Managing Menopause with the Best Diet, lifestyle & Supplements
If you’re navigating perimenopause or menopause, you’re not alone—and you don’t have to “just put up with it.” Whether it’s hot flushes, mood swings, weight gain, or brain fog, many women entering this new life phase are looking for natural ways to ease symptoms.
The good news? Evidence strongly supports targeted nutrition, lifestyle, and (a select few) supplements as powerful tools to help you feel like yourself again—without relying solely on hormone therapy.
Let’s unpack the science behind the best menopause diet changes in Australia, along with evidence-based guidance for symptom relief.
Common Menopause Symptoms
During menopause, declining oestrogen and progesterone levels affect every system in the body. Many women experience:
Hot flushes and night sweats
Unexplained weight gain, especially around the mid-section
Fatigue and poor sleep
Mood swings, anxiety or low mood
Brain fog and forgetfulness
Low libido or vaginal dryness
Digestive changes and bloating
Diet and lifestyle changes can play an important role in reducing symptom severity, improving sleep and mood, and supporting long-term health—especially for bones, heart, and metabolism.
The Best Menopause Diet (backed by Science)
1. Plant-Based, Whole Food Diet with Soy
A recent study showed that women who followed a low-fat vegan diet with daily soybeans experienced a 92% reduction in hot flushes in just 12 weeks (Kaleova et al., 2025).
Why include soy? Soy is rich in isoflavones—plant-based compounds that act like mild oestrogens in the body, especially helpful during oestrogen decline to decrease the drastic impacts on the body.
In what foods is isoflavones found?:
Tofu, tempeh, edamame, soy milk
Plenty of fruits, vegetables, whole grains
This diet also supports weight management, blood sugar balance, and reduced inflammation which can all exacerbate symptoms during this transition period.
2. Prioritise Protein
Loss of muscle mass is common in menopause, which can slow metabolism and increase body fat. Aiming for 20–30g of protein per meal can help preserve lean muscle, improve energy, and curb cravings.
Best protein sources:
Eggs
Greek yogurt
Fish
Legumes and lentils
Lean meats or plant-based alternatives
Dairy and some dairy alternatives
3. Fibre & Phytoestrogens
Fibre helps manage bloating, cholesterol, and hormonal balance—especially via the gut-liver axis.
Where is fibre found?:
Flaxseeds (rich in lignans – another type of phytoestrogen)
Chia seeds
Oats, barley, and quinoa
Berries, leafy greens, broccoli
Menopause Supplements: What’s Worth Trying?
Not all “natural menopause supplements” are backed by strong evidence. Here’s what science supports so far:
Soy isoflavones - Modest reduction in hot flushes. Best results with ≥12 weeks use
Black cohosh - Inconsistent results. Some risk of liver issues; use with caution
Flaxseed - Mild symptom improvement (hot flushes and night sweats). Also supports gut and heart health
Magnesium glycinate - Helps sleep, anxiety, muscle cramps. Many women are low in magnesium
Omega‑3 fatty acids - May help with mood, joint pain. Minimal effect on hot flushes
Ashwagandha - May reduce anxiety, stress, fatigue. More research needed for menopause-specific effects
**Always choose TGA-listed supplements. Speak with your healthcare provider before starting any new regimen and discuss any medication interactions and potential side effects.
What About Sleep, Mood & Brain Fog?
These “invisible” menopause symptoms can be just as disruptive as hot flushes—but are often overlooked.
For Sleep:
Magnesium, protein-rich dinners, and limiting caffeine/alcohol can help.
Herbal teas with passionflower or chamomile may offer calming effects.
For Mood & Brain Health:
Omega-3s, B-vitamins, and iron (if low) support mental clarity and energy.
A Mediterranean-style diet is linked to better mood and cognition.
Lifestyle Tips for Managing Menopause Naturally
Exercise regularly: combines symptom relief + bone/muscle support
Manage stress: try yoga, CBT, or mindfulness to reduce anxiety and irritability
Sleep hygiene: regular bedtime, screen limits, and wind-down routines
How I Help as a Menopause Dietitian
As an Accredited Practising Dietitian (APD), I offer personalised, evidence-based support to help women thrive during perimenopause and beyond.
With tailored nutrition and lifestyle guidance, I can help you:
✔️ Reduce hot flushes and night sweats
✔️ Improve sleep and daily energy
✔️ Navigate weight gain and maintain muscle mass
✔️ Address dietary deficiencies to promote bone health and mental wellbeing
✔️ Help decipher safe, effective and evidence-backed supplement use
✔️ Collaborate with your GP or menopause specialist as needed
Let's Work Together
If you’re looking for a menopause dietitian in Australia who understands the science and your symptoms, I’m here to help.
