Menopause

Menopause

Menopause is when there is a decrease in the hormone oestrogen, resulting in a permanent end of menstruation, transitioning a woman from a reproductive phase to a non-reproductive phase. Menopause occurs between the ages of 45-52 years old, and the menopausal transition lasts on average of 5-8 years. 

Common symptoms of menopause include:

• Irregular bleeding
• Anxiety and mood changes
• Hot flushes and night sweats
• Low energy
• Weight gain and body shape changes that you feel you have no control over 
• Changes in body composition including reduced muscle mass

Other symptoms include vaginal dryness and painful intercourse, recurrent urinary tract infections, sleep disturbances and joint pain. The decline in estrogen can also impact bone health leading to osteopenia or osteoporosis. 

How our dietitians can help with menopause:

If you are currently going through menopause or suspect you are perimenopausal, our dietitians can help you navigate this new stage of life, offering practical support and advice including:

• dietary changes to minimise the symptoms of menopause including hot flushes
• managing digestive issues including bloating, constipation, or nausea
• navigating weight concerns and helping you understand your changing body 
• helping you break free from yoyo dieting and establish a healthy relationship with food and body
• ensuring you’re meeting your nutritional needs to lower your risk of osteoporosis
• screening for disordered eating and an eating disorder, with menopause being a risk factor
• assessing the need for nutrition supplementation 
• exploring ways of moving your body that you enjoy- we call this joyful movement
• optimising your sleep schedule with sleep hygiene strategies

We can also answer any questions you may have about diet and menopause including:

• the safety of soy
• the role of phytoestrogens in managing symptoms of menopause
• the effectiveness of herbal supplements