As you move into the postmenopausal phase of life, your body adjusts to the long-term effects of hormonal changes, which can impact everything from bone health to metabolism. Whether you’re dealing with weight changes, lower energy levels, or joint discomfort, the right nutrition can help support your health and wellbeing. In this guide, we’ll break down what to eat — and why — so you can feel your best, inside and out, during this new chapter of life.

Life cycle:55+ years old

Key foods:Include antioxidant-rich berries, calcium sources and lean protein to maintain bone density and reduce inflammation. Also, be sure to consume plenty of leafy greens, which are rich in essential vitamins and minerals for postmenopausal health.

Best leafy greens for postmenopause: 

1. Kale and collard greens for calcium and vitamin K for strong bones

2. Spinach for iron and magnesium for muscle and nerve function

3. Swiss chard for magnesium (good for sleep and stress)

4. Broccoli and brussels sprouts to detox excess estrogen

Postmenopause tip:Support adrenal health and mood with B vitamins and adaptogens like ashwagandha, which can help reduce stress and improve energy balance.

General wellness:Regular physical activity, a balanced diet and stress management are essential to mitigate symptoms and support long-term health. Resistance training is particularly beneficial for preserving bone density and muscle mass as estrogen levels decline.

Best WelleCo products:WelleCo’s Super Elixir™, The Goddess Elixir and The Evening Elixir can help support you through this stage:

1. Both The Super Elixir™ and The Goddess Elixir Elixirs support vitality.

2. The Goddess Elixir helps manage symptoms like mood swings, sleeplessness, night sweats and hot flushes that may be remaining.

3. The Evening Elixir helps support rest and relaxation.

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:

"Nutritional Strategies for Managing Postmenopausal Hormonal Imbalances," Journal of Clinical Endocrinology & Metabolism (2016)

"The Role of Omega-3s in Preventing Cardiovascular Disease Postmenopause," Reproductive Biology and Endocrinology (2015)

"Antioxidants and Their Effect on Postmenopausal Health and Hormone Regulation," Journal of Human Nutrition and Dietetics (2017)

"Dietary Fiber and Its Impact on Hormone Levels in Postmenopausal Women," Menopause (2014)

"The Effect of Plant-Based Nutrition on Managing Postmenopausal Symptoms," Nutrients (2019)

"The Influence of Magnesium on Bone Health and Hormone Regulation in Postmenopause," Magnesium Research (2016)

"Dietary Fats and Their Role in Postmenopausal Hormone Regulation," Journal of Nutritional Biochemistry (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.