HEALTH & WELLBEING: HOW TO PROTECT BODY AND MIND THIS MENOPAUSE MONTH

To mark Menopause Awareness Month, nutritionist Jo Meadows - who’s working with Benefit, maker of brand new Menosupport Juice - shares her expert advice to help women feel their best in perimenopause, menopause and beyond. . .

Healthy eating in midlife (and beyond) isn’t drastically different from healthy eating at any life stage – and it’s never too late (or too early) to start making positive changes. Think of menopause as a nudge to pay extra attention to bones, muscles, and heart health, while also giving your brain and gut some TLC.

As oestrogen levels dip, the rate of bone and muscle loss speeds up and the risk of heart disease rises. Sounds a lot, right? But here’s the thing: it doesn’t take a life overhaul to make a difference. One extra portion of veg, no sugar in your cup of tea, swapping butter for olive oil, or walking for ten minutes instead of scrolling on the sofa all add up. Don’t underestimate the power of small habits.

I encourage women to focus on five key areas — but you don’t have to do them all at once. Start with what matters most to you, and keep an eye on your personal health numbers and family history – blood pressure, cholesterol, blood sugar, fracture risk – and build from there.

1. Muscles: One of the best things you can do for future-you is maintain (and build) muscle. Low muscle mass is linked with a higher risk of falls, poorer blood sugar control, and even a shorter lifespan. Aim for protein at every meal: fish, lean meat, eggs, beans, lentils, pulses, tofu, Greek yogurt or meat alternatives. Pair that with resistance training. Never lifted weights? Start with push-ups (as many as you can, 3 x a week). Think strong, not skinny.

2. Bones: Menopause accelerates bone loss, which raises the risk of osteoporosis and fractures later in life. To help combat this, load up on calcium-rich foods: dairy, fortified plant milks, tofu, leafy greens, almonds. Take a 10μg vitamin D supplement daily in winter. Resistance training isn’t just for muscles, it’s great for bones too.

3. Heart: Menopause is a wake-up call for heart health so cut back on saturated fats (processed meats, butter, coconut oil, cakes, crisps), that are linked to higher cholesterol level. Instead swap in unsaturated fats (olive oil, nuts, seeds, oily fish) and add in more fibre (wholegrains, beans, pulses, fruit, veg) to lower cholesterol and steady blood sugar. Finally ,slash the salt and flavour with herbs and spices instead.

4. Brain: Hormonal changes can affect focus, energy, and mood. Up those Omega-3s (oily fish, flax, chia, walnuts) to support brain health and choose brightly coloured fruit and veg to bring in polyphenols that keep your mind sharp.

5. Gut: Gut bacteria can alter after menopause, which can sometimes affect digestion and potentially even hormone balance. Aim for 30g fibre a day from wholegrains, fruit, veg, nuts, and legumes. Team this with fermented foods like kefir, yogurt, kimchi, or sauerkraut. And keep moving! Exercise supports gut health too.

Beyond Food: Food should also bring us joy. It’s not just fuel, it’s culture, connection, and community, and those things matter just as much for our happiness as vitamins and minerals ever will. So enjoy what you eat – it shouldn’t come with a side of guilt or anxiety. And remember: nutrition is only one piece of the puzzle. Sleep, stress, movement, alcohol, smoking, and the things we can’t control — like genetics, income, or where we live — all shape long-term health too. The point isn’t perfection; it’s about the small things you can do, consistently and affordably, that add up to real change.

You can find Jo on instagram @jomeadowsnutrition

About Benefit Menosupport Drink: Benefit says: “Our MenoSupport juice was designed to provide a convenient way of topping up key nutrients and adding a little extra fibre at this life stage. While no single food or drink is a magic fix, MenoSupport is a tasty, enjoyable way to add some key vitamins and minerals alongside a balanced diet and healthy lifestyle.

Find out more at thebenefitbrand.com

2025-10-03T13:54:00Z