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Diet and Menopause
Lifestyle and Weight Management During Menopause
The menopausal transition brings a change in body composition resulting in an accumulation of fat around the waist, with the waistline increasing by an average of 4 cm. These changes are explained by the drop in estrogen and the imbalance between the different hormones. An increase in visceral fat is associated with an increased risk of cardiometabolic diseases (diabetes, hypertension, dyslipidemia).
The menopausal transition is also associated with an average weight gain of 5 to 11 lb (2 to 5 kg). Several factors can explain this weight gain. Some factors are beyond our control, such as genetics and hormonal changes. However, other factors can be controlled by being mindful of lifestyle habits. The fatigue associated with menopause can lead to a decrease in physical activity. Lack of sleep can affect hunger and satiety hormones and thus cause an increase in appetite and sugar cravings. Taking certain antidepressant medications can also cause weight gain. Finally, one of the factors often responsible for weight gain is the loss of muscle mass, which can slow down the basal metabolism by 100 to 200 calories per day. It is estimated that every ten years, women lose 3 to 8% of their lean mass (muscle and bone), which also increases the risk of osteoporosis, fractures and falls. For more information on diet and osteoporosis, read this article.
A high protein intake combined with strength training can help preserve muscle mass, promote satiety and thus limit weight gain. A daily intake of 1.2 g of protein per kg of body weight is recommended. For example, this represents approximately 75 g of protein per day for a woman who weighs 65 kg (143 lb). For more information on the protein content of various foods, read this article.
It is also important to adopt a high fiber diet (fruits, vegetables, whole grains, nuts, seeds and legumes) which promotes satiety and optimizes the intestinal microbiota. Finally, a Mediterranean eating pattern is associated with healthy weight management.
Conclusion
In conclusion, optimizing eating and exercise habits can help prevent the negative consequences associated with menopause.
SOSCuisine offers specific meal plans and recipes for menopause. These meal plans are customizable according to allergies, intolerances, and individual preferences. This is a simple and effective way to gradually adopt a varied and balanced diet. Should you need more support, we do offer consultations with registered dietitians.
Sources
Fang et al (2024). Mapping global prevalence of menopausal symptoms among middle-aged women: a systematic review and meta-analysis. BMC Public Health; 24(1):1767.
Avis et al (2015) Duration of menopausal vasomotor symptoms over the menopause transition. JAMA internal medicine;175(4):531-9.
Duralde et al (2023). Management of perimenopausal and menopausal symptoms. British Medical Journal;382:e072612.
Yuksel et al (2021). Guideline No. 422a: Menopause: vasomotor symptoms, prescription therapeutic agents, complementary and alternative medicine, nutrition, and lifestyle. Journal of Obstetrics and Gynaecology Canada;43(10):1188-204.
Desautels et Huot (2023) Mieux vivre la ménopause. Éditions de l’homme.
La Société des obstétriciens et gynécologues du Canada (2019) Chapitre 7: Prise en charge continue des femmes ménopausées et de celles qui présentent des considérations particulières. J Obstet Gynaecol Can;41(S1):S93−S102.
Canadian Cancer Society (2025) Eating well after breast cancer. https://cancer.ca/en/cancer-information/cancer-types/breast/supportive-care/eating-well-after-breast-cancer
Gatenby and Simpson (2024) Menopause: Physiology, definitions, and symptoms. Best Practices Res Clin Endocrinol Metab;38(1):101855.
Santoro et al (2021) The menopause transition: signs, symptoms, and management options. The Journal of Clinical Endocrinology & Metabolism;106(1):1-5.
Author
Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.
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