Perimenopause and menopause aren't just biological transitions — they can be very difficult times for women who experience challenging symptoms.

Perimenopause is the time before menopause when your hormones start to change and estrogen declines. This can last several years. Menopause is the permanent cessation of menstruation, and is often ‘diagnosed’ retrospectively, when you haven't had a period for 12 months in a row. This marks the end of your reproductive years, and the beginning of a new phase filled with wisdom, freedom and opportunity for renewed self-care.

Along with the natural shift in hormones comes a shift in your physiology. After menopause, the risk for osteoporosis and cardiovascular diseases increase, and many women experience weight changes, brain fog and mood swings as well. The good news is, nutrition can be an effective tool for managing some of these symptoms as well as common health issues that arise for women post-menopause.

“Instead of feeling helpless about changes that happen during menopause, you can take charge by choosing more foods that work with your body's new needs.” - Trista Chan, Registered Dietitian at TELUS Health Care Centres

Supporting key aspects of your health with smart nutrition choices

Strong bones

Your bones need extra nutritional support now because declining estrogen affects how your body builds and maintains bone tissue. Focus on:

• Calcium from dairy, leafy greens, canned salmon/sardines with bones and fortified foods like milk alternatives or tofu.
• Vitamin D from sunlight, fish,fortified milks, egg yolks and supplements**
• Magnesium from dark leafy greens, pumpkin seeds and whole grains
• Vitamin K2 from natto, sauerkraut and kefir

Healthy heart

This is the perfect time to give your heart some extra attention. As estrogen levels decline, so do its heart-protective benefits and supporting this organ becomes even more important. Making smart nutrition choices is a key part of your overall care plan. Focus on:

• Fibre from oats, beans, whole grains, starchy vegetables and fruits
• Limiting saturated fats from red meat, butter, high fat dairy and ultra-processed foods
• Omega-3 fats from fish (salmon, trout, mackerel), walnuts and flaxseeds

Strong muscles

Hormonal changes can lead to muscle loss, which slows metabolism and can impact your strength and ability to perform physical tasks as you age. Focus on:

• Protein at every meal. For example lean meats, fish, beans, Greek yogurt and tofu
• Supplements like protein powders, collagen and creatine can have a place in meeting protein targets and maintaining muscle mass, but there are some considerations and drawbacks to each. It is best to speak with your registered dietitian or healthcare practitioner directly for personalized advice.
• Strength training is essential for maintaining muscle mass. Our experienced kinesiologists can design a personalized plan that meets you exactly where you are and helps you build strength safely and effectively. Contact us to book your fitness consultation today.

Sharp mind

Support your brain because hormonal fluctuations can affect memory and concentration. Focus on:

• Antioxidants from berries, leafy greens and colorful vegetables for cognitive function while also helping to prevent chronic diseases like cancer by managing levels of harmful molecules in your body
• Healthy fats from nuts, seeds and fish for brain function
• B-vitamins from whole grains, dairy and poultry for mental clarity and energy

Ready to take action?

Here's how one breakfast can support your health during this transition: Blueberry Protein Oatmeal.

Why it works:

• Oats provide heart-healthy fibre
• Protein powder supports muscle strength***
• Blueberries fight inflammation and protect your brain
• Milk or yogurt gives you calcium for strong bones

This shows how simple it can be to eat in a way that supports your body through this change. You don't need complicated meal plans — just smart, nourishing choices that make you feel your best.

Your next step: Get personal support

Every woman's experience with perimenopause and menopause is unique. What works for your friend might not be exactly what your body needs.

A registered dietitian can help you:

• Create a personalized nutrition plan for your specific symptoms
• Help you navigate food choices that fit your lifestyle
• Support you in making sustainable changes that actually work
• Answer your questions and adjust your plan as your body changes

*The information in this guide is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or qualified healthcare practitioner regarding a medical condition or before making significant changes to your diet or exercise routine.
**It is recommended to speak to a registered dietitian about supplements.
***It is recommended to review protein powder options with your registered dietitian