MENOPAUSE NUTRITION SERIES (PART 1 / 3)

PART 1: WHY MENOPAUSE CHANGES METABOLISM & WHAT TO DO ABOUT IT

Menopause is a real physiological transition that can change how your body uses energy, how hungry you feel, and where you store fat.

We see many women in their 40s, 50s and beyond who feel like their body has suddenly started playing by different rules: weight shifting to the middle, energy dipping, sleep changing, moods feeling less steady, and hot flushes arriving at the worst times.

This 3-part blog series summarises key points from the 2024 review The Importance of Nutrition in Menopause and Perimenopause (Erdélyi et al., Nutrients) and translates them into practical, sustainable steps.

Menopause vs perimenopause: what do we mean?

  • Menopause is defined as the point when menstruation has not occurred for 12 months after the last period.
  • It most commonly occurs between 45 and 55 years.
  • Perimenopause is the lead-up phase where cycles can become irregular (including long stretches without bleeding). This can last years.
  • The broader “menopausal transition” can begin earlier, often after 40, as hormone patterns start to shift.

Why estrogen affects more than periods

A key message from the review is that estradiol (a form of estrogen) has wide-reaching metabolic effects.

Estradiol influences:

  • Appetite regulation in the brain
  • Basal metabolic rate (BMR)
  • Insulin sensitivity and glucose uptake in muscle
  • Liver glucose production (gluconeogenesis)
  • Pancreatic beta cell function (insulin secretion)

So when estrogen exposure becomes less regular (perimenopause) and then drops more significantly (menopause), it can affect far more than your cycle.

The midlife pattern: lower metabolism + higher appetite

The review describes a common shift:

  • With lower estrogen, basal metabolism decreases.
  • Estrogen’s appetite-suppressing effect is reduced, which can contribute to higher calorie intake.
  • Body composition often changes: more visceral (abdominal) fat, and less lean muscle mass.

One figure the authors cite is a potential drop in BMR of up to 250–300 kcal/day during this transition. If lifestyle stays the same, that gap can add up.

Why visceral fat matters (it’s not just about weight)

Visceral fat (fat stored around the organs) is metabolically active. The review outlines a cascade:

  • Increased visceral fat storage → larger fat cells and tissue remodeling
  • More oxidative stress and free radical production
  • Immune cell recruitment into fat tissue
  • Increased pro-inflammatory signalling
  • Low-grade systemic inflammation, which is linked to vascular damage

This helps explain why menopause is associated with higher risk of chronic disease — even when weight gain feels “modest.”

Practical nutrition steps that support metabolism in perimenopause

There’s no single perfect diet. The review leans toward balanced, sustainable changes over extreme plans.

Here are the most useful “starting levers”:

  • Aim for protein at every meal – The review suggests 1–1.2 g/kg/day during weight loss and with exercise to support muscle.
  • Prioritise fibre daily – Often 30–45 g/day is recommended for cardiovascular prevention. Think: vegetables, legumes, oats, whole grains, seeds.
  • Reduce added sugar and ultra-processed snacks – A simple first step is cutting “liquid sugar” (soft drinks, sweetened coffees, juices) and frequent snack grazing.
  • Choose fats that support the heart – Emphasise unsaturated fats (olive oil, nuts, seeds) and include omega-3 sources.
  • Avoid crash dieting – Diets under 1200 kcal/day can increase micronutrient deficiencies and are hard to sustain.

The lifestyle piece that changes everything: resistance training

Nutrition and movement work together.

If you’re noticing midlife body composition changes, strength training is one of the most protective tools we have for:

  • preserving muscle mass
  • supporting insulin sensitivity
  • supporting bone density
  • improving confidence and energy

Even 2 sessions per week can be a meaningful start.

What’s coming next

  • Part 2: Heart health & blood sugar — why risk rises in menopause, and what to eat for cardiovascular and metabolic support.
  • Part 3: Bone, sleep & the “key nutrients” — vitamin D, calcium, protein, fibre, and sleep-supportive nutrition.

Want support?

If you’d like a personalised plan for perimenopause or menopause symptoms,  including appetite changes, hot flushes, sleep disruption, mood changes, or weight shifting to the middle, we can help.

Appointments are available Lez & Lorielle online at https://deepwatermedicine.com.au or call 08 8323 9844.

Important note: This is general education and not individual medical advice. If you have new or concerning symptoms, please speak with your GP and/or a qualified practitioner.

Citation:

Erdélyi, A.; Pálfi, E.; Tűű, L.; Nas, K.; Szűcs, Z.; Török, M.; Jakab, A.; Várbíró, S. The Importance of Nutrition in Menopause and Perimenopause—A Review. Nutrients 2024, 16, 27. https://doi.org/10.3390/nu16010027