People with ovaries experience menopause, the stage in life when your menstrual cycle has stopped for 12 months in a row. Menstruation stops due to hormonal changes that begin during the time leading up to menopause, known as perimenopause.
Hormonal changes in menopause and perimenopause can cause symptoms such as hot flashes, weight gain and fat gain – especially in the abdominal area. This increase in belly fat can disrupt blood sugar levels, lipid levels, and blood pressure, leading to metabolic and heart disease.
Nutrition remains key during perimenopause and menopause to prevent gain in abdominal fat, weight, and health conditions. Knowing what foods to eat can help nourish your body and manage your body composition during menopause. Knowing which foods to limit can also help.
Insulin is a key hormone in blood sugar regulation. During the menopause transition, a drop in estradiol (a type of estrogen) can disrupt insulin function, leading to high blood sugar and increased belly fat.
Eating too much sugar can also negatively affect blood glucose regulation and insulin function. These foods include candy, desserts, sodas, and many packaged foods. You can check the sugar content per serving on the Nutrition Facts label.
The American Diabetes Association recommends limiting sugar intake to 5% of daily calories. This means that if you are consuming 2,000 calories, you should limit your sugar intake to 25 grams.
Hormonal changes can reduce the amount of energy your body burns during rest and daily activities. Keeping your diet at the same level — even though your body starts burning less energy — will result in a calorie surplus that changes your body composition.
Calories are not a perfect indicator of whether a food is nutritious or not. However, ultra-processed foods are generally high in calories while poor in nutritional value. They contain high amounts of refined carbohydrates, sugar, saturated fat and sodium. Processed and ultra-processed foods and drinks include:
- Commercially produced sweets, such as cakes and cookies
- Ready-to-heat meals, such as frozen pizzas
- Cereal for breakfast
- Flavored yogurts
- Fruit in syrups
- Smoked meat
- Candied walnuts
- Soft drinks
An increase in body fat and a decrease in muscle mass (due to hormonal changes) can increase blood lipid levels and the risk of cardiovascular disease during menopause. In addition, eating too much saturated fat can worsen insulin function.
One small study found that eating a diet high in saturated fat (25% of calories) negatively affected participants’ insulin function compared to a diet low in saturated fat (12% of calories).
The American Heart Association (AHA) recommends limiting saturated fat intake to less than 6% of daily calories. For a 2,000 calorie diet, this is less than 13 grams. Foods that contain saturated fat include:
- Fast food
- Fried food
- Red meat and poultry
- Lard and cream
- Cheese
- butter
- Coconut and palm oil
Estradiol has a preventive effect on cardiovascular diseases. Aging and menopause contribute to endothelial (blood vessel cell) dysfunction. These cells play a role in regulating blood flow and blood pressure. Therefore, the drop in estradiol during menopause can contribute to hypertension (high blood pressure).
Sodium significantly affects hypertension. People with ovaries may be more sensitive to sodium during the menopausal transition, which can lead to edema (fluid retention) in the limbs. Therefore, it is important to limit and monitor sodium intake during and after menopause.
The AHA recommends limiting sodium intake to 2,300 milligrams per day — slightly less than a teaspoon (6 grams) of salt. When buying packaged foods, choose those that are low in sodium (140 milligrams or less per serving). If the food is salty, you can choose a product with reduced sodium content or a slightly salty version. Foods that can be high in sodium include:
- Snacks, such as chips and crackers
- Processed meat
- Sauces and spices
- Canned products, such as vegetables and beans
- Pickles
- Salted walnuts
- Frozen meals
Refined carbohydrates consist of refined grains, grain products, and added sugar. Refined grains contain less fiber, protein, vitamins and minerals than complex carbohydrates such as whole grains, beans, legumes, fiber-rich vegetables and fruits.
Choosing refined carbohydrates over whole grains reduces your intake of dietary fiber, which is critical for metabolic, heart and digestive health. Refined carbohydrates include:
- White rice
- White pasta
- White bread
- Cereals with added sugar
- Baked food made from white flour
- Snacks like chips and cookies
Heavy drinking is associated with many health risks, including diseases of the brain, metabolism, heart and liver. The health effects of moderate alcohol consumption remain controversial.
Alcohol contains large amounts of calories, and drinking one serving of alcohol can add 100-300 calories to your daily calorie intake.
Foods rich in protein, calcium, vitamin D and antioxidants gain importance in menopause due to increased protein breakdown, muscle loss, bone loss and inflammation. Other nutrients that may benefit your health during menopause include magnesium; vitamins A, C and E; omega-3 fatty acids; B vitamins; and iron.
A balanced diet rich in carbohydrates, proteins and unsaturated fats is important for maintaining muscle mass and preventing abdominal fat gain. Foods that may help include:
- Foods rich in fiber: Whole grains, beans, legumes, starchy vegetables and fiber-rich fruits
- Lean protein sources: Lean meat, poultry, fish and shellfish
- Plant sources of protein: Beans, legumes, nuts and seeds
- Omega-3 fatty acids: Oily fish, shellfish, walnuts and flaxseed
- Sources of calcium: Milk, kefir, cheese and yogurt containing calcium; phosphorus; vitamin D for bone health
- Sources of antioxidants: Fruits and vegetables
Body composition is influenced by other factors besides diet. You may want to try the following to help manage weight during menopause:
- Avoid extreme diets: Extreme diets with very low calorie intake can lead to nutrient deficiencies due to excessive dietary restriction. Instead, choose a sustainable diet that meets your calorie and nutritional needs to prevent weight gain and muscle loss.
- Have regular physical activity: Physical activity supports all aspects of health. A meta-analysis found that exercise can prevent muscle loss, reduce body fat and help control weight in people going through menopause. The effect was greater in participants who combined aerobic activities (eg swimming, dancing, brisk walking) with strength training.
- Get enough sleep: Short sleep duration and poor sleep quality are associated with increased abdominal fat. Research has shown that people who sleep less than six hours have a higher risk of excess abdominal fat. Therefore, getting enough sleep and improving sleep quality can help control weight.
- Consult a healthcare professional: Optimal nutrition is different for everyone. A health care professional can guide you about calorie and nutrient needs to maintain weight, muscle mass, and general health during perimenopause and menopause.
Hormonal changes during menopause can increase belly fat. A balanced diet consisting of nutrient-dense foods is key to preventing belly fat and staying healthy during menopause.
It can be helpful to limit processed foods; foods high in refined carbohydrates, saturated fat and sodium; and alcoholic drinks to control belly fat during menopause. You don’t have to cut out these foods completely. The key is to limit them and balance them with the rest of your nutritious diet.