Menopause: Understanding Your Changing Body (and Learning to Work With It)

Menopause can feel like a season of contradictions. One moment you may feel grounded and confident in who you are, and the next you’re wondering why your body feels unfamiliar,

unpredictable, or harder to manage than it used to be. If you’ve noticed changes in your weight, appetite, energy, mood, or body shape and found yourself asking, “What am I doing wrong?” It's important to pause right there and acknowledge that you are moving through a very real and significant life transition, and the ups and downs you’re experiencing are both valid and common.

Most women enter perimenopause in their 40s, and this phase typically lasts around four to six years. You officially reach menopause after 12 consecutive months without a menstrual period, at which point you move into post-menopause. This stage of life often arrives alongside other major changes too: children becoming more independent, shifting family dynamics, caring for aging parents, career reflection, and thoughts about aging and mortality. All of this matters. Your body is adapting within the context of a much bigger life picture, not in isolation. During this time, many women experience osteopenia, meaning bone mineral density is lower than normal but not low enough to be classified as osteoporosis. This makes nutrition and resistance training particularly important for long-term bone health, mobility, and independence (1).

With the onset of perimenopause and menopause, estrogen levels decline, and estrogen plays a far broader role in the body than many people realise. One of the key changes is a reduction in basal metabolic rate. As estrogen’s influence decreases, the body burns fewer calories at rest. At the same time, body composition shifts tend to occur, including a gradual loss of lean muscle mass, an increase in fat mass, and a change in fat distribution toward more abdominal fat. Together, these changes can reduce daily energy needs by up to 250–300 calories per day without any intentional change in eating or movement patterns (2,3).

Estrogen also has a hunger-suppressing effect through estrogen alpha receptors in the central nervous system. As this effect diminishes, appetite can increase, which can feel confusing or frustrating when eating habits have not changed significantly (4).

It’s also important to zoom out and look at the broader picture. On average, women gain

approximately 6.8 kg per year between the ages of 50 and 60, regardless of starting weight,

body size, race, or ethnicity (5). This is a population-level physiological trend, not a personal

failure or a lack of willpower.

When bodies change, it is very common to feel pressure to respond with restriction or to chase quick weight loss. However, during menopause this approach often backfires. Energy intake below basal metabolic rate does not lead to sustainable weight loss in the long term and is associated with poorer adherence, increased fatigue, and greater physiological stress. Instead, this stage of life calls for a shift in mindset away from weight loss and toward building sustainable health behaviours that allow your body’s set-point weight to settle.

There are two important parts to this process. The first is learning to accept natural body

changes and rebuild inner confidence, often with support such as one-to-one body image work with a dietitian (hi!) or therapist trained in this area. The second is adapting eating and

movement behaviours to meet the needs of your changing body so that you can feel your best physically and mentally.

Protein needs increase during menopause due to a reduced muscle-building response. A higher total protein intake, spread evenly across the day, helps support muscle maintenance,

metabolic health, and recovery from exercise. Including protein at every meal is recommended, with particular attention to post-exercise protein intake. Fatty fish such as salmon, mackerel, sardines, trout, tuna, and herring should be included at least twice per week (100–120 g per serve) for their protein and omega-3 content.

Carbohydrates remain an important part of nutrition during menopause, particularly for women who are exercising. Avoiding carbohydrates or following a low-carbohydrate approach can impair training performance, recovery, and overall energy availability. Emphasis should be placed on fibre-rich carbohydrate sources, including oats, whole grains, whole-wheat bread, lentils, chickpeas, and beans. A daily fibre intake of approximately 30–45 g is recommended, preferably with a focus on whole grains, with around one-third of total grain intake coming from whole-grain sources (6).

Adequate hydration plays a key role in supporting energy levels, appetite regulation, and

physical performance. A practical minimum target for fluid intake is approximately 33 mL per

kilogram of body weight per day, with higher needs for active individuals or warmer

environments.

Micronutrient intake also becomes increasingly important during menopause. Adequate calcium, vitamin D, vitamin C, and B vitamins support bone health, energy metabolism, and overall wellbeing. Including calcium-rich foods daily is recommended, such as milk, yoghurt, hard cheese, calcium-set tofu, and canned sardines with bones.

Exercise remains a cornerstone of health during menopause, with strength training being

particularly important. Resistance training helps preserve muscle mass, maintain bone density, support metabolic health, and improve functional strength. Lifting relatively heavy weights using challenging loads, multiple times per week, is recommended. Where appropriate, short high-intensity sessions can also be included once or twice weekly to support cardiovascular and metabolic health.

Fueling exercise appropriately is just as important. Training in a fasted state is generally not

recommended during menopause, as it may increase cortisol levels and impair recovery.

Instead, consuming carbohydrates before training supports performance and reduces

physiological stress. Around 0.5 g of carbohydrate per kilogram of body weight is recommended 30–60 minutes before shorter sessions under 60 minutes, and approximately 1 g per kilogram for longer sessions. For example, for a 70 kg person before a shorter session, this might look like three Medjool dates, a hot cross bun, or a crumpet with jam. Post-training nutrition should include a balance of carbohydrates, protein, and fluids to support recovery.

Menopause is not something to fix or fight against. It is something to navigate with curiosity,

compassion, and evidence-based support. When restriction and self-blame are replaced with

nourishment, strength, and care, this stage of life can become one of confidence, resilience, and deepened self-trust. Your body is changing because it is responding exactly as it was designed to, and with the right support, you can feel strong, nourished, and well throughout this transition.

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Article References

1. NAMS Position Statement, Menopause

2. Lovejoy JC et al., Obesity Reviews

3. Poehlman ET, American Journal of Clinical Nutrition

4. Santollo J et al., Hormones and Behavior

5. Sternfeld B et al., American Journal of Epidemiology

6. NHMRC Australian Dietary Guidelines

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Your Questions

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