Diet for menopause: the Mediterranean diet pattern offers an excellent framework for menopausal nutrition, emphasizing anti-inflammatory foods that support both symptom management and long-term health outcomes. Remember that dietary changes work best as part of a comprehensive approach including regular exercise and proper hydration.
Half the world's population will experience menopause, and a proper diet has become vital as eight in ten women deal with troublesome symptoms . Women typically reach this life-changing phase at 51, which demands specific changes in nutrition .
The menopausal journey brings unique challenges, especially with weight control that affects at least 50% of women . Women gain about 1.5kg yearly during perimenopause, which adds up to 10kg by the time they reach menopause . This weight increase happens in part because of reduced muscle mass, which lowers their caloric needs .
A proper diet during menopause goes beyond weight control. The body needs more nutrients as hormones change, especially protein, calcium and fiber . Research shows that eating more wholegrains, fruits, and vegetables while cutting back on fats can help reduce hot flushes . Regular soya consumption might improve hot flushes and night sweats, though results differ among women .
This detailed menopause diet plan UK piece covers the best foods to manage menopause symptoms, key nutrients, and practical ways to handle this vital life phase. The need to understand proper dietary choices becomes even more significant since all but one of these women don't eat their recommended 5-a-day .
Why diet matters during menopause
A tailored diet for menopause becomes vital as your body goes through physical changes that make eating right a challenge. Your body experiences major metabolic changes that affect your energy and disease risk when estrogen levels drop.
How hormone changes affect your body
Your body's ability to process and store nutrients changes with dropping estrogen levels. Body fat around organs typically rises from 5-8% to 10-15% of total weight [1]. Your metabolism slows down and you lose muscle mass, which leads to weight gain that many women notice.
These metabolic changes run deep. Women after menopause often see higher blood pressure, blood sugar, and blood fats [2]. These changes happen no matter your age, which tells us menopause itself causes them, not just aging [2].
The hormone changes bring other uncomfortable symptoms too. Many women deal with hot flushes, night sweats, sleep problems, mood swings, poor focus, brain fog, fatigue, and joint pains [3]. Bloating and digestive issues also pop up as estrogen levels change [4].
The role of nutrition in managing symptoms
Good nutrition is the life-blood of a healthy menopause, whatever your treatment plan includes [1]. Studies show that specific diet changes can reduce symptoms and make life better.
Research has shown that eating more wholegrains, fruits, vegetables, and less fat helps reduce hot flushes [3]. Women who lose a bit of weight see even better results [3].
Dietary fiber helps a lot if you have digestive problems. The National Diet and Nutrition Survey shows that UK women don't eat enough fiber [1]. Only one in three women eat their recommended 5-a-day fruits and vegetables [1].
Your menopause nutrition plan should focus on these key nutrients:
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Calcium and vitamin D protect your bones as they lose minerals faster with less estrogen [3]
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Omega-3 fatty acids link to better health in women after menopause [3]
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Protein helps keep your muscles strong and fights age-related muscle loss [3]
Some foods might make menopause symptoms worse. While we need more research, many women feel better when they cut back on alcohol, caffeine, and spicy foods that can affect hot flushes and sleep [1].
Long-term health risks without dietary changes
Women face higher risks of several serious health issues after menopause without the right diet changes. Cardiovascular disease and osteoporosis top the list of concerns [3].
Less estrogen leads to much higher heart disease risk [1]. Your cholesterol and blood pressure often rise during this time [3]. Heart disease risk goes up after menopause, so heart-healthy eating becomes crucial [3].
Your bones lose calcium and other minerals faster as estrogen drops [3]. This raises your risk of breaks - a newer study, published in 2017 of almost 750 postmenopausal women found that those who ate more dairy and animal protein managed to keep better bone density [3].
Diet can fight many of these changes. Recent analysis shows that what you eat and your gut bacteria play a part in menopause-related metabolic changes [2]. A diet rich in fiber, complex carbs, and healthy fats might help reduce these effects [2].
The Mediterranean Diet looks promising, with some evidence showing it might help with immediate menopause symptoms [3]. Foods like soy, linseeds, and legumes contain plant estrogens that could help manage symptoms and support long-term health [3].
A smart approach to your menopause diet plan UK does more than just help with current symptoms—it builds a foundation for staying healthy in the years ahead.
Best foods for hormone balance
The right food choices are vital for an effective diet for menopause. Your body needs specific food groups that help balance hormones and reduce symptoms during this transition.
Wholegrains and fiber-rich foods
Wholegrains play a vital role in menopause nutrition plans because they support hormone balance with essential nutrients. These foods pack B vitamins, magnesium, and dietary fiber [5]. A study of over 50,000 post-menopausal women revealed that eating more whole grains and fiber reduced their chances of insomnia [6].
Wholegrains' complex carbohydrates help control blood sugar levels and reduce insulin resistance. These factors play a big role in managing weight gain during menopause and energy levels [7]. Yes, it is true that adding fiber through wholegrains can lower cholesterol and blood glucose while preventing constipation [8].
Key wholegrains to include:
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Brown rice and whole wheat bread
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Oats and barley
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Quinoa and rye
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Bulgur and freekeh
UK women's dietary fiber intake remains nowhere near the recommendations. Women should eat at least half a kilogram of fruits and vegetables daily [5]. You can get better results by switching refined grains with wholegrains that provide steady energy throughout the day.
Cruciferous vegetables and leafy greens
The unique nutritional makeup of cruciferous vegetables and leafy greens makes them great for menopausal women. These vegetables contain glucosinolates [4] and diindolylmethane (DIM) that help your liver and digestive system detoxify estrogen [4].
Research shows that eating more cruciferous vegetables reduces the chances of menopausal symptoms [4]. A compelling study found that women who ate more cruciferous vegetables (at least 70.8 grams/day) were half as likely to experience menopausal symptoms compared to those eating less than 33 grams daily [4].
Dark leafy greens are rich in magnesium, which helps produce hormones and regulates your body's stress response [7]. These greens also contain nutrients that boost cognitive health, which can help with [brain fog menopause](https://goldmanlaboratories.com/blogs/blog/brain-fog-menopause) [9].
Top cruciferous vegetables to include:
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Broccoli, cauliflower, Brussels sprouts
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Kale, cabbage, bok choy
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Watercress, Swiss chard, collard greens
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Rocket, spinach, turnip and mustard greens
Women with thyroid issues should lightly cook their cruciferous vegetables. This cooking method reduces goitrogens that can affect thyroid function [4].
Healthy protein sources like eggs and tofu
Protein becomes more important during menopause because lower estrogen leads to muscle loss [10]. Good protein intake helps fight fatigue menopause and supports joint pain menopause by repairing tissues.
Soy protein stands out from other plant proteins as it contains all nine essential amino acids your body can't produce [11]. Soy also contains isoflavones, phytoestrogens that might reduce hot flushes. One study linked higher soy food intake to fewer menopausal symptoms [4].
Eggs provide quality protein with vitamin D and iron - nutrients women often lack [8]. The Mediterranean Diet Menopause approach suggests plant proteins like legumes can delay early menopause and reduce inflammation [8].
Protein should make up about 1/4 of your meal portions during menopause [12]. Research suggests women in perimenopause and beyond need 30-50 grams of protein in their first meal to build muscle effectively [13].
A good menopause diet plan UK should include various protein sources from both animal and plant foods. This variety ensures you get all essential nutrients while maintaining hormone balance.
Key nutrients for bone and heart health
Your nutritional needs change a lot when estrogen levels drop. Bone and heart health need special attention in any menopause diet plan UK. The right nutrients can help offset increased health risks during this transition.
Calcium-rich foods and daily targets
Women lose calcium from their bones faster as estrogen drops, which raises their osteoporosis risk [14]. Bone mineral density typically decreases by 10-12% in the spine and hip during the first 5-10 years of menopause [14]. Calcium intake is vital to keep bones strong.
Postmenopausal women need 1,200mg of calcium daily, while premenopausal women need 700mg [15]. Women should get this through diet rather than supplements. Some studies suggest a link between calcium supplements and heart disease risk [16].
Top calcium-rich foods include:
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Dairy products (milk, yogurt, cheese)
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Green leafy vegetables (kale, watercress, broccoli)
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Canned fish with bones (sardines, salmon)
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Nuts and seeds (almonds, Brazil nuts, sesame seeds)
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Dried fruits (figs, apricots)
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Calcium-fortified plant milks and cereals
Vitamin D sources and supplementation
Vitamin D helps your body absorb and use calcium effectively [17]. Getting enough vitamin D in the UK can be tough, especially during winter months.
Sunlight in the UK isn't strong enough to produce vitamin D from October through March [18]. The NHS suggests adults should take a daily supplement with 10 micrograms (400 IU) of vitamin D in autumn and winter [19]. Women over 65, those with darker skin, or limited sun exposure need supplements year-round [20].
You can get some vitamin D from these foods:
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Oily fish (salmon, mackerel, sardines)
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Eggs (particularly the yolk)
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Fortified cereals and plant milks
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Some mushrooms (vitamin D marked on packaging)
Vitamin K2 works well with vitamin D3 and helps direct calcium to bones instead of letting it build up in arteries [17].
Omega-3 fats for heart and brain
Menopause and cardiovascular health need omega-3 fatty acids as estrogen's protective effects decrease. These fats support cognitive function and may help with brain fog menopause symptoms.
Omega-3s, especially EPA and DHA, can boost mood by enhancing brain chemicals like serotonin and dopamine [1]. This might explain why they help with menopausal depression [2].
Eat at least two portions of fish weekly, including one portion of oily fish, as the NHS recommends [20]. Plant-based alternatives include:
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Walnuts
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Flaxseeds and linseeds
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Rapeseed oil
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Omega-3 enriched eggs
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Algae-based supplements
Magnesium and potassium for blood pressure
Magnesium plays a vital role in menopause nutrition plans. Bones store about 60% of magnesium, which helps prevent osteoporosis [21]. It also regulates heart function and may reduce fatigue menopause symptoms [22].
Women who get more magnesium have a lower risk of menopause and blood pressure problems [23]. Research shows magnesium levels relate to waist size, which might help with weight gain during menopause [23].
Potassium helps blood vessels relax, which lowers blood pressure and prevents muscle cramping [16]. Rich sources of these minerals include:
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Nuts and seeds (especially pumpkin seeds)
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Whole grains
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Dark leafy greens
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Beans and legumes
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Bananas and avocados
A balanced approach to menopause treatment with these nutrients can support long-term bone and heart health while easing symptoms.
Understanding phytoestrogens and their effects
Phytoestrogens have caught the attention of many experts as they explore a detailed diet for menopause approach. These compounds fascinate researchers because they might help women deal with tough symptoms during this life transition.
What are phytoestrogens?
Phytoestrogens are natural plant compounds that look like human estrogen in structure and can create estrogen-like effects in the body [24]. These plant-derived substances can act like estrogen because their chemical makeup matches estradiol, which the body naturally produces [3]. Your body's estrogen receptors respond to phytoestrogens as if they were estrogen, though their activity isn't as strong [24].
You'll find several main types of phytoestrogens:
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Isoflavones - we find these mostly in soy products and legumes
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Lignans - these show up in flaxseeds, cereals, fruits and vegetables
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Coumestans - these appear in clover, sunflower seeds and bean sprouts
These compounds adapt to your body's needs. They can boost natural estrogen when levels drop and block stronger estrogen forms when levels rise [25]. This balanced behavior makes them valuable options for Menopause Treatment.
Top UK food sources: soya, flaxseeds, lentils
Eastern Asian diets typically contain 15-50mg of isoflavones each day, while Western diets have nowhere near that amount - about 2mg daily [3]. This huge gap might explain why only 10-25% of Asian women experience hot flushes compared to 70-80% of Western women [26][27].
Health-conscious people in the UK eat substantially more phytoestrogens than most Europeans. Men consume about 24.9mg/day and women 21.1mg/day, which towers over the 1.0-1.3mg/day in Spain and Greece [28].
The UK's main food sources include:
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Soy products - tofu (20mg per 3 ounces), tempeh (37mg per 3 ounces), and soybeans (47mg per cup) lead the way [29]
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Flaxseeds - these contain lignans at levels 800 times higher than other plants [30]
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Legumes - lentils, chickpeas, and beans are great sources
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Other sources - sesame seeds, berries, whole grains, and certain vegetables
Women looking for menopause nutrition benefits can add these foods to their daily meals. Smoothies and breakfast cereals taste great with flaxseeds, while tofu works perfectly in stir-fries or salads as part of a [Mediterranean Diet Menopause](https://goldmanlaboratories.com/blogs/blog/mediterranean-diet-menopause) approach.
How they may help with hot flushes
Research shows mixed but promising results about how phytoestrogens help with menopausal symptoms. Studies prove they reduce hot flush intensity, and some combinations even decrease their frequency [31].
A 2022 study looked at women taking 40mg of soy isoflavones twice daily for 12 weeks. The results impressed researchers - perimenopausal women saw hot flashes drop by 42.5%, while postmenopausal women experienced a 33.1% reduction [3]. Another study with 30 women showed that 40 grams of crushed flaxseed daily for 6 weeks cut hot flash frequency in half [32].
Women searching for the best foods for menopause symptom relief might benefit from adding phytoestrogens to their balanced menopause diet plan UK. The 2022 study revealed more benefits beyond hot flush relief - women slept better, felt less depressed, and saw improvements in sexual function [3].
In spite of that, it's worth mentioning that phytoestrogens can't fully replace hormone therapy [3]. Women should talk to their healthcare providers about their options, especially when you have hormone-sensitive conditions, as part of a detailed approach to Natural Remedies for Menopause.
Foods to avoid or limit during menopause
A successful diet for menopause needs both good food choices and knowledge of what to avoid. Some foods and drinks can make troublesome symptoms worse and end up lowering your quality of life.
Caffeine and its effect on sleep and flushes
Caffeine makes menopausal symptoms worse for many women. A Mayo Clinic study revealed a strong link between caffeine consumption and severe hot flushes and night sweats in postmenopausal women [33]. This happens because caffeine makes blood vessels narrow and disrupts how your body controls temperature [34]. Your sensitivity to caffeine might increase as your liver slows down during menopause [35]. Women who struggle with sleep should skip caffeinated drinks, particularly after lunch [35].
Alcohol and hormonal disruption
You need to think over your alcohol intake since it blocks estrogen receptors in your body [36]. This blocking becomes more problematic as hormone levels drop naturally [37]. Alcohol doesn't just trigger hot flushes - it raises your risk of bloating during menopause and makes fatigue menopause symptoms worse. The UK's Chief Medical Officers suggest limiting yourself to 14 units per week. These units should spread across several days with breaks in between [38].
Spicy and sugary foods as symptom triggers
Your body temperature rises when you eat spicy foods, which leads to sweating and flushing [5]. Sugar causes similar issues - when your blood sugar spikes, you might experience more frequent and intense hot flashes [6]. Both types of food can worsen brain fog menopause symptoms and mess with your energy levels.
Processed foods and hidden salt
Hidden sodium and sugar in processed foods often cause water retention and bloating during menopause [39]. On top of that, these foods can harm your menopause and blood pressure health. The best approach to menopause nutrition involves cutting back on ready meals, soups, cooking sauces, and salty snacks [20].
Practical tips for a menopause diet plan (UK)
A successful diet for menopause needs practical strategies that go beyond food choices. A well-laid-out approach helps manage symptoms and supports long-term health.
Sample daily meal plan
Your menopause nutrition works best when you structure meals using the plate model - ¼ protein, ¼ whole grains, and ½ vegetables or fruits [40]:
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Breakfast: Greek yogurt with berries and flaxseeds
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Lunch: Mediterranean quinoa bowl with leafy greens
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Dinner: Baked fish with sweet potato and steamed vegetables
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Snacks: Hummus with vegetable sticks or a small handful of nuts
Hydration and fluid intake
The NHS Eat Well Guide suggests 6-8 cups of fluid daily [41]. This becomes a vital need during menopause because our bodies retain less moisture and we lose our sense of thirst as we age [41]. Good hydration helps reduce Hot Flushes and may surprisingly guard against incontinence [41].
Meal timing and portion control
Regular meal times help balance appetite hormones and circadian rhythms [42]. You should eat breakfast within an hour of waking, keep meals 3-4 hours apart, and finish dinner at least 2-3 hours before bed [4]. Your hand works as a portion guide - your palm shows protein portions, your fist measures carbohydrates, and two thumbs indicate healthy fats [4].
Weight management strategies
Managing Weight Gain During Menopause works best with a modest calorie deficit of 300-500 calories daily [43]. Nutrient-dense foods matter more than strict calorie counting [44]. Start your day with protein, aiming for 30-50g in your first meal [44].
Exercise and resistance training
Mix 150 minutes of moderate aerobic activity weekly with resistance training 2-3 times weekly [40]. Muscle-strengthening exercises support Menopause and Bone Health effectively [22]. Basic exercises like squats, pushups, and bicep curls work great for beginners [12].
Conclusion
Proper nutrition plays a pioneering role in managing menopause symptoms. Your body needs specific nutrients to guide hormonal changes and maintain good health during this transition. The right food choices help curb weight gain during menopause and reduce symptoms like hot flushes and brain fog.
Women who make wholegrains, calcium-rich foods, and lean proteins their priorities usually face fewer uncomfortable symptoms. Phytoestrogen sources like soy products are great for managing temperature regulation and mood swings. These natural compounds work among other natural remedies for menopause to create a complete approach to wellness.
Your bones need extra care through calcium and vitamin D intake to protect against osteoporosis risk during menopause and bone health. Heart-healthy food choices support menopause and cardiovascular health when women become more vulnerable to these conditions.
Any menopause nutrition plan should think over foods that trigger or worsen symptoms. Caffeine, alcohol, spicy foods, and processed items often make bloating during menopause worse and disrupt sleep. Reducing these items usually brings noticeable improvement in symptoms.
The Mediterranean Diet proves especially helpful for menopausal women because it focuses on anti-inflammatory foods and heart-healthy fats. This eating pattern helps maintain healthy blood pressure levels and might reduce fatigue and joint pain.
Dietary changes work best as part of a complete menopause treatment plan. Exercise during menopause, especially resistance training, works with good nutrition to preserve muscle mass and bone density. These lifestyle changes build a foundation for health that lasts well into life after menopause.
Smart meal timing and proper hydration boost these benefits by regulating appetite hormones and managing symptoms. Small, nutrient-dense meals throughout the day usually control symptoms better than larger, infrequent meals.
Quality menopause supplements can fill nutritional gaps when diet changes aren't enough. These products should add to, not replace, a nutrient-rich diet based on whole foods.
Every woman experiences menopause differently, so dietary approaches need to match individual symptoms, priorities, and health concerns. Without doubt, the work put into optimizing nutrition during this transition brings most important rewards – not just symptom relief but better wellbeing that lasts decades beyond menopause.
Key Takeaways
Understanding the right nutritional approach during menopause can significantly reduce symptoms and protect long-term health through strategic food choices and lifestyle modifications.
• Prioritize hormone-balancing foods: Include wholegrains, cruciferous vegetables, and phytoestrogen-rich foods like soy and flaxseeds to help manage hot flushes and support natural hormone regulation.
• Focus on bone and heart protection: Consume 1,200mg calcium daily through dairy and leafy greens, plus omega-3 rich fish twice weekly to combat increased osteoporosis and cardiovascular disease risks.
• Avoid symptom triggers: Limit caffeine, alcohol, spicy foods, and processed items that can worsen hot flushes, sleep disruption, and bloating during menopause.
• Implement strategic meal timing: Eat 30-50g protein at breakfast, maintain consistent meal schedules, and combine nutrition with resistance training to prevent muscle loss and weight gain.
• Stay properly hydrated: Drink 6-8 cups of fluid daily to reduce hot flushes and support overall wellbeing, as menopausal bodies retain less moisture naturally.
FAQs
Q1. What are some key foods to avoid during menopause? During menopause, it's best to limit or avoid foods that can worsen symptoms. These include caffeine, alcohol, spicy foods, and processed items high in sugar and salt. Trans fats found in many packaged snacks and baked goods should also be minimized.
Q2. Which nutrients become especially important during menopause? Calcium, vitamin D, and omega-3 fatty acids are particularly crucial during menopause. These nutrients support bone health, heart function, and may help manage symptoms like hot flushes and mood changes. Protein also becomes more important to maintain muscle mass.
Q3. How can diet help manage menopausal symptoms? A balanced diet rich in whole grains, fruits, vegetables, and lean proteins can help manage symptoms like hot flushes and weight gain. Phytoestrogen-rich foods such as soy products and flaxseeds may offer additional benefits for some women in reducing the frequency and intensity of hot flushes.
Q4. What role do phytoestrogens play in menopause nutrition? Phytoestrogens are plant compounds that can mimic the effects of estrogen in the body. Found in foods like soy, flaxseeds, and lentils, they may help alleviate some menopausal symptoms, particularly hot flushes. However, their effectiveness can vary among individuals.
Q5. How should meal planning change during menopause? During menopause, it's beneficial to focus on nutrient-dense foods and practice portion control. Aim for balanced meals with plenty of fruits and vegetables, whole grains, and lean proteins. Eating smaller, more frequent meals can help manage energy levels and reduce the likelihood of weight gain.
References
[1] - https://www.drlouisenewson.co.uk/knowledge/omega-3-menopause-and-hormone-health
[2] - https://pmc.ncbi.nlm.nih.gov/articles/PMC3195360/
[3] - https://www.medicalnewstoday.com/articles/320630
[4] - https://columbusobgyn.com/how-diets-affect-menopause/
[5] - https://www.menopausecare.co.uk/blog/nutrition-diet-and-menopause
[6] - https://gennev.com/learn/sugar-and-menopause/
[7] - https://www.bristolmenopause.com/blog/top-foods-to-support-hormonal-balance-post-menopause-
[8] - https://chapelhillhormonetherapy.com/foods-for-menopause-nutrition/
[9] - https://www.avogel.co.uk/health/menopause/videos/5-reasons-to-eat-more-leafy-greens-in-perimenopause-and-menopause/
[10] - https://www.elektrahealth.com/blog/protein-during-menopause/
[11] - https://nutritionsource.hsph.harvard.edu/soy/
[12] - https://thebms.org.uk/wp-content/uploads/2023/06/19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf
[13] - https://www.midlifemakeover.co.uk/blog/The Power of Protein
[14] - https://pmc.ncbi.nlm.nih.gov/articles/PMC10780928/
[15] - https://www.endocrine.org/menopausemap/health-impacts/index.html
[16] - https://www.health.harvard.edu/heart-health/key-minerals-to-help-control-blood-pressure
[17] - https://www.drlouisenewson.co.uk/knowledge/all-about-vitamin-d-menopause-and-hormone-health
[18] - https://www.nutrition.org.uk/nutrition-for/women/menopause/reducing-health-risks-after-the-menopause-with-nutrition-and-diet/
[19] - https://www.cuh.nhs.uk/patient-information/menopause-a-healthy-lifestyle-guide/
[20] - https://emrts.nhs.wales/files/emrts-wellbeing/menopause/diet-and-menopause-pdf/
[21] - https://www.healthline.com/nutrition/magnesium-for-menopause
[22] - https://www.nutrition.org.uk/nutrition-for/women/menopause/managing-menopause-symptoms-with-nutrition-and-diet/
[23] - https://pmc.ncbi.nlm.nih.gov/articles/PMC9572475/
[24] - https://themenopausecharity.org/information-and-support/what-can-help/what-are-the-best-foods-to-eat/
[25] - https://dominiqueludwig.com/phytoestrogens-and-menopause/
[26] - https://pmc.ncbi.nlm.nih.gov/articles/PMC3074428/
[27] - https://www.bbc.co.uk/food/articles/menopause_food
[28] - https://pubmed.ncbi.nlm.nih.gov/22510793/
[29] - https://www.va.gov/WHOLEHEALTHLIBRARY/tools/phytoestrogens.asp
[30] - https://balancemyhormones.co.uk/12-foods-high-in-estrogen/
[31] - https://pubmed.ncbi.nlm.nih.gov/23270754/
[32] - https://womensmentalhealth.org/posts/phytoestrogens-and-menopause/
[33] - https://pubmed.ncbi.nlm.nih.gov/25051286/
[34] - https://eraclinics.co.uk/caffeine-your-menopause-symptoms/
[35] - https://secondspringnutrition.co.uk/2025/05/12/menopause-coffee-time-to-rethink-or-refill/
[36] - https://www.tena.co.uk/women/living-with-bladder-weakness/menopause-and-urine-leakage/menopause-and-food
[37] - https://birminghammenopauseclinic.com/alcohol-and-menopause-what-every-woman-should-know/
[38] - https://alcoholchange.org.uk/alcohol-facts/fact-sheets/alcohol-and-menopause
[39] - https://gennev.com/learn/foods-to-avoid-in-menopause/
[40] - https://www.bda.uk.com/resource/menopause-diet.html
[41] - https://themenopausecharity.org/information-and-support/what-can-help/hydration/staying-hydrated/
[42] - https://raquelbritzke.co.uk/women-over-40-menopause-diet-weight-loss/
[43] - https://www.womens-health-concern.org/wp-content/uploads/2023/06/31-WHC-FACTSHEET-Weight-Gain-and-menopause-JUNE2023-A.pdf
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