How To Eat Well In Midlife

“The number one reason women come to see me is to talk about their weight,” says Emma Bardwell, registered nutritionist and women’s health specialist. “Midlife coincides with the menopause transition and this can lead to changes in body composition. Many women are frustrated because they haven’t changed their eating habits, yet are suddenly noticing fat accumulating around their middle.” Emma explains that a reduction in oestrogen and progesterone play a key role in these changes. “Oestrogen encourages fat to be stored on the hips and buttocks and, when it dips, we can become more apple-shaped. Night sweats and disrupted sleep can also increase cravings for high-fat, high-sugar foods, while stress and anxiety – common during this phase – often lead to increased alcohol consumption, which in turn affects dietary choices.” Thyroid function can also take a hit in midlife, impacting weight, energy, sleep and stress levels. 

As Dr Federica Amati, head nutritionist at Zoe, explains, declining oestrogen makes maintaining muscle mass harder, emphasising the need for plenty of protein. “It doesn’t need to come from animal sources – pulses, whole grains, beans and eggs are all great options,” she says. “Aim for around 30g of protein per meal to help with satiety, muscle retention and overall energy levels.” A quality protein powder can be a great way to keep your levels topped up. “Look for ones with minimal sweeteners or additives,” Emma recommends. “Form Pureblend is a great vegan option, while The Organic Protein Company is ideal for whey-based alternatives.”

Midlife hormonal shifts – notably declining oestrogen – can make the body more insulin resistant, meaning it doesn’t process carbs as efficiently as before. This can lead to more dramatic blood sugar spikes and crashes, leaving you feeling fatigued, irritable and constantly craving more carbs and sugar, says Pippa Campbell, functional nutritionist. “Over time, unstable blood sugar levels can also contribute to an increased risk of type 2 diabetes. To stabilise blood sugar, focus on protein, fibre and healthy fats at every meal. Start every meal with two bites of protein – this slows down glucose absorption and helps improve satiety, reducing the likelihood of overeating or snacking on quick-fix foods later,” Pippa tells us. Fibre is another key player – aiming for 30g per day can slow the release of sugars into the bloodstream, keeping energy levels stable. Avoiding ultra-processed foods, excess caffeine and high-sugar snacks can also make a difference, as can meal timing. “Spacing meals out evenly throughout the day and avoiding late night-snacking can help regulate insulin levels and prevent unnecessary spikes,” says Pippa. 

Experts agree calcium, magnesium, vitamin D and omega-3s should be top priorities in midlife, as they support everything from bone density to cognitive function and metabolic health. “Women’s calcium needs increase from 700mg per day before the age of 50 to 1,200mg after menopause,” explains Emma. “Fermented dairy, leafy greens, fortified plant milks and almonds are great sources.” Since vitamin D supports calcium absorption, Emma recommends getting 10-20 minutes of sunlight exposure daily, and supplementing with vitamin D2 and K2 in the winter months. Magnesium and omega-3s also play a crucial role. “Magnesium supports stress management, muscle relaxation and sleep, yet many women don’t get enough,” continues Pippa, who recommends foods like dark leafy greens, pumpkin seeds and dark chocolate, or taking a magnesium glycinate supplement before bed. Healthy fats from avocados, extra virgin olive oil and nuts are key for hormone balance and brain health, while omega-3s from oily fish, flaxseeds and walnuts help reduce inflammation.

Gut bacteria changes in midlife, affecting digestion, metabolism and even hormone regulation. “We need to keep digestion ticking over in midlife and feed our gut microbes,” adds Emma. “A healthy microbiome is linked to better immune health, skin health and even mental health, plus research suggests the gut also plays a role in how hormones like oestrogen are broken down, circulated and metabolised in the body.” To keep your gut on track, aim for 30g of fibre daily from vegetables, whole grains and legumes, as well as probiotic-rich foods like kefir and kimchi. 

Intermittent fasting has become a popular trend, but experts caution against it for midlife women. “While fasting can work for some, I don’t think long fasts are helpful later in life,” Emma tells us. “Women in this phase need to prioritise steady, balanced meals.” Pippa agrees: “For most of us, a 14-hour overnight fast is enough. Leaving four to five hours between meals can also help with digestion and insulin sensitivity.”

Feeling overwhelmed? Don’t overcomplicate it. “Start small,” says Emma. “Eating a protein-rich breakfast, getting enough fibre and prioritising sleep can make a huge difference.” Forget calorie counting, adds Federica, and focus on nutrient density instead. “A diet rich in plants, healthy fats and high-quality protein will serve you well in midlife and beyond.” You don’t need to overhaul your entire diet – small consistent changes are key, says Emma. Here are some of her top tips to get you started…

• Get a basic blood panel to check iron (ferritin), B12, folate, vitamin D, cholesterol and thyroid levels. Iron is often low in midlife women, especially with heavy periods. If iron is low, try a gentle, non-constipating supplement like Active Iron. 

• Eat a protein-rich breakfast. It’s game-changing when it comes to satiety, minimising cravings and stabilising energy levels. Try Greek yoghurt with mixed seeds and berries, scrambled eggs with cottage cheese, or add ground flaxseeds to overnight oats.

• Pair vitamin C with iron-rich plant foods like tomatoes and beans to improve absorption. 

• Try good-quality plant proteins like tofu or tempeh instead of meat once in a while. 

• Opt for soya milk as a plant-based milk with a higher protein content if you avoid dairy.

• Make olive oil your primary cooking oil but enjoy butter on occasion. 

• Sprinkle psyllium husks over porridge for an extra fibre boost. 

• Be selective with supplements. ‘Meno-washing’ is everywhere, preying on midlife women. Not all supplements are necessary, and anyone insisting you need one is often selling it.

• Be patient with weight loss. Overly restrictive diets backfire. Sustainable changes over six to 12 months lead to better long-term results.

Visit EmmaBardwell.com, Zoe.com and PippaCampbellHealth.com

DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.