25 Vegan-Friendly Tips: How to Be Healthy During Menopause in 2025

With 2025 underway, the amount of information about menopause available online continues to grow.  Knowledge is power, and staying updated with the latest health strategies is essential for managing menopause effectively and enhancing overall well-being. 

Whether you're not sure if you have started peri-menopause yet or if you have been post-menopause for decades, there's always room to learn, grow, and improve your health.  To help you navigate the year ahead, I’ve put together 25 actionable tips to support your menopause journey in 2025!

There is a lot you can do to improve your experience with menopause, and incorporating even a few of these simple tips can help you stay healthy, happy, and radiant, as you embark on this transition.  

In this blog post, you’ll discover:

• Practical nutrition and lifestyle tips for managing menopause.

• Easy-to-implement strategies to help you lose weight and boost your mood and energy.

• How to maintain a balanced lifestyle that supports your health goals.
  

As you read through these tips, see if you can choose one or two to start with today!

Ready to get more support on your menopause journey?  Learn more about my one-on-one coaching programs here!  

Vegan Nutrition Tips for Menopause:

1. Increase Plant-Based Calcium: Calcium supports bone health, which is critical post-menopause. Bones are constantly changing -- being broken down and rebuilt in a process called remodelling.  With the drop in estrogen, post-menopausal bone is broken down faster than it can be built back up. Food sources rich in calcium include dark leafy greens, tofu, chickpeas, fortified plant milks, and tahini. You may also wish to consider a calcium supplement.

2. Omega-3 Fatty Acids: Most North Americans are not eating enough omega-3s.  These important fats help form the walls of our cells.  Make sure you are getting chia seeds, flax seeds, hemp seeds or walnuts to manage inflammation and support brain, skin, and eye health.  You may also want to consider algae-based DHA/EPA supplements, because not all of us are efficient at converting ALA to DHA and EPA.  Find out more about DHA and EPA in this post.

3. Plant-Based Protein: We don’t absorb as much protein as we get older, and protein is important not just for muscles, but also for bones and mood.  Protein also helps with satiety and managing cravings.  Incorporate foods like tempeh, lentils, chickpeas, and quinoa into your diet.  For more information about protein, read Five Things Vegan Women Need to Know About Protein During Menopause. You may also find my free Vegan Menopause 3-Day Meal Plan helpful.
   

4. Phytoestrogens: Eating phytoestrogens such as soy can help naturally balance estrogen levels and has been shown to decrease hot flashes without using hormone replacement therapy. See this interview with Dr. Neal Barnard for more information.

5. Fiber-Rich Foods: Emphasize whole grains, fruits, vegetables, and legumes to keep digestion on track and reduce the risk of heart disease and certain cancers.  Fiber helps keep our energy levels steady.  Fiber also feeds the gut microbiome, which helps with hormone production and reducing inflammation.

6. Iron-Rich Foods: Include spinach, lentils, pumpkin seeds, and quinoa to combat menopause-related iron deficiencies.  Consume them with foods rich in vitamin C, like lemon juice or red pepper, to help with absorption.  A personal favourite of mine is black currants, which are rich in both vitamin C and iron! Combine a handful of black currants and a handful of pumpkin seeds for an iron-rich treat.  (Iron deficiency is less of an issue post-menopause.)

7. Hydration: Drink plenty of water – half your body weight in grams each day.  Hydration helps reduce aches and pains, headaches, and urinary infections.  Dehydration can lead to fatigue and poor cognitive function.  Also, sometimes when we think we are hungry, we are actually thirsty!  Check out this Instagram post for more information about hydration.

8. Probiotics: Fermented foods like kimchi, sauerkraut, and dairy-free yogurt help balance gut bacteria and reduce bloating and digestive discomfort.  Keeping your gut healthy helps you to actually absorb more of the nutrients you are trying to add to your diet.  Miso soup is another favourite fermented food for me – make sure not to boil the miso to preserve the enzymes.

9. Limit Caffeine: Caffeine can be a trigger for hot flashes and can also disrupt sleep.  In my own experience, it can also make anxiety worse (along with sugar).  You may wish to try herbal teas or dandelion coffee.  Read more about the benefits of bitter foods, such as dandelion, here.

10. Eat Anti-Inflammatory Foods: During perimenopause, we become more susceptible to chronic inflammation. Incorporate turmeric, lots of leafy greens, and omega-3 fatty acids to help with this.  Check out this post for more information about inflammation.
    

Lifestyle tips for Menopause:

1. Stay Active: Regular exercise helps to support metabolism, reduce stress, and boost mood.  Your exercise doesn’t need to be in one-hour increments – it can be five minutes each hour if that works better for you!  

2. Prioritize Sleep: Establish a calming bedtime routine and try magnesium-rich foods or supplements to improve sleep quality.  Now would be a good time to try an audio meditation with candlelight!  Or take an essential oil scented bath before bed.
   

3. Stress Management: Incorporate deep breathing exercises, journaling, or mindfulness practices to reduce cortisol levels.  A daily practice of meditation – even for just 5 to 10 minutes – can reduce anxiety, improve mood, and support emotional well-being.

4. Sun Exposure: Get outside daily for at least 15 minutes of sunlight to support vitamin D production and mood regulation.  When I started going for early morning walks, it changed my mood, increased my energy, and improved my sleep.

5. Eat mindfully:  This helps with digestion and prevents overeating and the bloat that often follows. Slow down, take a moment to feel gratitude for your food, chew your food well, and enjoy each bite.  With this practice, you can feel even more satisfied with less food. When possible, avoid screens or news when eating.  Read this post for more mindful eating tips.
   

How to be Healthy During Menopause - Movement Tips:

1. Incorporate Strength Training: Weight-bearing exercises like resistance bands, dumbbells, or bodyweight exercises help maintain muscle mass, boost metabolism, and improve bone density during menopause.  My favourite movement form for lower body strength is standing yoga flows.  Here is a sequence on Youtube that I really enjoy.

2. Dance: Dancing is a fun, full-body workout that boosts mood and reduces stress. Consider taking a dance class, trying some simple dance choreography videos on YouTube, or just moving to a song you enjoy (my personal favourite).
   

3. Stretching & Mobility: Regular stretching or using a foam roller helps maintain flexibility, reduces stiffness, and supports joint health during the transition through menopause.

4. Nature Walks: Spending time in nature while walking not only provides physical exercise but also helps to reduce cortisol and restore mental well-being. Try forest bathing or a walk in the park. I find that even five-minute a walk around the block can make a huge difference in my energy level and mood!

5. Have a backup plan if you feel fatigued: Listen to your body and give yourself permission to skip a workout if hormonal fluctuations leave you feeling too exhausted.  Instead, I recommend doing some light stretches, listening to an audio meditation, or doing some other form of self-care that will still move you towards your health goals.

6. Start slowly:  If you have been inactive for a while, take it slow.  Menopause brings changes to our tendons and joints, and it is important to increase your fitness slowly to avoid injury.  Consult with a health coach if you need support with how to get started.
   

Mindset Tips for Menopause: 

1. Embrace the Change: Focus on the positive aspects of menopause.  See menopause as an opportunity to take care of yourself and set a foundation for your senior years.  It’s never too late to start!  I recommend coming up with a menopause goal to work towards.  Maybe it’s time to let go of a career you don’t enjoy, take up a new hobby, start volunteering, or finally write that book!  Check out my very first podcast on seeing menopause as an opportunity.

2. Cultivate Gratitude: Journaling about what you’re thankful for each day can help reduce anxiety and improve overall well-being. Having a gratitude practice has been shown in research to benefit your physical and psychological health, and even improve your sleep!  Check out this article about the many benefits of a gratitude practice.

3. Stay Connected: It is important to find someone who understands what you are going through, whether it’s an online support group, a trusted friend, or a menopause coach.

4. All-Or-Something Thinking:  Instead of all-or-nothing thinking, aim to take regular, consistent steps towards your health goals.  This will add up to huge results over time.  You don’t have to do everything at once, and you can let go of the need for perfectionism.

Ready to Take the Next Step On Your Vegan Menopause Journey?

To truly manage menopause effectively, it’s important to stay informed and be open to new information and strategies.

Remember that progress takes time, and every small step counts! Whether you're just starting your journey or looking to refine your current habits and routines, these tips can serve as a guide to help you stay on track all year long. 

Trust me when I tell you that improving your experience with menopause can absolutely happen for you!  With the right tools, habits, and guidance, you can finally feel better in your body and even start enjoying menopause.

If you’re ready for personalized support to fast-track your progress, I’d love to work with you inside my one-on-one menopause coaching! Learn more about my one-on-one coaching here.

DISCLAIMER: This website's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.