Welcome to my weekly Women’s Wellness Newsletter, which I send out every Saturday. This space is for women of all ages who want to live well, feel vibrant, and stay strong.
Each week, I’ll share simple, practical tips to help you manage your wellness and introduce habits you can apply immediately to feel better, energised, and empowered.
In Today’s Newsletter:
I’m diving into the key nutrients all peri to post-menopausal womenneed to include in their diet.
This is a topic I get asked about all the time — and before you reach for supplements, it’s important to ensure your diet is as balanced and nutrient-rich as possible.
So, here’s a mini guide to help you make informed, food-first choices to support your energy, hormones, and overall wellbeing during menopause.
Key Nutrients for Menopausal Women & Where to Find Them
As oestrogen declines during menopause, nutritional needs shift. Supporting bone health, hormone balance, heart health, and mental clarity becomes the focus.
1. Calcium
Why it matters: Bone density rapidly declines post-menopause. Calcium is vital for bone strength and preventing osteoporosis.
Food sources:
- Dairy (milk, yoghurt, cheese)
- Leafy greens (kale, broccoli, pak choi)
- Fortified plant milks
- Tofu (especially calcium-set)
- Sardines (with bones)
Aim: 1,000–1,200mg per day
2. Vitamin D
Why it matters: Helps the body absorb calcium and supports immune function and mood regulation.
Food sources:
- Oily fish (salmon, mackerel, sardines)
- Eggs
- Fortified cereals and plant milks
- Sunshine (limited in the UK)
Supplement of 10mcg (400 IU) daily recommended by the NHS
3. Magnesium
Why it matters: Supports muscle function, sleep, mood, and hormone balance. Works alongside calcium for bone health.
Food sources:
- Dark leafy greens (spinach, Swiss chard)
- Nuts and seeds (especially pumpkin, almonds)
- Whole grains (brown rice, quinoa)
- Dark chocolate
Menopausal stress and poor sleep = increased need
4. Omega-3 Fatty Acids
Why it matters: Reduces inflammation, supports brain function and heart health, and may help ease joint pain and mood swings.
Food sources:
- Oily fish (salmon, mackerel, herring)
- Flaxseeds, chia seeds
- Walnuts
- Seaweed (for plant-based sources)
Aim for 2 servings of oily fish per week or consider an algae/fish oil supplement
5. Protein
Why it matters: Essential for maintaining lean muscle mass, managing weight, and stabilising blood sugar.
Food sources:
- Lean meat, fish, eggs
- Greek yoghurt, cottage cheese
- Tofu, tempeh, legumes (chickpeas, lentils, beans)
- Protein powders (whey, pea, or hemp)
Spread protein throughout the day – 20–30g per meal
6. Fibre
Why it matters: Supports digestion, hormone elimination, and heart health.
Food sources:
- Whole grains (oats, brown rice, barley)
- Vegetables (especially cruciferous like broccoli & cabbage)
- Fruits (especially berries and pears)
- Beans and legumes
Aim for 25–30g fibre per day
7. B Vitamins (B6, B12, Folate)
Why they matter: Help regulate energy, mood, and brain function. B12 absorption declines with age.
Food sources:
- Eggs, dairy, meat
- Whole grains
- Leafy greens
- Fortified cereals or nutritional yeast
Consider a B-complex if energy or cognition is low
How Should Menopausal Women Adapt Their Diet?
Focus On:
- Balanced plates: Protein, healthy fats, fibre, colourful veg
- Calcium-rich meals: Include dairy or fortified alternatives daily
- Anti-inflammatory choices: Oily fish, olive oil, berries, leafy greens
- Hydration: Supports energy, skin, joints, and mood
- Regular meals: Stabilise blood sugar and energy
Reduce:
- Ultra-processed foods – increase inflammation and affect hormones
- Excess sugar – worsens fatigue, weight gain, and mood swings
• • Excess caffeine or alcohol – can disrupt sleep and bone health
It’s an interesting topic and I welcome your thoughts hit reply and let me know or join me in my women’s wellness facebook group.https://www.facebook.com/groups/845793672151353
This Week in Studio Live
I teach a full schedule of online classes every week on my dedicated platform StudioLive.club – and I’d love for you to join me!
Whether you prefer to move live with me in real time or catch up on replay, there’s something for everyone.
Class members join from all over the world, and each session is designed to be fun, effective, and accessible – wherever you are.
JUNE: Women Optimising Wellness (WOW) Programme
Starting Monday, I’m running a full 4-week timetable as part of our brand new June WOW series – focused on helping women reset, recharge, and feel their best through movement, mindset, and wellness.
Joining details and timetable are here
Have a lovely weekend.
Lots of love,
Rachel x
Useful Links
My Women’s Wellness Facebook group click here
For my youtube Workouts click here
Fancy a FREE 15 Minute Walkfit Workout click here
Join me ONLINE for a class click here
Join me for YOGAFIT RETREATS in OCTOBER
Dates: 26 October to 1 November 2025
Hotel Cala verde
Use the code: YOGAFITRACHELHOLMES for a 5 % discount on the retreat.
