A menopause coach shares three smart diet fixes to support long-term health

The menopause is a difficult period to navigate, with an often confusing and unique series of changes to contend with.

One common menopause symptom is abdominal weight gain, despite women not changing their diet or lifestyle. Hormonal changes, blood sugar swings, bad quality sleep and rising stress often drive this.

So what can be done? I spoke to leading menopause expert, fitness trainer and author of The Longevity Solution (out Feb 12, Yellow Kite), Kate Rowe-Ham about what midlife women could do today to support their long-term health.

“I have a three-step rule when it comes to nutrition: have 30 grams of protein with every meal, 30 grams of fiber a day, and two liters of water,” she tells Fit&Well.

“I also recommend taking a walk for 10 minutes after every meal if you can. This helps with digestion and also balances blood sugar levels.”

Protein and fiber are naturally filling, and both are important for preventing age-related muscle loss (sarcopenia), supporting bone strength and health, and maintaining a stable weight—because they keep you fuller for longer.

Staying hydrated during menopause regulates body temperature and can help reduce symptoms such as hot flushes, night sweats and dry skin. When you drink enough water, it also helps reduce joint stiffness—a common issue during this life stage.

Rowe-Ham says we often overcomplicate nutrition. “I would say, think about what you can add to your diet rather than what you can take away.”

In her new book, she shares recipes that add fiber; for example, in her veggie bolognese, she uses lentils.

The menopause expert also says meal planning and batch cooking is a useful way to make eating healthier easier to achieve. “I don’t always manage to do it, but on the weeks I’m organized it really helps me and the family to eat well,” she says.