Nigel Denby, RD. Menopause Dietitian and CEO of Your Menopause by Harley Street at Home
This blog offers a bite-sized summary of key takeaways from Nigel Denby’s expert talk at our recent Nutrition, Lifestyle & Menopause Symposium, held in March 2025. Nigel Denby’s session explored how targeted nutrition can support women through the menopause transition – helping to protect long-term health and manage common symptoms.
“Menopause presents a critical window for targeted nutritional intervention to support long-term health outcomes. This blog highlights key dietary considerations for optimising cardiovascular, bone, and digestive health during the menopause transition.”
Menopause marks a major life transition for women, bringing not only hormonal changes but also increased health risks and shifting nutritional needs. Nutrition plays a vital role during this stage, helping to manage symptoms, support heart and bone health, and promote overall wellbeing for the decades ahead.
Heart and Bone Health Take Centre Stage
After menopause, oestrogen levels decline sharply, impacting cholesterol balance, blood vessels, bone density, and body composition. Women become more susceptible to cardiovascular disease and osteoporosis. A heart-healthy, bone-supporting diet becomes crucial. Key components include:
- Reducing saturated fat and replacing it with unsaturated fats like olive or rapeseed oil.
- Eating at least five portions of fruit and vegetables daily and opting for a variety throughout the week.
- Limiting salt to no more than 6g per day (equivalent to 1 tsp) and free sugars to no more than 30g per day (equivalent to 7 sugar cubes).
- Achieving at least 30g fibre per day to support gut and heart health.
- Ensuring adequate calcium intake (700–1200mg daily) through dairy, fortified plant-based alternatives, or other calcium-rich foods such as dark leafy green vegetables, tahini, haricot beans and calcium-set tofu.
- Maintaining sufficient Vitamin D levels (10µg or 400IU daily supplement).
The Mediterranean Way
The Mediterranean-style diet is often regarded as the gold standard for menopause.1,2
Plant-based proteins, healthy fats, high fibre, modest alcohol intake, and portion control all support healthy ageing, weight management, and cardiovascular protection. Even modest weight loss (5–10% of body weight) can significantly improve heart and metabolic health.3,4,5
Digestive Health and the Menopause Gut Connection
Emerging evidence suggests that menopause impacts the gut microbiome, influencing digestion and overall health.6
Many women experience new or worsening symptoms like bloating, constipation, and IBS-type complaints during perimenopause. A diet rich in fibre, plant foods, and potentially probiotics may support better gut health, though more research is needed to identify the most effective strategies.7,8,9
Supplements: Targeted, Not Trendy
While food should always come first, some supplements can support health during menopause when dietary intake isn’t sufficient. Key supplements include:
- Vitamin D for bone and immune health.
- Calcium if food sources fall short.
- Probiotics for digestive health, particularly in women with IBS symptoms.
- Plant stanols to help manage cholesterol.
- Iron if deficiency is confirmed.
Choosing scientifically validated supplements — those backed by robust human trials — is important. Women should look for products manufactured to pharmaceutical standards and avoid supplements with exaggerated claims. In the MyNutriWeb Nutrition, Lifestyle and Menopause symposium there is a session on supplements.
Opportunity for a Health Reset
Menopause isn’t just about managing symptoms; it’s a window of opportunity to invest in long-term health. It’s a time to move beyond fad diets and restrictive eating, and to embrace sustainable, balanced habits that nourish the body and mind. Building muscle strength, supporting emotional wellbeing, and staying active are as important as what’s on the plate.
In Summary
Nutrition alone can’t solve every menopausal challenge, but it is a powerful foundation for improving wellbeing, managing symptoms, and protecting future health. By focusing on heart-friendly eating, bone support, digestive health, and maintaining a healthy weight, women can navigate menopause feeling empowered rather than overwhelmed. For more information on diet and menopause, you can watch the MyNutriWeb Nutrition, Lifestyle and Menopause symposium on-demand.
References
- Barrea L, Pugliese G, Laudisio D, Colao A, Savastano S, Muscogiuri G. Mediterranean diet as a medical prescription in menopausal women with obesity: A practical guide for nutritionists. Crit Rev Food Sci Nutr. 2021;61(7):1201-1211. doi: 10.1080/10408398.2020.1755220. Epub 2020 Apr 24. PMID: 32329636.
- Erdélyi A, Pálfi E, Tűű L, Nas K, Szűcs Z, Török M, Jakab A, Várbíró S. The importance of nutrition in menopause and perimenopause—A review. 2023 Dec 21;16(1):27. doi: 10.3390/nu16010027. PMID: 38201856; PMCID: PMC10780928.
- Fenton A, Smart C, Goldschmidt L, Price V, Scott J. Fat mass, weight and body shape changes at menopause—causes and consequences: a narrative review. 2023 Aug;26(4):381-387. doi: 10.1080/13697137.2023.2178892. Epub 2023 Mar 9. PMID: 36891919.
- Hurtado MD, Saadedine M, Kapoor E, Shufelt CL, Faubion SS. Weight gain in midlife women. Curr Obes Rep. 2024 Jun;13(2):352-363. doi: 10.1007/s13679-024-00555-2. Epub 2024 Feb 28. PMID: 38416337; PMCID: PMC11150086.
- Kapoor E, Collazo-Clavell ML, Faubion SS. Weight gain in women at midlife: A concise review of the pathophysiology and strategies for management. Mayo Clin Proc. 2017 Oct;92(10):1552-1558. doi: 10.1016/j.mayocp.2017.08.004. PMID: 28982486.
- Santos-Marcus et al 2018, Liu et al, 2022, Yang et al, 2022, Santoro and Sutton-Tyrell 2011
- Evans CEL. Dietary fibre and cardiovascular health: A review of current evidence and policy. Proc Nutr Soc. 2020 Feb;79(1):61-67. doi: 10.1017/S0029665119000673. Epub 2019 Jul 3. PMID: 31266545.
- Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The health benefits of dietary fibre. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.
- Mathers JC. Dietary fibre and health: The story so far. Proc Nutr Soc. 2023 May;82(2):120-129. doi: 10.1017/S0029665123002215. Epub 2023 Feb 14. PMID: 36786062.
Disclaimer: This blog was supported by an unrestricted educational grant from the healthcare professional support team at Your Menopause by Harley St At Home. Approval of each sponsor and activity is carefully assessed for suitability on a case by case basis. Sponsorship does not imply any endorsement of the brand by MyNutriWeb, its organisers, its moderators or any participating healthcare professional, or their association. Sponsorship funds are reinvested into the creation and promotion of professional development opportunities on MyNutriWeb.
