Healthy Ageing and Menopause: Nutrients and Foods

Supporting your body through the natural changes of ageing and menopause doesn't mean overhauling your entire lifestyle. With a few smart choices, you can make a big difference, especially when it comes to your bones, hormones and energy. Here are some of the key pillars to focus on during this stage of life:

• Bone Support 
• Hormonal Balance and Hot Flush Relief
• Mood, Sleep & Stress
• Energy and Metabolism
• Skin, Hair and Healthy Ageing

Here’s a practical breakdown of key nutrients and foods, grouped by pillar, to support you through this phase, and help you age well, naturally.

🦴 Bone Support

As oestrogen levels decline during menopause, bone density can start to decrease — making it more important than ever to support your bones with the right nutrients.

Key Nutrients

• Calcium – builds and maintains strong bones
• Vitamin D – helps your body absorb calcium effectively
• Vitamin K2 – directs calcium to your bones (not your arteries)
• Magnesium – supports bone density and calms the nervous system
  
  

Top Food Sources

• Sardines (with bones) and salmon – rich in calcium and omega‑3s
• Leafy greens like kale, bok choy and spinach
• Tahini, almonds, and chia seeds - calcium and magnesium booster 
• Fortified plant milks – often enriched with calcium and vitamin D
• Eggs – especially the yolk, a natural source of vitamin D
  
• Natto (fermented soy) – one of the best sources of vitamin K2
  
  

🌡 Hormonal Balance & Hot Flush Relief

Hormonal changes during menopause can bring on symptoms like hot flushes, mood shifts, night sweats and fatigue. The good news? Certain nutrients and foods can help your body find more balance, naturally.

Key Nutrients

• Phytoestrogens – plant compounds that gently mimic oestrogen in the body
• B Vitamins – support energy, mood, and stress response
• Omega-3s – help reduce inflammation and support hormone health
• Iodine – essential for healthy thyroid function, which plays a key role in hormone regulation
  
  

Top Food Sources

• Flaxseeds and soy (including tofu, tempeh, edamame) – rich in phytoestrogens
• Lentils and chickpeas – plant-based protein and hormone-supportive fibre
• Oats and whole grains – packed with B vitamins to help with mood and energ
• Fatty fish like salmon, sardines and mackerel – excellent omega-3 source
• Seaweed – a natural source of iodine to support your thyroid
• A herbal sage tea to reduce the number and severity of hot flashes and night sweats.

🧠 Mood, Sleep & Stress

Menopause can affect your mood, sleep, and stress levels. And certain nutrients can help support your nervous system and emotional wellbeing.

Key Nutrients

• Magnesium – calms the nervous system and supports better sleep
• Ashwagandha – a traditional adaptogen for stress and resilience
• Vitamin B6 – supports mood and hormone regulation
• Zinc – involved in neurotransmitter balance and immune health
• Omega-3s – reduce inflammation and support brain function
  
  

Top Food Sources

• Pumpkin seeds, spinach and dark chocolate – natural magnesium boosters
• Bananas and sweet potato – support mood with vitamin B
• Walnuts and flaxseeds – plant-based omega-3s for brain and mood
• Herbal teas like chamomile, tulsi and lemon balm – gently soothe stress
• Protein-rich foods – help stabilise blood sugar and reduce energy crashes
  
  

💥 Energy & Metabolism

Fatigue during menopause is common, especially with changing iron and B12 levels. These nutrients help support energy, focus and healthy metabolism.

Key Nutrients

• Iron – supports oxygen delivery and energy
• Vitamin B12 – vital for energy production and brain function
• CoQ10 – supports cellular energy
• Iodine – essential for thyroid health and metabolism
  
  

Top Food Sources

• Eggs, beef, liver, tempeh and lentils – rich in iron and B12
• Shellfish like oysters and mussels – packed with energy-supportive nutrients
• Seaweed and iodised salt – for iodine
• Quinoa, buckwheat and oats – steady energy from complex carbs
• Coffee (in moderation) – may boost alertness and mood
  
  

✨ Skin, Hair & Healthy Ageing

Oestrogen decline can affect skin elasticity, hair thickness and collagen levels. Antioxidants and healthy fats help protect and nourish from within. Think: eat the rainbow! 🌈

Key Nutrients

• Collagen – supports skin structure and elasticity
• Antioxidants (Vitamins C, E, A) – protect against ageing and free radical damage
• Omega-3s – help keep skin supple and reduce dryness
• Zinc – important for skin repair and hair growth
  
  

Top Food Sources

• Berries, citrus, capsicum and tomatoes – vitamin C and antioxidants
• Avocados, olive oil and nuts – vitamin E-rich healthy fats
• Bone broth, collagen powders, oily fish – support collagen from within
• Pumpkin seeds and lentils – plant-based zinc for skin and hair
  
  

💡 Bonus Tips for Menopause Support

Sometimes it’s the simple daily habits that make the biggest difference:

1. Prioritise protein – Aim for 20–30g per meal to support muscle, bone strength and satiety.
2. Stay hydrated – Hormonal shifts can impact fluid balance and increase risk of dehydration.
3. Cut back on alcohol & ultra-processed foods - both can trigger or worsen symptoms like hot flushes, bloating and poor sleep. 

Menopause isn’t the end. It’s a plot twist - the part where you stop people‑pleasing and start putting your health first. 💕