October is World Menopause Month. According to a national research report by the Menopause Foundation of Canada, the average woman will spend up to half her lifetime in menopause and post-menopause. If this is you, read the research summary below. 

Background

Here’s another statistic – 95% of women experience symptoms such as hot flashes, night sweats, heart palpitations, migraines, anxiety and memory issues. As estrogen decreases, the risk increases for different health issues including high blood cholesterol, high blood pressure, high blood sugars, heart disease, diabetes and osteoporosis. This research paper reviewed 42 studies to come up with evidence-based guidelines to address the nutrient needs of menopausal women. 

What the research found

The chart below is a summary of the key nutrients and recommendations for menopausal and post-menopausal women. These guidelines align with the 2025 guidelines from the North American Menopause Society and the World Health Organization. 

How you can use this information

Keep in mind that these are general guidelines during menopause and post-menopause. Always speak to your health care professional for personalized advice.

When it comes to an overall eating pattern for menopause, the International Menopause Society (IMS) recommends following a Mediterranean-style diet that includes plenty of vegetables, fruits, legumes, nuts, whole grains, olive oil and fish. Regular exercise can also improve bone and muscle health as well as decrease the risk of falls and fractures. Aim to participate in at least 150 minutes of moderate-intensity exercise per week plus strength train at least 2 times per week.

Reference: Yi-chen Liu & Zhi-qing Guo. Dietary interventions and nutritional strategies for menopausal health: a mini review. Frontiers in Nutrition, 2025 Dec 15;12:1702105. doi: 10.3389/fnut.2025.1702105   https://pmc.ncbi.nlm.nih.gov/articles/PMC12745279/