Managing menopause through mindful eating
Nutritionist Dr Jasmin Peschke shares a mindful approach to eating well and supporting overall wellbeing during menopause.
What role can food play during menopause?
Dr Jasmin Peschke: Menopause can bring many changes, making it a good time to think about what your body needs and the everyday choices that support your wellbeing.
Rather than following rigid rules, I recommend focusing on a varied, balanced diet with plenty of fresh foods. Colourful fruits and vegetables, whole grains and other minimally processed foods can provide variety in nutrients, flavours and textures.
Fermented foods such as sauerkraut, kimchi and yoghurt can also add variety to the diet. Most importantly, eating should remain something we enjoy rather than becoming another source of pressure during this stage of life.
What about diet and the skin during menopause?
Our skin changes throughout life, and menopause can be a time when dryness and visible changes in firmness, elasticity and radiance become more noticeable.
Nutrition is one part of our overall lifestyle. A varied diet containing fruits and vegetables, whole grains, sources of protein and healthy fats provides nutrients the body needs as part of everyday health and wellbeing.
Other lifestyle factors matter too. Regular movement, adequate rest, managing stress and taking time for yourself can all contribute to a balanced approach to wellbeing during menopause.
What should we consider when choosing fats and oils?
Dr Jasmin Peschke: Quality and variety are important. Plant oils such as olive oil provide unsaturated fats and can form part of a balanced diet.
The Mediterranean style of eating is one example of an eating pattern that includes plenty of vegetables, fruits, legumes, whole grains, nuts and olive oil.
But there is no need for everyone to follow one particular eating pattern. The important thing is finding a balanced way of eating that suits your individual preferences and needs.
What's important when shopping and preparing meals?
Dr Jasmin Peschke: I encourage people to appreciate food with all their senses. Fresh ingredients offer different colours, aromas, flavours and textures, making eating both nourishing and enjoyable.
Choosing seasonal produce can also bring more variety to your meals throughout the year.
Where possible, prepare foods in ways that retain their natural qualities and flavours. Cooking at home can also give you greater awareness of the ingredients you're eating and an opportunity to enjoy the process of preparing food.
Why does Weleda value organic and biodynamic growing?
The way ingredients are grown is an important part of Weleda's philosophy.
Biodynamic agriculture takes a holistic approach to farming, considering the relationship between soil, plants, animals and people. Practices can include composting, crop rotation and other methods designed to care for the farm as an interconnected ecosystem.
For Weleda, choosing responsibly grown ingredients is about more than the finished product. It reflects our broader commitment to quality, biodiversity and working in harmony with nature.
Does colour matter when choosing fruits and vegetables?
Dr Jasmin Peschke: Colour certainly makes food more appealing. A plate filled with different colours, flavours and textures can make eating more enjoyable and encourage greater variety.
Different fruits and vegetables naturally contain different plant compounds and nutrients, which is another reason to include a variety of plant foods in your diet.
Colour also helps us recognise the natural characteristics of foods—the deep red of a tomato, the orange of a carrot or the distinctive colour of different apple varieties.
Rather than focusing on one particular “superfood” or ingredient, think about enjoying a broad range of foods over time.
Three questions for mindful eating
Try this simple ritual at mealtimes:
- Before eating: What do I have on my plate?
- While eating: How does it taste?
- After eating: How do I feel after the meal?
Taking a moment to notice these things can help make eating a more conscious and enjoyable part of your day.
What advice would you give women going through menopause?
Dr Jasmin Peschke: Become curious about what works for you.
Rather than feeling that you must follow strict dietary rules, pay attention to your individual needs. Mindful eating can be as simple as slowing down, noticing what you're eating and observing how you feel before, during and after a meal.
Food can also connect us with other people and with nature. Sharing a meal, understanding where our food comes from and appreciating the people and environments involved in producing it can make eating about much more than nutrition alone.
Caring for your skin during menopause
Alongside lifestyle and nutrition, your skincare routine may also change as your skin's needs evolve.
During menopause and beyond, skin may feel drier and visible changes in firmness, elasticity and radiance can become more noticeable.
Weleda Contouring Face Care with Blue Gentian & Edelweiss is designed for mature skin. The range provides nourishing cosmetic care to help improve the appearance of firmness and elasticity, visibly smooth the appearance of wrinkles and leave skin looking smoother, more radiant and facial contours more defined.
