Nourishing your wisdom body. How food can support energy during menopause

Menopause is a time of profound change. As a Registered Dietitian and as a woman moving through menopause myself, I see both the science and the lived experience of this transition every day.

For many women, these changes can range from distracting to overwhelming over the course of a day (or even in a few seconds). One of the most common concerns I hear in my practice is persistent fatigue that makes the demands of everyday life feel insurmountable at times. It’s a conversation I have often with clients and one I understand personally.

In this article, I explore recent research on menopausal fatigue and share four simple, evidence-based meal pattern shifts that have been shown to support energy levels.

But food isn’t the whole story.

A conversation with a friend sparked a powerful reframing of menopause into something more future-focused and empowering: these are our wisdom years.

Curious how to support your energy, enjoy nourishing meals, and step fully into your wisdom years? Let’s begin.

Key Takeaways

• Shifting overall meal patterns, rather than focusing on single nutrients, is associated with improved energy levels in menopausal women.
• Replacing red and processed meat with omega-3-rich fish (switch to fish).
• Eating more whole grains and fibre-rich foods (whole is the goal).
• Getting enough calcium daily (closing the calcium gap).
• Increasing isoflavone-rich foods like soy (remember the joy of soy).
• Mindset matters. Consider moving from the term “menopause” to the more empowering “wisdom years.”

Your Wisdom Body

“I just don’t want to refer to my body in relation to something it no longer does,” my friend said as we talked about the changes menopause was bringing to our bodies. No wonder this time can feel so disempowering, I thought. 

The very word menopause centres on an ending: the cessation of menstruation and the close of the childbearing years. It draws attention to what has stopped, to what is no longer. In that light, it is not surprising that many of us experience it as a period to get through, rather than one to welcome. 

That conversation stayed with me. The truth is, at every stage of life, one thing ends and another begins: baby to child, child to teen, teen to adult. Each transition carries the energy of possibility. Yet the shift from adult woman to menopausal woman so often seems stripped of that sense of potential. And still, this stage is also a beginning—but the beginning of what? The answer came clearly: wisdom. 

By our 40s and 50s, we have gathered meaningful lessons about the rhythms of our bodies, the demands of work, the complexities of health, and the meaning of family. The physical changes, from fatigue and brain fog to hot flushes and night sweats, however uncomfortable or distracting, do not diminish the knowledge and experience we have gained along the way. 

Words are powerful. They shape how we experience our bodies and our lives. What if, from here on, we chose language that reflects strength and vitality? What if we reframed menopause as our wisdom years, and saw these physical changes as a natural transformation into our wisdom body? 

Because this stage is not the final chapter, but the opening of an entirely new book. 

As we move into our wisdom years, many physical changes begin to unfold, including a noticeable decline in energy. Read on to learn about the foods and lifestyle choices that can help ease menopause-related fatigue. 

Why Energy Often Declines in the Wisdom Years 

This fatigue can arise from several interconnected factors:

A slower metabolism

As estrogen levels decline, metabolism naturally slows. Muscle mass also decreases, leading to a reduction in resting metabolic rate. This means the body produces less overall energy to carry you through daily activities.

Increased stress and responsibility

By this stage of life, many women are balancing demanding careers while also being part of the “sandwich generation,” caring for both their children and their aging parents. These layered responsibilities can affect mood, challenge mental wellbeing, and make everyday demands feel heavier. 

Changes in sleep patterns

Sleep often becomes lighter and more easily disrupted during the wisdom years. Internal temperature shifts, including hot flashes and night sweats, along with the effects of ongoing stress, can interfere with deep, restorative rest. If this sounds familiar, here is a helpful article to explore further: Food for Sleep: The Best Foods for Insomnia  

What are the best foods for our Wisdom Body? How do we fight menopausal fatigue?   

Individual nutrients have been widely studied, but two studies published in 2023 found improvements in menopause-related fatigue specifically through changes in overall meal patterns. One study on the Mediterranean diet reported better fatigue scores when participants chose fish instead of red or processed meat and whole grains instead of refined grains. 

The other study was an eight-week Korean study in which participants ate meals enriched with isoflavones (with soy being one of the richest sources), omega-3 fats, fibre, and calcium. Participants experienced significant improvements in menopausal symptoms, including fatigue. At the same time, other meaningful benefits were observed, such as reduced markers of bone resorption—an indicator of stronger bones. These findings suggest there are added advantages to a whole-food, meal-based approach, beyond supplementing with individual nutrients alone. 

4 Meal Pattern Shifts to Support Energy During Menopause

Switch to Fish

Replacing red and processed meats with foods rich in omega-3s, such as fish, may help reduce fatigue during the menopausal years. So, what counts as red and processed meat? 

Red meat includes beef, veal, pork, lamb, goat, and game meats. 

Processed meat refers to meat that has been preserved through methods such as salting or curing (for example, ham and deli meats), smoking (such as sausages and bacon), or drying (like jerky). 

Want to replace red meat but challenged with how to prepare fish?  

Check out these Easy Ways to Cook Fish   

Shift away from processed meats 

Instead of deli meats, try: 

• Tuna or salmon salad 

• Non-fish options (see below for how to get beneficial omega-3s without fish) 

• Egg salad made with omega-3 enriched eggs 

• Nut butters, such as peanut butter (peanuts are also a source of isoflavones—see below) 

• Hummus (chickpeas, the main ingredient in hummus, are also a source of isoflavones) 

Not a fan of fish but still want those fatigue-supporting omega-3s? 

Other foods rich in omega-3s include: 

• Walnuts 

• Chia seeds 

• Ground flaxseeds 

• Soybeans 

• Oils such as canola and flaxseed oil 

Looking to learn more about omega-3s? 

The Benefits of Omega 3 + Food Sources.  

Whole is the Goal

Choosing more whole grains has been shown to help reduce menopausal fatigue symptoms and provides valuable nutrients, including fibre, vitamins, minerals, and antioxidants. Research has also shown that whole grains can help lower the risk of conditions such as heart disease and stroke. 

Fibre provides important support for gut health, helps us feel full for longer, reduces blood sugar spikes, and keeps our bowels regular. 

Many Canadians do not reach the recommended daily intake of fibre, which is 25 g for women and 38 g for men. With the regular addition of higher-fibre foods, however, it is possible to reach these amounts. 

Higher-fibre foods include:

Legumes 

• Black beans 

• Lentils 

• Chickpeas (and as a bonus, chickpeas contain isoflavones—see “Remember the joy of soy” below) 

Fruits and vegetables 

• Berries 

• Avocados 

• Artichokes 

• Broccoli 

Whole grains, including: 

• Whole wheat 

• Brown rice (check out this great article on different rice types and alternative grains) 

• Oats 

• Quinoa (bonus: quinoa is also a complete protein) 

• Barley 

If you normally eat lower-fibre grains (such as white bread, buns, pastries, and pasta), go slowly. A sudden increase in fibre can cause some digestive discomfort. This is temporary, but it can take time for your body to adjust. Consider buying small amounts of whole grains in bulk so you can try them without committing to large quantities. 

Here are some gentle ways to ease into whole grains: 

• Start with light whole grain bread 

• Make your sandwich half white and half whole grain 

• Mix white rice with quinoa or brown rice 

Remember the Joy of Soy – Isoflavones (soy)

Isoflavones are plant compounds similar to estrogen (phytoestrogens) that have positive effects on heart health and menopausal symptoms, including reducing fatigue. 

The highest sources include: 

• Soy 

• Tofu 

• Tempeh 

• Miso 

• Soy milk 

Looking for soy inspiration? Check out this Instagram page. 

Other foods that contain isoflavones include: 

• Pistachios 

• Peanuts 

• Chickpeas 

Ever snack on crispy chickpeas? Look for them at your local grocery store or make your own in the air fryer. Not only do they provide isoflavones, but they’re also a great source of protein and fibre. 

Close the Calcium Gap

Calcium is vital for our bones, muscles, and nerves. Getting enough is also important for helping reduce menopause-related fatigue. Reaching the recommended 1200 mg per day can be challenging unless you include at least three servings of calcium-rich foods daily. 

High-calcium foods include: 

Dairy products 

• Milk 

• Cheese 

• Yogurt 

Calcium-fortified foods 

• Plant-based milks 

• Orange juice 

• Cereals 

Other calcium-rich foods 

• Canned fish with edible bones 

• Dark leafy greens like kale, collard greens, and broccoli 

• Almonds 

• Sesame seeds 

Keep toasted sesame seeds on hand and sprinkle them on cereal, vegetables, and entrées, or add tahini to creamy sauces and soups for an extra calcium boost. 

Not sure if you’re getting enough calcium? Check out this quick and easy calcium calculator to see if you hit the mark!   

Putting It All Together  

Because overall meal pattern changes have been shown to have a significant positive impact on the fatigue women experience during menopause, below are a few recipes and tips to help you start making small tweaks and bring it all together. 

Recipe 1  

Baked Feta and Tomato Pasta  

Tips on how to adjust this tasty recipe to include more energy-boosting elements: 

Switch to Fish
Serve fish as the protein component of this meal. Consider this popular client favourite: Orange Infused Basa. 

Whole is the Goal – Pasta options: 

• Use whole grain pasta (check that the first ingredient on the label is whole grain whole wheat). If you prefer lighter-coloured pasta, look for a high-fibre oat bran version. 

• Try one of the higher-protein, higher-fibre pastas made from chickpeas, quinoa, or black beans. 

Joy of Soy 

• Enjoy your meal with a glass of soy milk, or 

• End the meal with dessert tofu. 

Close the Calcium Gap
The feta adds not only delicious flavour but also calcium, so feel free to add as much as you like. 

Bonus! This recipe contains high-in-iron spinach as well as Vitamin C to boost iron absorption. Did you know that many Canadian women are low in iron and this affects energy? Check out my recent post about iron deficiency  

Recipe 2  

Fast Fish and Fresh Herb Packet Recipe 

Tips on how to adjust this tasty recipe to include more of the energy boosting elements: 

• Switch to Fish – already contains wonderfully omega-3 rich salmon 

• Whole is the Goal – serve on a bed of brown rice or quinoa  

• Joy of Soy – start your meal with miso broth  

• Close the Calcium Gap – sprinkle with toasted sesame seeds for extra calcium  

Small steps and minor tweaks to your meal pattern using the tips above can help boost your energy. Whether it’s trying a new fish recipe once a month, experimenting with whole grains or soy products, or being mindful of higher-calcium foods, these are all simple, achievable ways to support your health in your wisdom years. 

Looking for support in building an energizing menopause nutrition plan for your wisdom years?

Our Registered Dietitians specialize in practical, evidence-informed menopause nutrition without food rules or overwhelm. Together, we’ll build a personalized plan that supports your energy, protects your long-term health, and still leaves room for soulful foods.

Book your free discovery call today. We’d be honoured to walk alongside you into this next chapter.

Want to learn more? Check out previous posts about menopause: