—especially when eaten regularly as part of a balanced diet.

5. Limit Ultra-Processed Foods and Added Sugar

Highly processed foods can contribute to inflammation, blood sugar swings, and disrupted sleep. No need to be perfect—but try to crowd your plate with whole, nourishing foods most of the time.

The Bottom Line

Menopause isn’t about pushing through. It’s a season of transformation—and a chance to recommit to yourself. Nutrition is one of the most accessible ways to feel stronger, clearer, and more balanced in this next chapter.

If you’re ready to get more personalized support, I’d love to help you navigate this time with clarity and confidence. You don’t have to figure it out alone.

Rebecca Boenig