The Top 5 Nutrition and Lifestyle Tip to Ease Your Menopause Symptoms

Menopause is a natural phase in a woman’s life, but it’s not always easy to navigate. 

From joint pain to weight gain, disrupted sleep, and fluctuating energy, your body is going through a significant transformation. But there is some good news. You don’t need to invest hundreds of pounds in fancy supplements or premium foods to manage your symptoms effectively. 

Small, evidence-based changes to your diet and lifestyle can make a profound difference.

Below are five practical, cost-effective strategies for managing menopause symptoms, based on scientific research and proven methods.

Prioritise Protein to Support Lean Tissue and Metabolism

As oestrogen levels drop during menopause, women often experience a loss of muscle mass (sarcopenia) and a slowing metabolism. This makes it more important than ever to maintain muscle, which not only helps with metabolism but also supports bone density and overall strength.

Research suggests that eating 25-30g of protein per meal is optimal for muscle maintenance and metabolic function. 

A study published in The American Journal of Clinical Nutrition found that increased protein intake can prevent muscle loss and promote fat-free mass retention in menopausal women (Wells et al., 2013).

Affordable sources of protein include:

• Eggs
• Greek yoghurt
• Chicken thighs (more cost-effective than chicken breast)
• Frozen fish fillets
• Lentils and beans
• Tinned fish (sardines, mackerel)

If you struggle to meet protein requirements with food alone, a high-quality protein supplement like Awesome Protein can support muscle mass maintenance on busy days, providing a quick and effective solution.

Support Joint Health with Omega-3 and Anti-Inflammatory Foods

Joint pain and stiffness are common during menopause due to hormonal fluctuations. Instead of relying on painkillers, consider incorporating anti-inflammatory foods that help manage these symptoms naturally.

Omega-3 fatty acids are particularly important for reducing inflammation and supporting joint health. A study in The Journal of Nutrition showed that omega-3 supplementation helped reduce symptoms of rheumatoid arthritis and joint pain (Kremer et al., 1995). 

Key anti-inflammatory foods include:

• Omega-3-rich fish (tinned sardines, mackerel)
• Ground flax seeds & chia seeds
• Curcumin & black pepper (a well-researched anti-inflammatory duo)
• Leafy greens (spinach, kale)

If your diet lacks sufficient omega-3s, our Awesome Omega and Awesome Joints supplement is a convenient way to support joint health, cognitive function, and hormonal balance.

Focus on Single-Ingredient Foods and Avoid Ultra-Processed Foods to Reduce Inflammation

During menopause, managing inflammation is crucial, as it contributes to joint pain, fatigue, and even weight gain. One of the most effective ways to reduce inflammation is by focusing on whole, single-ingredient foods and avoiding processed, sugary, and refined foods, which have been linked to increased inflammation.

The Paleo diet, which emphasises whole foods like lean meats, fish, fruits, vegetables, nuts, and seeds, has been shown to reduce inflammation and improve overall health. Studies indicate that a Paleo-style diet can help decrease markers of inflammation and improve metabolic health (Manuel et al., 2016).

For menopause, the key is focusing on foods that reduce inflammation, support hormone balance, and are nutrient-dense. Some examples include:

• Grass-fed meats and wild-caught fish (rich in omega-3s, which have anti-inflammatory effects)
• Leafy greens like spinach, kale, and swiss chard (packed with antioxidants and fibre)
• Berries such as blueberries, raspberries, and strawberries (rich in antioxidants and anti-inflammatory compounds)
• Nuts and seeds (e.g. chia seeds, flaxseeds, and walnuts, which support healthy fat intake)

A key principle to follow is the 80/20 rule, where 80% of your diet consists of whole, nutrient-dense foods, and the remaining 20% can come from more flexible, enjoyable options. 

This balance helps to reduce overall inflammation while still allowing for occasional indulgences without derailing progress.

Avoid ultra-processed foods, as they tend to contain refined sugars, vegetable oils, and artificial additives, all of which increase inflammation in the body. For example, packaged snacks, sugary drinks, and refined carbs can spike blood sugar levels and trigger inflammatory responses.

To make these dietary changes easier, consider the benefits of Awesome Omega to support your anti-inflammatory needs, and Awesome Joints to help with joint comfort and metabolic health.

Prioritise Sleep and Stress Management

Poor sleep is one of the most commonly reported symptoms of menopause, with studies showing that more than 60% of women experience disrupted sleep during this time (Burgess et al., 2016). 

Sleep plays a critical role in hormone regulation, immune health, and emotional well-being.

Magnesium, a mineral crucial for relaxation, has been shown to improve sleep quality. A study published in The Journal of Research in Medical Sciences concluded that magnesium supplementation improved sleep efficiency in elderly individuals (Abbasi et al., 2012).

Additionally, reducing stress and supporting cortisol balance are key. 

Stress exacerbates menopausal symptoms, and chronic stress can contribute to weight gain and inflammation. Awesome Defence, our multi-vitamin, can support your immune system and overall well-being while helping your body manage stress.

Struggling with sleep? Awesome Sleep is formulated with ingredients like magnesium and Ashwagandha to help you fall asleep faster, stay asleep longer, and wake up feeling refreshed.

Keep Moving – But Be Smart About It

Exercise is vital during menopause, but not all types of activity are suitable. 

The key is to focus on low-impact, joint-friendly exercises that build strength and improve cardiovascular health without putting unnecessary strain on your body.Strength training, in particular, has been shown to preserve muscle mass and improve bone density, both of which are at risk during menopause. 

A study published in Osteoporosis International found that strength training can significantly reduce bone loss and improve joint function in menopausal women (Kelley et al., 2015).

Focus on joint-friendly activities:

• Strength training
• Walking
• Yoga or Pilates
• Swimming or cycling

There is plenty of research supporting the benefits of creatine, particularly for women over 40, in terms of preserving muscle mass and supporting cognitive function. 

If you're strength training and experiencing symptoms like brain fog or cognitive decline, Awesome Strength could be an excellent addition to your supplement routine.

Final Thoughts

Menopause doesn’t have to be synonymous with fatigue, stiffness, or discomfort. 

By focusing on evidence-based, budget-friendly changes to your diet and lifestyle, you can manage symptoms and optimise your health.

If you need additional support, our Awesome Defence, Awesome Omega, Awesome Joints, Awesome Protein and Awesome Sleep supplements can help you navigate menopause more comfortably.

Take control of your health today, and feel the difference.