Menopause and Macros: How Nutritional Needs Shift With Age
How the body’s nutritional needs evolve during menopause is a topic that deserves way more attention. Experiencing low energy, a sluggish metabolism, or unexpected cravings? You’re not alone—and you’re not imagining it. Menopause causes hormonal shifts that directly impact your body’s macronutrient needs.
The great news? You don’t need drastic diets or guilt trips. Just a few smart nutrition tweaks can help your body thrive in this new phase. Let’s break it down.
First, What Are Macros?
Macros—or macronutrients—are the nutrients your body needs in large amounts. They include:
- Carbohydrates – Your body’s go-to energy source.
- Protein – Repairs and builds muscle.
- Fats – Crucial for hormone production and nutrient absorption.
These have always been essential, but during menopause, the way you balance them becomes even more important.
Protein: Your New Best Friend
With age, muscle mass naturally declines—and the loss of estrogen speeds that up. The solution? More protein.
Why You’ll Love It:
- Maintains lean muscle, boosts metabolism, and supports bone health—key in preventing osteoporosis.
- Recommended intake: Aim for 25–30g of protein per meal—more than many realize.
- Great sources: Greek yogurt, eggs, tofu, salmon, lentils, and high-quality protein powders.
Pro tip: Spread your protein intake evenly throughout the day for best results. One giant protein-packed meal isn’t as effective!
Healthy Fats: A Menopause Must-Have
Stop fearing fat—your body needs it now more than ever. Healthy fats help balance hormones, reduce inflammation, and support brain function (bye, brain fog!).
What to Include:
- Omega-3-rich options: Salmon, walnuts, flaxseeds, chia seeds, olive oil.
- What to limit: Processed seed oils, trans fats, deep-fried foods—these may trigger inflammation and worsen hot flashes.
Mood booster: Healthy fats help your body produce serotonin, which may ease mood swings.
Choose Good Carbs
Carbs aren’t the enemy—but choosing the right kind is key. Menopause can affect insulin sensitivity, so go for quality over quantity.
Best Choices:
- Fiber-rich carbs: Sweet potatoes, quinoa, oats, beans, vegetables.
- Skip these: Refined sugar, white flour products—they spike and crash blood sugar levels.
Fiber-rich carbs support gut health, reduce bloating, and help manage weight—all essential during menopause.
Don’t Forget the Micronutrients
Macros matter—but micronutrients are equally crucial during menopause. Here’s what to pay attention to:
- Iron: Important if you’re still experiencing irregular periods.
- Calcium & Vitamin D: Help maintain strong bones.
- Magnesium: Aids sleep, mood, and muscle recovery.
- Essential vitamins: Support energy and help manage stress.
Consider chatting with a dietitian about supplements to fill any gaps in your diet.
Stay Hydrated—and Eat Mindfully
Menopause can dull your thirst cues, so drink more water than you think you need. Hydration supports digestion, skin health, and overall energy.
And don’t forget—how you eat matters too. Be present with your meals. Listen to your body. It’s changing, and your habits should evolve with it.
Nourishment Over Restriction
There’s no “one-size-fits-all” menopause diet. Your needs are unique. The goal isn’t perfection—it’s support. Food is fuel, but it’s also joy and comfort.
Your macros might need a makeover, but it’s all about embracing change. Eat to feel good, to thrive, and to support your evolving body. You’ve got this.
