What menopause actually is – and why you shouldn’t be fearful of it.

Menopause has unfairly earned a reputation as something negative to dread, to quietly endure, and to wish away. But like anything inevitable, knowledge is your best defense against fear. While perimenopause can bring some less-than-pleasant symptoms, your body’s ability to transition into a phase that prioritises long-term health and graceful ageing is actually pretty remarkable—and worth celebrating. It’s a time to reconnect with yourself, redefine your priorities, and embrace the wisdom that comes with age. Menopause means no more periods, stabilised hormones (goodbye monthly PMS), freedom from contraception, and a fresh opportunity to shift your goals and focus on you. This article is your virtual handbook for navigating menopause with confidence, showing how your lifestyle choices can either smooth the ride—or make it feel like a hormonal rollercoaster (cue hot flushes, sleepless nights, and crying in aisle five of Woolies).

Definitions You’ll Want to Know.

Perimenopause: Usually kicks off in your 40s (sometimes earlier). It’s the lead-up to menopause, when oestrogen and progesterone start fluctuating. Cue irregular periods, mood swings, hot flushes, and sleep drama. You’re still cycling, but your hormones are playing musical chairs. This phase can last for several years, and symptoms may vary widely from person to person.

Menopause: Typically arrives around age 51. It’s officially menopause when you’ve gone 12 months without a period. Hormone levels settle at a new low, fertility ends, and ideally, those pesky symptoms ease off.

Fun fact: When people say, “menopause is awful,” they’re usually talking about perimenopause. Think of perimenopause as a second puberty (yes, really). And don’t worry—men have their own version too!

Hormones & Health: What’s Changing?

As oestrogen and progesterone decline, your body goes through some noticeable shifts:

• Hot flushes & night sweats – thanks to your brain’s confused thermostat
• Bone loss – lower oestrogen = higher risk of osteoporosis
• Skin & hair changes – collagen takes a hit
• Cholesterol creep – heart health needs extra TLC
• Muscle loss & fatigue – testosterone dips can zap energy
• Mood changes and brain fog may also appear, making mental clarity and emotional balance harder to maintain.

The good news? Nutrition can be your secret weapon to soften the blow. Nutrients That Deserve a Spotlight - Nature’s medicine cabinet is full of goodies that support your body through menopause. Here’s what to stock up on:

Calcium

Your bones are begging for it. And no, it’s not just about milk.

• Dairy (milk, cheese, yoghurt)
• Sesame seeds
• Dark leafy greens

Vitamin D

Helps your body to absorb calcium. Get some sun, and eat:

• Fatty fish
• Egg yolks
• Offal (if you’re game)

Protein

Supports muscle, energy, and collagen for skin and hair.

• Eggs
• Lean meats
• Legumes & tofu
• Dairy
• Nuts & seeds

Soluble Fibre Keeps cholesterol in check and your gut happy.

• Oats
• Apples
• Psyllium husk
• Healthy Fats
• Reduce inflammation and support heart health.
• Fatty fish
• Avocados
• Olive oil

Supplements: Helpful or Hype?

Supplements can help—but they’re not one-size-fits-all. Chat with a 360me-Nutrition Dietitian before diving in, especially since some can clash with medications or health conditions.

Here are a few worth knowing about:

• Collagen – supports skin, joints, hair, and gut (especially if protein intake is low)
• Magnesium – great for sleep and anxiety, but choose the right type (only a few are proven to help with sleep)
• Psyllium Husk – A wonderful all-rounder fibre supplement that sweeps our bowels to keep things moving, while also helping to keep cholesterol in check!

Foods That Might Be Making Things Worse

Some foods can stir the pot during menopause. You don’t need to ban them, but moderation is key:

Alcohol – No one is trying to police fun by pointing out the bad guy here. However, if you choose to drink, be mindful that alcohol, in excess, can worsen hot flushes, sleep, and have poor effects on bone health.

Refined carbs – White bread, cakes, pastries. Too much stresses our blood sugar control, which comes with a whirlwind of its own effects. These foods can also reduce the regularity of our bowels, influencing the body’s ability to detox.

Highly processed foods – These tend to come as a cocktail of high salt, sugar, and bad fats. They can be enjoyable in moderation; however their inflammatory impacts mean they are best kept second to intake of wholefoods. Examples include fries, instant noodles, and deli meats.

Lifestyle Matters Too

Nutrition plays a vital role in feeling your best, but it’s just one piece of a larger puzzle. A truly holistic approach to thriving during perimenopause and menopause considers multiple interconnected areas that influence your daily well-being. Your mindset, environment, and daily habits all play a role in shaping how you experience this transition.

Daily Movement

Whether it’s walking, dancing, yoga, or tennis —move your body. It helps with hot flushes, anxiety, bone strength, and heart health.

Stress Management

Stress can amplify symptoms. Find what works for you—meditation, journaling, nature walks, or just a good laugh.

Social Connections

You’re not alone. Lean into friendships, support groups, or have a Friday night dinner with friends. Connection is medicine.

Why See a Dietitian??

Dietitians are your nutrition detectives. The 360Me-Nutrition Dietitians are evidence based, and skilled in looking at your whole health picture to help you:

• Identify missing nutrients
• Understand body composition changes and why what previously worked is no longer cutting it
• Navigate weight shifts linked to changes in insulin sensitivity
• Personalise your nutrition plan, so it actually works for you

Menopause isn’t the end—it’s a recalibration. With the right tools, you can feel strong, vibrant, and totally in control. And if you ever find yourself crying in aisle five, just remember: you’re not broken, you’re transforming.