Now that we’ve covered how movement can help you feel better during menopause, let’s talk about food.

What you eat directly affects your energy, hormones, and how your body feels every day. The good news is, it’s not about dieting. It’s about giving your body what it actually needs.

Five Simple Nutrition Swaps That Make a Big Difference

Increase protein to help keep your muscles strong and energy levels steady with options like chicken, tofu, eggs, fish, or a good quality protein shake.

Include healthy fats like omega-3s from salmon, walnuts, and flaxseeds to reduce inflammation and support brain health.

Add more fiber with whole grains, oats, vegetables, and legumes to keep digestion and blood sugar balanced.

Prioritise calcium and magnesium from leafy greens, dairy, and nuts to support strong bones, as menopause can increase the risk of bone loss.

Incorporate phytoestrogens from foods like flaxseeds, tofu, and tempeh, which can help offset some estrogen decline symptoms.

How Transform Takes the Stress Out of Eating

Between work, family, and everything else, figuring out what to eat can feel like just another job. That’s why Transform’s nutrition plan, designed by dietitian Liz, provides easy, balanced meals that take the guesswork out of healthy eating.

With over 800 dietitian-designed recipes that actually taste good, simple and family-friendly meal plans, and no restrictive diets, Transform focuses on real, nourishing food that works for your body.

What About Supplements

While food should always come first, the right supplements can fill the gaps and support your body through menopause.

✓  Protein powder is a simple way to boost muscle recovery and energy.

✓  Magnesium helps reduce stress, improve sleep, and support mood.

✓  Vitamin D and calcium are essential for keeping bones strong and preventing fractures.

✓  Omega-3s support brain health and help reduce inflammation.

✓  Adaptogens like ashwagandha and maca may help balance stress hormones and boost energy.

Always check with your healthcare provider before adding new supplements to your routine.

The Bottom Line: You Don’t Have to Do This Alone

Menopause doesn’t have to mean feeling tired, sluggish, or out of control. With the right movement, food, and support, you can feel strong, energised, and like yourself again.

That’s exactly what Transform helps with. Structured workouts, simple meal plans, and a community of mums who get it.

Want to see how easy feeling good can be? Try the Transform Lifestyle Subscription free for seven days.