Fast facts about menopause
- The average age for women in Australia to reach menopause is 51 or 52 years1
- One in five women go through menopause without experiencing any symptoms1
- Some specific food groups and nutrients are beneficial during and after menopause2
Entering menopause can be a challenging time, as you notice physical and psychological changes to your body.
Some common menopause symptoms include hot flushes, dry skin, a lower sex drive and difficulty sleeping.
Everyone's menopause experience is different, with some people experiencing no symptoms at all whereas others go through debilitating symptoms.
The good news is that some foods can be beneficial during and after menopause. Let's find out what they are.
Low-GI (low glucose) foods
Low-GI foods can help lower your blood sugar levels which can then reduce the severity of your hot flushes.
Some simple switches can including switching from white and refrained grains to wholegrain breads, pasta and rice.
Looking for foods with low sugar content can also help keep your blood sugar levels in a healthy range.
High quality protein, like grass-fed cows and free-range chicken
Eating high quality protein can promote the development of muscle, which is essential as your muscle mass declines with age.
Some high quality protein foods include eggs, dairy, beans. legumes, tofu, nuts and seeds2.
More fruits and vegetables
More fruits and vegetables in your diet can also manage menopause symptoms like hot flushes, and they're packed with fibre and antioxidants which can help your general wellbeing2.
You can add more fruits and vegetables to every meal, like adding chopped vegetables to soups or adding them to pizzas or on your sandwiches.
Eating vegetables at the start of the meal can ensure that insulin production is kept to a minimum when you eat the rest of your meal.
Omega-3 fats
These essential fats can help relieve a range of menopause symptoms, including depression, hot flushes and vaginal dryness3.
You can find omega-3 fats in oysters, spinach, eggs, flaxseed and canola oil and oily fish like tuna, salmon, herring, sardines and mackerel.
If you're not a fan of fish, you can explore our range of omega-3 supplements to source your oemga-3s.
While you may already make some of these changes, it's important to remember your body is undergoing a shift and needs a bit more support during this time.
Moving your body every day and eating nourishing and fresh foods can help you feel better and give your body the things it needs during menopause.
References:
1Jean Hailes, Foods for menopause, accessed 2 May 2025
2CSIRO, Top nutrition tips for menopause, accessed 2 May 2025
3Australian Menopause Centre, How Omega-3 Can Provide Relief for Menopausal Symptoms, accessed 2 May 2025