Nutrition to Support Menopause What you eat during menopause can help manage symptoms and protect long-term health. Hormonal changes affect bones, heart health, and metabolism — so a balanced diet is key. Focus On: • Calcium & Vitamin D – Support bone health. Include dairy or fortified plant milks, tofu, leafy greens, and oily fish. • Lean Protein – Helps maintain muscle and energy. Choose fish, poultry, eggs, beans, tofu and nuts. • Whole Grains & Fiber – This can help weight and cholesterol. Opt for oats, quinoa, and whole-grain bread.
• Fruits & Vegetables – Aim for 5+ servings daily for vitamins, minerals and antioxidants. • Healthy Fats – Omega-3s from salmon, flaxseed, and walnuts support heart health.
• Phytoestrogens – Soy products (like tofu and tempeh), legumes, cruciferous vegetables (such as broccoli and cauliflower), and flaxseed contain natural compounds that mimic estrogen in the body. These foods may help reduce hot flushes and support hormonal balance during menopause. • Limit: Processed foods, added sugars, excess salt, alcohol, caffeine, and spicy foods if they trigger symptoms. • Hydration: Drink plenty of water to regulate body temperature and replace fluids lost through sweating. • Supplements: If you feel you can’t meet your vitamin needs through food alone, check with your healthcare provider if supplements would be beneficial.
Sources: WebMD, Cleveland Clinic, Johns Hopkins Medicine, Academy of Nutrition & Dietetics.
Resources for physical health:
EAP Services Specialist Menopause Support
EAP Services Rongoā Māori Support
AIA MyCare
Workstation Guidelines
Email Health, Safety and Wellbeing team to receive a complimentary USB fan
Flexible working at AIA
Free period products in all bathrooms at AIA offices
Book a Massage or Reflexology appointment at AIA House
Schedule of regular activities such as yoga and run club around AIA House
Wellness rooms on levels 3 & 5 in AIA House
Mission Nutrition offers 80% discount off a consultation with a nutritionist through AIA Vitality
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Menopause Support Toolkit
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