As you transition through menopause, you experience changes that can affect everything from mood and energy to sleep and metabolism. Whether it’s hot flashes, hormonal fluctuations, or shifts in weight, the right nutrition can play a key role in easing symptoms and amplifying overall wellness. In this section, we’ll break down what to eat – and why – so you can feel your best, inside and out, during this transformative phase of life.

Life Cycle:45-55 years old

Key foods:Prioritise calcium-rich foods (organic yogurt or coconut yogurt, tofu, leafy greens, and sardines), phytoestrogens (flaxseed, non-GMO tofu) and anti-inflammatory foods to support bone health and manage menopause symptoms. Magnesium-rich foods and supplements are also helpful, as magnesium helps regulate calcium absorption and can support bone density.

Hormonal support:Focus on hormone-balancing nutrients like vitamin D (aim for 20 minutes of morning sunlight before 9am) and magnesium to support energy, mood and stress regulation.

Menopause tip:If you experience spotting, opt for organic menstrual products like pads or period underwear to minimise exposure to synthetic materials and chemicals.

Best WelleCo products:WelleCo’s Super Elixir™ and The Goddess Elixir can help support you through this stage. For example, both Elixirs support vitality, while our Goddess Elixir specifically supports menopause symptoms including mood swings, night sweats and hot flushes. WelleCo's Goddess Elixir is ideal once you start experiencing symptoms while The PMS Elixir can be taken during perimenopause up until these symptoms begin. The PMS Elixir contains Vitex which supports healthy hormone balance and irregular periods.

General wellness:Prioritise resistance training, bone health and mindfulness to manage stress and improve sleep quality. Pick up a hobby you love (or maybe forgot about), laugh more and spend time with friends and family. Doing things that bring you joy reduces stress and boosts mindfulness, which is essential for hormonal balance.

Additional quick tips:

1. Everyday items like beauty, hygiene, and household products can contain endocrine disruptors, so opt for organic or ‘planet-safe’ versions where possible.

2. Deodorants: Choose natural, aluminium-free options.

3. Fragrances and skincare: Be mindful of hormone-disrupting chemicals like parabens and phthalates.

4. Fabrics: Aim for 100% natural fibres (cotton, linen, silk) when possible.

5. Plastics: Avoid plastic water bottles, Tupperware, and food storage, as they can leach chemicals that disrupt hormones. Instead, use glass or stainless steel.

6. Cruciferous vegetables (broccoli, cabbage, kale) contain indole-3-carbinol, which can help the liver metabolise oestrogen efficiently.

7. Microwave safety: If reheating food, use glass or ceramic containers rather than plastic to avoid exposure to endocrine-disrupting chemicals.

Sources:

"The Role of Dietary Fats in Hormonal Balance During Menopause," Journal of Menopause (2015)

"Omega-3 Fatty Acids, Inflammation, and Menopause-Related Symptoms," Journal of Clinical Endocrinology & Metabolism (2014)

"Antioxidant-Rich Foods and Their Role in Managing Menopause Symptoms," Menopause (2012)

"Dietary Patterns and Their Impact on Menopausal Hormone Fluctuations," Human Reproduction Update (2016)

"Magnesium and Its Role in Regulating Post-Menopausal Hormones," Magnesium Research (2017)

"Nutritional Interventions to Alleviate Menopausal Symptoms," Fertility and Sterility (2013)

"Plant-Based Diets and Their Benefits for Hormonal Balance During Menopause," Journal of Human Nutrition and Dietetics (2014)

The information in this article is not intended as medical advice. We recommend consulting your healthcare professional before making changes to your supplement routine.