09/09/2026
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Menopause is more than the end of your periods. The decline in estrogen can affect bone, muscle, body fat distribution, insulin sensitivity, cardiovascular health, sleep and mood.
A few evidence-based priorities:
• Protein: ~1–1.2 g/kg/day, individualized
• Fiber: ≥25–30 g/day
• Resistance training: at least 2 days/week
• Mediterranean-style, plant-forward eating
• Adequate calcium + vitamin D for bone health
And for bothersome vasomotor or genitourinary symptoms, menopausal hormone therapy is the most effective treatment for appropriately selected women.
