Balanced nutrition is key to weight control in menopause

By Ahmet Taş | Wise News Press

ISTANBUL, Turkey — Lower estrogen levels during menopause may affect metabolism, appetite, sleep and abdominal fat, making weight control more difficult for many women.

Menopause is a natural stage in a woman’s life, but it is also a period of significant hormonal change. The decline in estrogen levels is associated with slower metabolism, changes in sleep patterns, increased appetite, visceral fat accumulation and a greater tendency toward insulin resistance.

Gamze Akbaş İşbilir, Nutrition and Diet Specialist at Batıgöz Health Group Balçova Surgical Medical Center, says strict and rapid weight-loss diets are not the right approach during menopause. Instead, she emphasizes sustainable and balanced nutrition.

The goal should not only be weight loss

Many women report increased abdominal fat and difficulty losing weight during menopause. Experts say this cannot always be explained by eating more. Hormonal changes, reduced muscle mass, sleep problems and lower physical activity can all make weight management more complex.

İşbilir says the goal during this period should not be limited to lowering the number on the scale. The main aim should be to preserve muscle mass and support metabolism.

Very low-calorie diets may seem to produce quick results in the short term, but they can lead to muscle loss. Reduced muscle mass may further slow metabolism and make weight control harder in the long run.

“This period should not be about losing weight only; the goal should be to support metabolism while preserving muscle mass. Very low-calorie diets are not sustainable and may also negatively affect energy levels,” İşbilir said.

Protein helps protect muscle mass

Muscle mass naturally declines with age. During menopause, this decline may become more noticeable due to hormonal changes. For that reason, adequate protein intake becomes more important.

Eggs, yogurt, kefir, dairy products, fish, chicken, legumes and moderate portions of nuts and seeds can be included in daily meals as protein sources.

Protein-rich meals not only support muscle mass, but may also help people feel full for longer. This can be useful in managing appetite and snacking, which may increase during menopause.

Experts say including an appropriate amount of protein in each meal may also help support blood sugar balance and reduce sudden hunger.

Calcium and vitamin D matter for bone health

The drop in estrogen levels during menopause can directly affect bone density. For this reason, protecting bone health should be an important part of any nutrition plan during this period.

Foods rich in calcium become more important. Dairy products, dark green leafy vegetables, almonds and sesame can help support calcium intake.

However, vitamin D levels must also be adequate for calcium to be used effectively by the body. Monitoring vitamin D under medical supervision is therefore valuable for bone health during menopause.

Regular physical activity is also important for maintaining bone density. Walking, resistance exercises and movement plans suitable for a person’s health status can support both bone and muscle health.

Refined carbohydrates may increase fat storage

Blood sugar fluctuations may become more noticeable during menopause. This can increase sugar cravings, frequent hunger and fatigue after meals.

İşbilir says refined carbohydrate intake should be limited. White bread, packaged snacks, sugary drinks and highly processed foods may increase hunger and make weight control harder.

Instead, whole grains, vegetables and high-fiber foods should be preferred. Fiber slows digestion and may help keep blood sugar more stable.

This approach is also important for managing the tendency toward insulin resistance, which can become more common during menopause. Still, experts stress that each person’s metabolic condition is different and nutrition plans should be adjusted to individual needs.

Fiber and phytoestrogens may provide support

A slower digestive system, bloating and constipation may be more common during menopause. For that reason, fiber intake is important for both digestive health and weight control.

Vegetables, fruits, whole grains, legumes and oats can support bowel movement. Fiber-rich eating may also help people feel full for longer and reduce unnecessary snacking.

Foods containing phytoestrogens, such as flaxseed, soybeans and whole grains, may also have a supportive role. Phytoestrogens are plant-based compounds with estrogen-like effects and may help ease some menopause-related symptoms.

However, these foods should be consumed in a balanced and moderate way. People with chronic diseases or those using regular medication should consult a health professional before making major dietary changes.

Healthy fats should not be removed completely

Many people trying to control weight during menopause attempt to eliminate fat from their diet. Experts say the priority should not be cutting all fat, but choosing the right sources.

Olive oil, avocado, walnuts, almonds, hazelnuts and omega-3-rich fish can be part of a balanced diet. Omega-3 fatty acids may support heart health and may also help with hot flashes.

Cardiovascular health becomes increasingly important during menopause. Limiting saturated and trans fats while including healthy fats in measured amounts is therefore recommended.

Water, magnesium and sleep quality are important

Hot flashes and increased sweating may raise fluid needs during menopause. Regular water intake should therefore be part of the daily routine.

Foods rich in magnesium may also provide support. Pumpkin seeds, spinach and dark chocolate may help reduce the feeling of edema and support sleep quality.

Sleep problems can also affect appetite control. Poor sleep may be linked to more snacking and stronger cravings for sweets during the day. For that reason, weight control during menopause is not only about what a person eats; sleep patterns and daily routine also matter.

Regular movement supports quality of life

Nutrition alone is not enough during menopause. Regular physical activity is important for preserving muscle mass and supporting metabolic balance.

Walking, Pilates, swimming or exercises appropriate for a person’s health condition may be preferred. An active lifestyle can contribute not only to weight control, but also to mood, sleep quality and overall well-being.

İşbilir says menopause is experienced differently by every woman and that individualized assessment is healthier than using one-size-fits-all diet lists from the internet.

Experts say sustainable success during menopause depends on a combination of balanced nutrition, adequate protein, fiber-rich foods, healthy fats, regular water intake, physical activity, sleep regulation and professional support based on personal health history.

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