Did you know that menopause is a time to rethink your habits and lifestyle? If you are aiming for a healthy lifestyle, the first step is to focus on eating food to give you energy. Discover how to have a balanced diet and boost your overall well-being! 

Why consume food to give you energy in your 40s and beyond? 

Oestrogen levels decrease during menopause. For this reason, you will notice changes in your metabolism, mood and energy levels (1). However, with good nutrition, you can prevent or alleviate some symptoms.  

At this stage, it is also necessary to renew many aspects of your life. For example, you can have a change of career at 40, learn new hobbies, and, most importantly, improve your diet! 

Food to give you energy during menopause 

Did you know that healthy eating prevents diseases and improves your health? Incorporate the following food to give you energy into your diet and take advantage of its benefits (1,2,3): 

• Whole grains: they are rich in nutrients, fibre and B vitamins. Try brown rice, rye, barley, quinoa, and oats! 

• Fruits and vegetables: they are full of vitamins and minerals, fibre, and antioxidants. Dark berries, for instance, helps to control blood pressure. Spinach is rich in magnesium and helps to reduce stress, anxiety, and insomnia. These foods are also a great source of vitamins for the skin. 

• Quality proteins: eggs, fish, legumes, and dairy products help maintain muscle mass after 40. If your doctor authorises it, you can also consume protein powder supplements. 

• Lean meats: chicken, turkey, and fish are good sources of low-fat protein. They also help you feel full and prevent overeating. 

Ideas for consuming these foods 

You still do not know how to balance your diet with the food to give you energy we have listed? Here are some easy, nutritious, and delicious meal alternatives with these ingredients and what they contribute (4,5): 

• Quinoa and salmon. 

• Chia seed pudding. 

• Yoghurt. 

More tips for making the most of food  

Menopause brings hormonal changes that lead to loss of appetite and trouble sleeping. Eating foods that boost your energy can help manage these symptoms. Here are a few additional recommendations (1,2,4,6,7,8):  

• Increase your iron intake. For example, eat more lean red meat, fish, eggs, and green vegetables. Around 8 milligrams per day is recommended. 

• Consume complex carbohydrates from whole grains, peas, beans, and lentils. 

• Incorporate high-fibre foods to help regulate your blood sugar levels. 

• Get enough calcium. Aim for 1200 milligrams per day. 

• Exercise regularly to maintain a healthy weight.  

• Stay hydrated. Drink a minimum of 8 glasses of water a day. 

• Avoid caffeine, alcohol, and spicy foods.  

Although it may seem like a lot of advice, the key is to customise your diet to your liking. Try different options, such as the Mediterranean or the flexitarian diets, and stick with the one that fits your lifestyle. 

Now you know some ideas of food to give you energy. Just start slowly and try to be conscious of what you eat and its impact on your physical and emotional well-being. 

Bibliographic references 

1. Groves M. Menopause diet: how what you eat affects your symptoms [Internet]. Healthline; 2023. [cited 2024 Aug 06]. Available from: https://www.healthline.com/nutrition/menopause-diet#foods-to-eat
2. Office on Women’s Health. Healthy eating and women [Internet]. 2021. [cited 2024 Aug 06]. Available from: https://www.womenshealth.gov/healthy-eating/healthy-eating-and-women
3. Upham B. 7 healthy foods women should eat during menopause [Internet]. Everyday Health; 2023. [cited 2024 Aug 06]. Available from: https://www.everydayhealth.com/menopause/healthy-foods-to-eat-during-menopause/
4. NHS UK. Menopause: things you can do [Internet]. UK; 2022. [cited 2024 Aug 06]. Available from: https://www.nhs.uk/conditions/menopause/things-you-can-do/
5. Garone S. Your menopause meal plan for symptom support [Internet]. Healthline; 2023. [cited 2024 Aug 06]. Available from: https://www.healthline.com/health/your-menopause-meal-plan-for-symptom-support
6. British Nutrition Foundation. Nutrition and menopause [Internet]. UK; 2022. [cited 2024 Aug 06]. Available from: https://www.nutrition.org.uk/nutrition-for/women/menopause/
7. Potts L. Can you improve menopause symptoms by eating specific foods? [Internet]. BBC Food; 2023. [cited 2024 Aug 06]. Available from: https://www.bbc.co.uk/food/articles/menopause_food
8.  Menopause and good nutrition [Internet]. 2022. [cited 2024 Aug 06]. Available from: https://www.webmd.com/menopause/staying-healthy-through-good-nuitrition