How to Support Your Metabolism During Menopause

Menopause brings many changes, and metabolism is often one of the first things women notice. That sudden shift in energy, stubborn weight gain around the middle, or feeling “sluggish” after meals? You’re not imagining it. 

Hormonal fluctuations during perimenopause and menopause may influence how your body uses energy and stores fat. While this is a natural part of ageing, supportive nutritional choices can help you feel more balanced and energised. 

Why Does Metabolism Change in Menopause? 

Oestrogen plays a role in regulating metabolism and body composition. As levels decline, it’s common to notice: 

• Increased fat storage around the waist 

• Reduced muscle mass 

• Changes in blood sugar and energy levels 

  
  

Top Tips for Supporting Midlife Metabolism 

✅ Focus on protein: Including high-quality protein in each meal helps support muscle maintenance and keeps you fuller for longer. 

✅ Add fibre-rich foods: Vegetables, legumes, and whole grains support digestion and help balance blood sugar. 

✅ Stay active: Movement doesn’t have to be intense walking, yoga, and strength training are all beneficial. 

✅ Stay hydrated: Water is essential for digestion, temperature regulation, and energy. 

Some women also explore food supplements with B-vitamins, magnesium, or omega-3s to complement their nutrition. Always check with a healthcare provider before adding new supplements to your routine. 

Supporting your metabolism during menopause doesn’t mean drastic changes. Small, consistent shifts in nutrition and lifestyle can help you feel your best as your body transitions.