7 Important Diet Changes for Women Over 40

7 Important Diet Changes for Women Over 40

Tips to help you stay slim, feel strong, reduce menopausal symptoms & cut the health risks associated with menopause. We’ll help you stay sane & feel yourself again before, during & after the ‘you know what’.


Great news, aging does not have to mean gaining weight. Women in their 40’s & 50’s tend to put on around half a kilo of weight every year but it doesn’t have to be that way.  Generally speaking this is caused by being less active rather than changes to your hormones levels. These hormone changes do however affect your body composition which can mean than any extra weight is stored around the mid-section, not so great news.  So, let’s find out how to get slim & stay super healthy, reduce the symptoms & feel strong.


The risk of developing heart disease rises after your menopause. You should try to eat around 2 servings of oily fish per week such as salmon or trout. Early studies are also starting to suggest that oily fish may help prevent breast cancer so put it on the menu ladies.

wooden chopping board with cooked fish, potatoes and lemon and a bottle of wine


Losing weight will help to reduce the symptoms of menopause and it will actually slow down your decline in hormone levels. Shifting weight will also cut your risk of heart disease & breast cancer so it’s a great time to start hitting your weight loss goals.


When you hit 50 you need 20% more calcium than before, it’s as simple as that. A fall in estrogen levels means your bones are not absorbing as much calcium as they once did and so you need to up it. Go for low fat dairy options as they tend to contain similar levels of calcium but with much less fat than the full fat versions.


Bloating can feel like a real problem during menopause, fluctuating hormone levels during perimenopause may be playing a role. We can’t be certain about the causes but cutting back on salt & processed carbohydrates is a good idea as they cause water retention. Keep fruit & vegetables high on the agenda as well as whole-grains for heart-healthy fibre.

slice of lemon


Red wine has received a lot of attention in recent years for its benefits against heart disease but for women during menopause, the drawbacks may outweigh the benefits. One drink a day has been linked to an increased risk of breast cancer so if you enjoy a glass of Pinot then add soda water for a refreshing spritzer. Remember, alcoholic drinks also increase blood vessel dilation which can bring on hot flushes.


Like most of us, you probably start your day with a hot cup of tea or coffee, the stronger the better. Research however indicates that hot, high caffeine beverages such as tea and coffee seem to bring on hot flushes so it may be time for change. Protect your bases and start your day with something cool & decaffeinated like an iced decaf coffee, you can thank us later.

glass of fruity juice with ice and a lemon and straw


If you want to lose a few pounds then weight loss during menopause is no different to any other time. If you consume a balanced diet with less calories than previously over a long period of time then you will lose weight. Changing hormone levels could affect how you feel, which may lead to comfort eating & so it’s important you are conscious about exactly what you are eating & drinking.