Diet and Nutrition
Malnutrition includes both obesity as well as undernutrition (which is caused by not having enough food or not eating enough for health and growth).
It is important to recognise, as some studies have shown, that many South African women in their midlife struggle with obesity.
Overweight and obesity, as well as smoking, are linked with more severe menopause and perimenopause symptoms, especially hot flushes, night sweats, and sleep difficulties.
Optimising, or making the best of, what women eat becomes especially important during perimenopause and menopause.
As best as you are able to and can afford to – you should prioritise eating whole foods, especially fresh vegetables, fruit and lean proteins.
Lean proteins are foods like fish and seafood, chicken or turkey, eggs, chickpeas, lentils and tofu. Protein-rich foods typically help with satiety (makes you feel full), and make you less likely to become hungry quickly.
A diet rich in vegetables and fruit, nuts, legumes, whole grains, and olive oil may help alleviate perimenopausal and menopausal symptoms.
Various ‘dietary patterns’ exist.
Dietary patterns are the quantities (amount), proportions (how much of a specific food/food group is eaten relative to other foods/food groups), variety (mix of different foods or drink) or combination of foods and drink that are typically consumed.
For many dietary patterns, there is limited high-quality research on their long term health effects.
That said, the Mediterranean diet – which consists of high intake of vegetables and fruits, extra-virgin olive oil, nuts, and fish, and limited red meat – is one of the more widely researched, and endorsed or recommended, dietary patterns.
Studies have confirmed the link between Mediterranean diet and a reduction in mood and depression symptoms, as well as weight, blood pressure and LDL levels in menopausal women.
Eliminating or minimising processed food is also important. This includes sugary juices and drinks, junk food and snacks, as well as many breakfast cereals which often have high levels of added sugar.
Processed foods are typically high in sugar, have little to no fibre, have generally low nutritional value, add to gut inflammation and contribute to insulin resistance.
My Menopause SA
Evidence-based menopause information for South African women.
Page last reviewed: 1 March 2026
Next review due: 1 March 2027