Building a Healthy Diet for Women in Midlife and Beyond

As a woman in her 50s, I understand how much a woman’s body evolves throughout life. I have experienced it all– from my early reproductive years through perimenopause and now menopause. I am currently doing everything I can to be proactive about aging. Healthy eating is one of the most powerful tools you have to support your health through midlife and beyond. I have seen firsthand how a healthy diet for women can not only transform symptoms but also improve long-term outcomes. 

As a functional medicine physician, I believe in whole-body, root-cause healing. When it comes to food, that means eating to nourish your body and support your changing biology. This creates a foundation for longevity. Let us explore how your nutritional needs evolve in midlife and what a healthy diet for women aging looks like.

How Nutritional Needs Change in Midlife

As you enter perimenopause and menopause, your hormonal fluctuations impact nearly every system in your body. This makes your nutritional needs more important than ever. Let me explain exactly how these hormone shifts affect each system. 

Metabolism and Blood Sugar Sensitivity
Your metabolism naturally slows with hormonal shifts. In turn, your body becomes more sensitive to blood sugar fluctuations. This can lead to increased cravings, energy crashes, and challenges with weight loss. Focus on eating meals rich in protein, fiber, and healthy fats to stabilize energy and prevent mood swings.

Bone Density and Calcium Needs
Estrogen is essential for keeping your bones strong. As levels decline, this can lead to lower bone density, which increases the risk of osteoporosis and bone fractures. (1) This decrease in estrogen slows the absorption of calcium. On average, women lose approximately 1% of their bone mineral density per year after menopause. (2)

Mood and Neurotransmitter Production
Hormonal shifts can affect mood, sleep, and cognitive function. B-Complex vitamins and magnesium are vital for energy production, neurotransmitter synthesis, and stress resilience.(3) These nutrients support your nervous system in buffering stress and promoting a balanced mood.

Gut and Digestive Efficiency
Hormonal shifts can alter your gut motility and disrupt your microbiome balance. This leads to a negative impact on your digestion and nutrient absorption. During this time, your gut is actually working harder to process hormonal metabolites. This calls for a shift in your nutrient needs. It is essential to keep your gut microbiome balanced with prebiotics and probiotics. 

Unfortunately, many women experience these changes without adjusting their nutrition. While supplementation is critical, so is eating a healthy diet. Let us explore what it means to eat balanced meals to support hormone health. 

Building Balanced Meals to Support Hormone Health

What does a hormone-supportive meal look like for women in midlife? It starts with focusing on balancing macronutrients. Meal timing also plays a role. Focus on dietary choices that nourish your body with high-quality protein, healthy fats, fiber-rich, non-starchy vegetables, and complex carbs in moderation. 

When it comes to high protein sources, I recommend consuming wild-caught fish and pasture-raised, grass-fed meats and poultry. Supplementing with hydrolyzed bovine collagen is a great way to ensure you are meeting your daily protein needs. That is why I created AMMD™’s Paleo Proteins. These hydrolyzed formulas make it easier to digest and absorb protein.

In addition to proteins, healthy fats are extremely important for supporting and maintaining your body’s cells. Contrary to what you may have been told growing up, fats are not the enemy. They support healthy eating patterns and do not contribute to your weight gain. Healthy fats, such as unsaturated fats, are correlated with improved cholesterol levels. These types of fats may also lower the risk of cardiovascular disease. (4) I suggest incorporating avocado oil, olive oil, flaxseeds, and fatty fish in your diet. 

Cruciferous veggies, including broccoli, kale, and cauliflower, provide vital nutrients and support detoxification pathways. This helps your body metabolize estrogen more effectively. I recommend filling at least half your plate with colorful, non-starchy vegetables.

Eating this combination supports your energy, stable blood sugar levels, and hormone production. Additionally, aging women should aim for a balanced macronutrient ratio. This includes approximately 45-55% carbohydrates, 15-35% protein, and 20-30% fats to support muscle maintenance, energy levels, and overall health. (5) Lastly, eating smaller and more consistent meals is important in stabilizing blood sugar, energy, and mood. (6)

Key Micronutrients Every Woman Needs More Of

While macronutrients are important, so are micronutrients in balanced dietary support. Micronutrients are vitamins and minerals required by the body in very small amounts. Let me explain which micronutrients are essential for every woman. 

• B-Complex vitamins are vital for energy production, neurotransmitter synthesis, and stress resilience. Deficiencies can contribute to fatigue and mood imbalances. 

• Magnesium supports relaxation, sleep quality, and muscle function. It also helps buffer the effects of stress and supports adrenal health. 

• Selenium and iodine are essential for optimal thyroid function. 

• Calcium and vitamin D promote bone health, which becomes increasingly important as estrogen declines.

As you age, it is critical to replenish vital nutrients that may be depleted. The Myers Way® Multivitamin provides a full spectrum of vitamins and minerals your body needs throughout midlife. This formula is designed for optimal absorption and bioavailability, making sure your body gets the most out of every capsule. It specifically supports thyroid and adrenal function, helps maintain hormone balance, and promotes detoxification—even for those with MTHFR mutations. 

Gut Health and Nutrient Absorption

The old saying is, “You are what you eat.” I like to say, “You are what you digest and absorb.” Eating healthy is only a fraction of the whole picture. Nutrient absorption is equally important. As you age, both digestive enzyme production and gut microbiome diversity can decline. This makes it harder for your body to digest and absorb the vital nutrients from your food. 

Both aging and chronic stress can significantly impact your digestive health by reducing your body’s natural production of digestive enzymes. As we age, the pancreas, which produces most of these enzymes, tends to slow down. This makes it more difficult to break down and absorb nutrients efficiently from even the healthiest foods, which can lead to nutrient deficiencies despite following healthy eating habits.

At the same time, chronic stress can suppress the release of digestive enzymes and stomach acid. (7) Both are essential for breaking down proteins and fats. This can lead to symptoms of bloating, gas, and nutrient deficiencies. It is important to support your digestive system with targeted nutrients and digestive enzymes.

Your gut plays a role in breaking down food molecules. When you have an imbalanced gut microbiome, this can also interfere with nutrient absorption. Fermented foods, prebiotic fibers, and mindful eating practices help restore gut balance and optimize absorption. 

In addition, I recommend eliminating inflammatory foods such as gluten, dairy, and refined sugar. These foods can disrupt your gut microbiome and contribute to systemic inflammation. Consider digestive enzymes, L-glutamine, or probiotics if you struggle with bloating, constipation, or nutrient deficiencies.

How Diet Influences Estrogen Metabolism

Your diet can impact how your body metabolizes hormones such as estrogen. Your liver is responsible for breaking down estrogen and eliminating it from your body. If your liver is not functioning optimally, excess estrogen can accumulate. (8) If you have imbalances in your gut microbiome, low magnesium levels, or do not consume enough fiber, your liver could be inhibited from removing the accumulation of estrogen. This can lead to estrogen dominance and cause symptoms of heavy periods, breast tenderness, and mood swings. 

Leafy greens and cruciferous vegetables such as broccoli, Brussels sprouts, and cauliflower support liver health. Lemon water can also help activate detox pathways. Fiber, on the other hand, binds to the excess estrogen in the gut and promotes healthy elimination.

For additional support, AMMD™’s EstroProtect promotes healthy estrogen metabolism. This formula is designed to help you break down estrogen into protective estrogen metabolites rather than harmful disease-causing estrogen metabolites. It works by binding to excess hormones with ingredients such as alpha lipoic acid and milk thistle. It supports phases I and II of liver detoxification to effectively clear excess estrogen and reduce the risk of estrogen dominance. 

Managing Stress and Blood Sugar With Food

Stress and blood sugar instability can worsen your hormone symptoms. When ovarian hormone production slows due to the transition of perimenopause or menopause, your adrenal glands pick up some of the slack. Chronic stress can overtax them, leading to fatigue, anxiety, and blood sugar instability. 

Here are a few ways you can support both stress and blood sugar levels. 

• Eating at regular intervals

• Preparing meals rich in fiber

• Avoiding caffeine and sugar crashes

• Including protein and fat at every meal

AMMD™’s Adrenal Support helps buffer stress and maintain steady energy levels. It contains a blend of adaptogenic herbs such as Rhodiola Rosea, Panax Ginseng, Eleuthero, and Ashwagandha that facilitate a stress response and support optimal cortisol levels. It also includes the amino acid L-Tyrosine to promote catecholamine production, essential for an optimal stress response.

Long-Term Eating Habits for Energy and Aging Well

A healthy diet for women is not about restrictive diet fads. It is about whole-food nourishment that evolves with your midlife needs. 

Here are a few long-term eating habits for aging that I follow and recommend: 

• Eat with the seasons to maximize nutrient diversity and freshness

• Limit processed and inflammatory foods, which are often lacking nutrients and loaded with harmful additives

• Cook at home as often as possible to control ingredients and quality

• Stay hydrated and prioritize mineral-rich foods such as leafy greens, nuts (if you can tolerate), seeds, and bone broth

These habits support your energy levels, skin, bone, and brain health, and can complement your weight loss goals when paired with mindful calories and portion awareness. Making these slight adjustments will help you proactively navigate midlife and beyond. It is possible to feel vibrant and resilient as you age!

Build Your Nutritional Foundation With the Women’s Health Bundle

While supplements are not a replacement for a nutrient-dense, whole-food diet, they can fill critical gaps. A healthy diet for women consists of positive eating habits, nourishing foods, and bioavailable vitamins and minerals. As your body undergoes monumental changes, so do your nutritional needs.

AMMD™’s Women’s Health Bundle is designed to support women at every stage of life, especially midlife. Featuring EstroProtect, Adrenal Support, and The Myers Way® Multivitamin, this bundle helps your body navigate the change of life during perimenopause, menopause, and beyond. EstroProtect promotes healthy estrogen metabolism while Adrenal Support balances cortisol levels. The Myers Way® Multivitamin replenishes key vitamins and minerals as your nutrient needs shift.

Building a healthy diet for women requires some adjustments. Many women fail to consider that their unrelenting symptoms come from a lack of nutrient density. It is important to prioritize proper nutrition to support midlife. Eating a healthy diet for women does not have to be stressful. You can thrive through midlife and beyond, feeling your best every day!