Menopause Hub

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Nutrition Basics

Simple, research-backed guidance.
No diets. No rules. Just what works.

🌸 The MenoFit approach

This isn't a diet plan. It's practical guidance based on what research shows actually helps during the menopause transition. Focus on adding good things, not cutting everything out.

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Protein — Most Important

Muscle, metabolism, fullness

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Muscle mass naturally declines during menopause as oestrogen falls. Adequate protein combined with resistance training like MenoFit is the most effective way to maintain muscle and support your metabolism.

1.6–2g

per kg bodyweight daily

25–35g

per meal target

✅ Good sources

Chicken, turkey, fish, eggs, Greek yoghurt, cottage cheese, legumes, tofu. Aim for a palm-sized portion at each meal.

⚡ Practical tip

If you struggle to hit protein through food alone, a plain whey or plant-based protein shake is a convenient tool — not a shortcut.

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Bone Health

Calcium & Vitamin D

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Bone density drops significantly during menopause. Nutrition and resistance training are the two most powerful non-medical tools available.

700mg

calcium per day

10μg

vitamin D daily

🥛 Calcium sources

Dairy, fortified plant milks, tinned sardines/salmon with bones, dark leafy greens (kale, broccoli), almonds, tofu made with calcium sulphate.

☀️ Vitamin D in the UK

Between October and March, UK sunlight isn't strong enough to produce vitamin D. The NHS recommends a 10μg supplement daily through autumn and winter. Speak to your GP if concerned about levels.

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Weight & Metabolism

Why it changes and what helps

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🌸 It's not your fault

Weight gain around the middle during menopause is driven by hormonal changes, not willpower. Oestrogen shifts fat storage from hips and thighs to the abdomen. Understanding this matters because the approach needs to change too.

✅ What actually helps

Resistance training to maintain muscle and metabolic rate. Adequate protein. Balanced meals with protein, fat and fibre rather than high-carb spikes. Consistent sleep. Stress management.

⚠️ What doesn't help

Very low calorie dieting — this accelerates muscle loss and slows metabolism. Cutting entire food groups. Relying on cardio alone without resistance training.

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Hydration

Often overlooked, always important

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Hot flushes cause fluid loss. Dehydration worsens fatigue, brain fog and joint stiffness — symptoms already heightened during menopause.

1.5–2L

water per day

+500ml

on exercise days

💧 Simple habit

Start every morning with a large glass of water before anything else. Pale yellow urine means well hydrated. Dark yellow means drink more.

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Lifestyle & Symptoms

Understanding what's happening and practical ways to manage it.

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Sleep

Why it's disrupted and how to help it

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🌸 Why sleep suffers

Night sweats, anxiety and hormonal changes disrupt sleep during menopause. Poor sleep increases cortisol, promotes fat storage, reduces muscle recovery and worsens other symptoms. Sleep is not a luxury.

✅ What helps

Keep bedroom cool (16–18°C ideal). Consistent sleep and wake times — even weekends. Reduce screens 60 minutes before bed. Avoid caffeine after 2pm. Light evening movement is better than intense late-night exercise. If night sweats are severe, speak to your GP about HRT.

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Stress & Cortisol

The hidden driver of symptoms

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Chronic stress raises cortisol, which worsens menopause symptoms, promotes abdominal fat storage, disrupts sleep and increases hot flush frequency.

⚡ The exercise connection

Resistance training like MenoFit reduces cortisol over time. The short-term stress of a workout is followed by a recovery drop that brings cortisol lower than before — one reason why regular training is so effective for symptom management.

✅ Simple strategies

Daily walks outdoors. Slow breathing (4 seconds in, 6 out) activates your parasympathetic nervous system. Protect time for things you enjoy. Social connection — which is exactly what the MenoFit group provides.

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Common Symptoms

What's normal, what helps, when to act

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🔥 Hot flushes & night sweats

Experienced by around 75% of women. Exercise reduces frequency and severity over time. Managing triggers (caffeine, alcohol, spicy food) helps day to day. HRT is the most effective medical treatment.

🧠 Brain fog

Very common and often distressing. Regular exercise, sleep, hydration and stable blood sugar all help. Usually improves post-menopause. You are not losing your mind — this is hormonal and temporary.

💙 Mood changes

Anxiety, low mood and irritability are hormonally driven. Exercise is clinically shown to improve mood. Social exercise like MenoFit has an additional benefit over exercising alone.

⚠️ When to see your GP

If symptoms are significantly affecting your quality of life, work or relationships — please speak to your GP. HRT is safe for most women and highly effective. You don't have to just manage through.