Menopause is a natural transition that brings a wave of changes, from mood swings and brain fog to hot flashes and muscle loss. The good news? Lifestyle choices can make a real difference in how you feel and function during this time.
We spoke with two of Trinity Health’s menopause experts:
- Kelly Wiersema, MD, MSCP, Lead Physician and Menopause Society Certified Practitioner at Trinity Health Medical Group
- Sara E. Nychypor, RDN, Clinical Lead Dietitian at Trinity Health Grand Rapids
Together, they shared practical ways to support your emotional, cognitive and physical health through food, supplements and daily habits.
🧠 Supporting Mental and Emotional Health
Q: How can nutrition or specific foods support brain health and emotional balance?
Dr. Kelly Wiersema:
- Fatty fish, walnuts and flaxseeds are foods high in Omega-3 fatty acids and may improve mood.
- Regular meals with balanced protein and fiber: help stabilize blood sugar and energy, reducing mood swings. These may help ease symptoms like fatigue and bloating.
- Whole-foods and a Mediterranean-style diet are linked to better mood and cognitive outcomes compared to processed foods.
- Limit excessive caffeine and alcohol; both can worsen anxiety and disrupt sleep.
💊 Supplements: What Helps and What’s Hype
Q: Are there supplements or therapies that help with mood support (and which are hype)?
Dr. Kelly Wiersema:
Supplements are not strictly regulated and product quality varies. Always discuss supplements with your clinician, especially if you take prescription medications.
- Helpful Supplements:
- Vitamin D can improve mood in people with a deficiency.
- S-adenosylmethionine (SAMe) can help with depression.
- Supplements with Mixed or Weak Evidence:
- St. John’s wort may help mild depression, but interacts with many medications.
- Black cohosh, red clover and phytoestrogens are used for mood and hot flash relief with mixed results.
- Hype:
- Multi-ingredient “menopause” supplements often lack strong evidence and aren’t substitutes for established treatments.
🧪 Should You Check Hormones Before Changing Your Diet?
Q: Why should you check (or not check) hormones before starting a new eating plan in menopause?
Dr. Kelly Wiersema:
We typically do not recommend routine menopausal hormone testing to diagnose or manage menopause or prior to starting a new diet plan. Menopause is usually a clinical diagnosis that is based on the patient's symptoms. Hormone levels, such as FSH, estradiol and progesterone, will fluctuate greatly during perimenopause and don’t necessarily guide our treatment options. Some testing may be helpful when there is reason to suspect another condition that could be affecting weight or energy, such as thyroid disease or diabetes.
🍎 Supporting Physical Health Through Nutrition
Q: What are the most common nutrition mistakes people make during menopause?
Sara Nychypor, RDN:
- Underestimating the effects of too much sugar, alcohol or caffeine — these can worsen hot flashes, disrupt sleep and increase heart risk.
- Overlooking bone-building nutrients like calcium and vitamin D.
- Skipping nutrient-dense foods and daily fiber.
- Not drinking enough fluids. Aim for 64 oz of water per day.
💪 Why Protein Matters
Q: How does protein intake affect muscle mass and metabolism during menopause?
Sara Nychypor, RDN:
- Protein helps counteract age-related muscle loss (sarcopenia). As estrogen decreases, muscle can break down.
- Protein has a higher thermic effect, meaning it uses more energy to digest than other macronutrients.
- Aim for 1–1.2 g/kg of protein daily.
🌿 Foods That Help with Symptoms
Q: Are there specific foods or nutrients that can help hot flashes, brain fog or bloating?
Sara Nychypor, RDN:
- Omega-3 fatty acids have anti-inflammatory benefits.
- Fiber regulates energy and blood sugar levels.
- B vitamins are crucial for energy and cognitive function.
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Vitamin D supports mood regulation, calcium absorption and immunity.
🔄 Does Hormone Therapy Change Nutrition Needs?
Q: Should women be eating differently depending on whether they are on HRT?
Sara Nychypor, RDN:
No. Whether someone is on hormone therapy or not, they should focus on fruits and vegetables, lean proteins, healthy fats and whole grains.
🧘♀️ Lifestyle Habits That Make a Difference
Q: What lifestyle habits can help reduce menopause symptoms?
Dr. Kelly Wiersema:
- Moving Regularly: Aerobic exercise and resistance training preserve muscle, improve insulin sensitivity and support mood. Even a simple change like adding walking into your daily routine can help!
- Prioritizing Good Sleep: Keep a cool, dark bedroom, maintain a regular sleep schedule and avoid screens before bedtime.
- Managing Stress: Mind-body practices reduce cortisol and improve sleep and mood.
Menopause is a journey, but with the right habits, you can feel stronger and more balanced.
Talk with your health care team to personalize your plan.