Navigating nutrition during perimenopause and menopause can feel like trying to read a new cookbook in a foreign language. Hormones shift, metabolism changes, and many common diet rules no longer seem to apply. To help clear up the confusion and bust some myths, we turned to Dr. Meagan Marcuccilli, menopause specialist, for her expert take on the foods and drinks that truly support women through this transformative phase.
REDONDO BEACH CITY LIFESTYLE: FROM YOUR PERSPECTIVE, WHAT ARE THE MOST IMPORTANT NUTRIENTS FOR WOMEN IN PERIMENOPAUSE OR MENOPAUSE TO FOCUS ON?
DR. MEAGAN MARCUCCILLI: During this transitional period, certain nutrients become particularly crucial for maintaining health and managing symptoms. The top priorities include calcium and vitamin D for bone health, protein for preserving muscle mass, omega-3 fatty acids for heart and brain health, B vitamins for energy metabolism and mood support, magnesium for sleep and muscle function, and fiber for digestive health and weight management. These nutrients work synergistically to address the specific challenges women face during hormonal changes.
RBCL: HOW DO HORMONAL CHANGES DURING THIS TIME AFFECT THE WAY OUR BODIES PROCESS AND RESPOND TO FOOD?
DR. MEAGAN: The decline in estrogen during perimenopause and menopause can impact metabolism and body composition. Women often experience increased insulin resistance, making it easier to store fat, particularly around the midsection. The metabolic rate naturally slows, meaning fewer calories are needed to maintain weight. Additionally, changes in hunger and satiety hormones can increase cravings, especially for carbohydrates and comfort foods. Understanding these shifts helps explain why maintaining weight becomes more challenging and why nutrition strategies may need adjustment.
RBCL: WHY IS PROTEIN SO CRITICAL, AND HOW MUCH SHOULD WOMEN AIM FOR EACH DAY? WHAT ARE SOME OF YOUR GO-TO SOURCES?
DR. MEAGAN: Protein becomes increasingly important during menopause due to accelerated muscle mass loss, which naturally occurs with aging but intensifies during this hormonal transition. Adequate protein intake helps preserve lean muscle mass, supports bone health, aids in weight management by increasing satiety, and helps maintain metabolic rate.
Current guidelines suggest postmenopausal women should aim for 1.2-1.6 grams of protein per kilogram of body weight daily, significantly higher than the standard recommendation for younger adults. For a 140-pound woman, this translates to approximately 75-100 grams of protein daily. Excellent sources include lean meats, poultry, fish, eggs, dairy products, legumes, quinoa, nuts, and Greek yogurt. Spreading protein intake throughout the day, with 25-30 grams per meal, optimizes muscle protein synthesis.
RBCL: IS IT POSSIBLE TO GET ENOUGH CALCIUM AND VITAMIN D FOR BONE HEALTH THROUGH DIET ALONE, OR DO MOST WOMEN NEED SUPPLEMENTS?
DR. MEAGAN: Meeting calcium and vitamin D needs through diet alone can be challenging but isn't impossible. Women over 50 need 1,200mg of calcium and 800-1,000 IU of vitamin D daily. Calcium-rich foods include dairy products, leafy greens like kale and collard greens, canned salmon with bones, sardines, almonds, and fortified plant-based milks.
Vitamin D is more difficult to obtain from food sources alone, as it's naturally found in very few foods. Fatty fish, egg yolks, and fortified foods provide some vitamin D, but most women benefit from supplementation, especially those with limited sun exposure. A blood test can help determine if supplementation is necessary and at what dosage.
RBCL: THERE'S A LOT OF BUZZ AROUND LOW-CARB AND KETO DIETS. SHOULD WOMEN CUT OUT CARBS DURING THIS STAGE OF LIFE?
DR. MEAGAN: Completely eliminating carbohydrates isn't recommended. While reducing refined carbohydrates and added sugars is beneficial, complex carbohydrates play important roles in hormone production, brain function, and energy levels. Severe carb restriction can worsen common menopausal symptoms like sleep disturbances, mood swings, and fatigue by affecting cortisol levels and neurotransmitter production.
A better approach focuses on choosing nutrient-dense, fiber-rich carbohydrates like vegetables, fruits, whole grains, and legumes while limiting processed and sugary foods. This provides steady energy, supports gut health, and helps manage blood sugar fluctuations.
RBCL: WHAT MENOPAUSE DIET MYTHS OR TRENDS SHOULD WOMEN BE CAUTIOUS ABOUT?
DR. MEAGAN: Several nutrition myths can mislead women during menopause. The belief that extreme calorie restriction will overcome menopausal weight gain often backfires by further slowing metabolism and increasing muscle loss. Another common misconception is that all soy products are harmful, when moderate intake of whole soy foods may actually provide benefits for some women.
Be cautious of "menopause detoxes," expensive superfood supplements promising miracle results, and restrictive elimination diets without medical supervision. Quick-fix approaches rarely address the complex hormonal and metabolic changes occurring during this life stage.
RBCL: ARE THERE CERTAIN FOODS OR BEVERAGES THAT CAN HELP WITH HOT FLASHES, MOOD CHANGES, OR SLEEP DISTURBANCES?
DR. MEAGAN: Certain foods may help manage common menopausal symptoms, though individual responses vary. For hot flashes, some women find relief with foods containing plant compounds called phytoestrogens, found in flax seeds, sesame seeds, and moderate amounts of whole soy foods like tofu and edamame.
Omega-3 rich foods such as salmon, sardines, walnuts, and chia seeds may help with mood stability and reduce inflammation. For sleep support, foods rich in magnesium like leafy greens, almonds, and pumpkin seeds, or natural sources of melatonin like tart cherries, may be beneficial. Maintaining stable blood sugar through balanced meals can help prevent mood swings and energy crashes.
RBCL: HOW DO ALCOHOL, CAFFEINE, AND SUGARY DRINKS AFFECT MENOPAUSE SYMPTOMS?
DR. MEAGAN: These substances can significantly worsen menopausal symptoms. Alcohol disrupts sleep architecture, interferes with temperature regulation (increasing hot flashes), and negatively impacts bone health. Even small amounts can have amplified effects during this hormonal transition.
Caffeine sensitivity often increases during menopause, potentially triggering hot flashes, anxiety, and sleep disturbances. Consider reducing intake or switching to decaffeinated options, especially in the afternoon and evening.
Sugary drinks and foods cause rapid blood sugar spikes followed by crashes, which can intensify mood swings, cravings, and fatigue. These effects are often more pronounced during menopause due to increased insulin resistance.
RBCL: WHAT'S ONE COMMON PANTRY OR REFRIGERATOR ITEM YOU WISH EVERY WOMAN OVER 40 WOULD SWAP OUT, AND WHAT WOULD YOU REPLACE IT WITH?
DR. MEAGAN: One impactful swap is replacing refined breakfast cereals with steel-cut oats topped with Greek yogurt, berries, and nuts. This change provides significantly more protein, fiber, and healthy fats while delivering steady energy throughout the morning. The increased protein helps with satiety and muscle preservation, while the fiber supports digestive health and blood sugar stability.
Other beneficial swaps include choosing whole grain bread over white bread, replacing sugary snacks with nuts and fruit, and substituting flavored yogurt with plain Greek yogurt that you can sweeten naturally with fruit.
RBCL: WHEN DINING OUT OR GOING TO SOCIAL EVENTS, WHAT STRATEGIES HELP WOMEN STAY ON TRACK WITHOUT FEELING DEPRIVED?
DR. MEAGAN: Maintaining healthy eating habits while enjoying social occasions requires planning and flexibility. Review restaurant menus online beforehand to identify healthier options. Eat a small protein-rich snack before events to avoid arriving overly hungry, which can lead to poor food choices.
At restaurants, focus on filling half your plate with vegetables, choosing grilled or baked proteins, and being mindful of portion sizes. Don't hesitate to ask for modifications like dressing on the side or steamed vegetables instead of fried sides.
Remember that social connections are vital for mental health during this life transition. One meal won't derail your progress, so focus on overall patterns rather than perfection. Enjoy the company and conversation while making reasonably healthy choices when possible.
Note: This information is for educational purposes and should not replace personalized medical advice. Consult with healthcare providers for individual recommendations.
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Protein coffee:
Fresh espresso shot (one or two!)
Scoop of your favorite vanilla protein powder (I prefer whey protein)
1 cup milk of choice ( I like almond)
Mix protein powder with milk. For best results use a hand blender
Add espresso
Pour over ice and enjoy!