THE MENOPAUSE
Eating well through menopause and beyond
Menopause can change how you feel in ways you didn’t expect. Your energy can dip, your sleep may become disrupted and your mood, appetite and digestion can feel different too. This is all totally normal.
At the same time, life is busy. You may be juggling work, family and everyone else’s needs leaving very little time or headspace to think about your own wellbeing and diet. You are not alone.
You know that you would probably feel better if you ate more regularly, planned ahead, or relied less on quick snacks, but, when you are tired and overwhelmed by both life and online noise about what you ‘should’ be eating and doing, just knowing where to start can be difficult.
Why can food feel harder during menopause?
Hormonal changes can affect your mood, sleep, energy and body composition yet these changes don’t happen in isolation. Stress, busy days, poor sleep, years of dieting our putting your own needs last can all influence what, when and how you eat. Another perhaps less well known change is in our gut microbiome too and how our bodies process and metabolise food.
You might recognise some of these:
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You start the day with very little energy and struggle with an afternoon slump and...
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You find yourself reaching for quick snacks because you are tired and hungry
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Your weight has changed and what used to work no longer seems to
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You are confused by all the midlife advice about protein, carbohydrates, fibre, fasting and supplements. It’s too much.
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You want to look after your health but do not want another restrictive diet – life’s too short!
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You just struggle to make healthy eating work consistently. Normal life is messy so food has to be flexible.
None of this means you have failed. It can simply mean that the way you have always eaten no longer supports you as well as it once did.
How can food support you?
There is no perfect menopause diet and you do not need to overhaul everything at once.
A food-first approach can help you build meal that support steadier energy, muscle and bone health, digestion, heart health and healthy ageing. It might mean looking at whether you are eating enough protein and fibre, finding a breakfast that keeps you going or making everyday meals easier to plan.
My aim is not to give you more rules. It is to help you understand what your body needs and find simple ways to put that practice into your own life.
Making healthy eating feel achievable again
Whether you are in peri-menopause, have reached menopause or are post-menopausal and thinking more about your long-term health, I can help you take the guesswork out of eating well.
Together we can look at what is happening now, what you would like to achieve, what is getting in the way and which changes are most likely to make a difference. You will leave with practical ideas that suit your routines, preferences and family life, without diets, guilt or the pressure to be perfect.
Small can be mighty (think of the power of a red sock in a white wash!). When it comes to food, small changes to the way to eat as well as what you eat can add up to better energy, greater confidence around food and a way of looking after yourself that feels realistic for the the years ahead.
Ready to find a way of eating well that works for you?
Explore my food confidence support and find the right place to start.
Nutrition can play a valuable role in supporting your health but is not a replacement for medical advice or treatment. If you are concerned about new or persistent symptoms, please speak to your GP or another qualified healthcare professional.
"I would highly recommend attending one of Mel's workshops or enrolling in one of her programmes. Whether you're feeling completely confused about improving your diet, looking to break habits you didn't even realise you had, or, like me, simply wanting to look after yourself as you get older and enjoy the best possible quality of life, Mel offers knowledgeable, supportive, and practical guidance that can make a real difference."
- previous coaching client
