Menopause is a significant life stage that brings hormonal and physical changes, often leading to weight gain, decreased muscle mass, and potential increased health risks. While menopause symptoms can be challenging, certain nutritional strategies and lifestyle changes can help support your overall well-being during this transition.
If you're taking Mounjaro, you may wonder if it can help manage menopause symptoms. While it supports appetite control and weight management, it does not directly impact menopause-related hormonal changes.
First, lets start with the basics.
What is menopause?
Menopause marks the end of menstruation and occurs 12 months after a woman’s last period, typically between the ages of 45-55. Perimenopause, the transitional phase leading up to menopause, is when most symptoms appear due to declining oestrogen levels. These symptoms can include:
- Irregular periods
- Hot flushes and night sweats
- Mood changes and irritability
- Weight gain and muscle loss
- Increased cholesterol
- Reduced bone density
While no single dietary change can "fix" menopause, certain nutrition and lifestyle strategies can help manage symptoms and support long-term health.
Menopause and Weight Gain
Weight gain is one of the most common menopause (and perimenopause) symptoms. This weight is most commonly distributed around the abdomen and upper body. Although it can be challenging to see your body change, the impact of increased weight can go beyond aesthetics, as it also raises the risk of diabetes, cardiovascular disease, and joint problems.
During menopause, oestrogen levels drop, which raises average visceral fat levels from 5-8% of total body weight to 10-15% of total body weight. In addition, lean muscle mass decreases, slowing down the metabolism and making it harder to lose excess weight.
Struggling with maintaining a balanced diet, stress and other lifestyle factors can all contribute to weight gain, leaving many women wondering how to lose weight during menopause.
If you want to tackle menopause-related weight gain, Mounjaro can help. Clinical trial participants on a 15mg dose lost up to 20% or more of their body weight, with women benefitting significantly. This level of weight reduction can make a huge difference physically and mentally, helping women regain control over their health and confidence.
How to manage weight during menopause
- Prioritise Protein - Aim for 60-75g of protein daily (about 20-25g per meal). Good sources include lean meats, fish, tofu, unsweetened soya milk & yoghurt, low fat dairy, legumes, and eggs.
- Incorporate Resistance Training - Strength-based exercises such as weight training, Pilates, yoga, or bodyweight movements (e.g., squats and lunges) help maintain muscle mass.
- Follow the T-Plate Method:
- 25% lean protein (chicken, fish, tofu, beans, eggs)
- 25% high-fibre carbohydrates (whole grains, potatoes, oats)
- 50% vegetables, salads, and fruit
- Small amounts of healthy fats (olive oil, nuts, seeds)
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- Stay Active - 30 minutes of brisk walking on most days can improve metabolism and heart health. If time is limited, three 10-minute sessions can be just as effective.
- Bone Health: Preventing Osteoporosis - Oestrogen plays a key role in bone density, and as levels drop, bones lose calcium, increasing the risk of osteoporosis. To support bone health:
- Increase Calcium Intake - Aim for 2-3 servings of calcium-rich foods daily. Good sources include low fat dairy, fortified unsweetened soya milk & yoghurt, leafy greens, and almonds.
- Get Enough Vitamin D - In the UK, sunlight exposure is limited during autumn and winter, so a 10-mcg vitamin D supplement is recommended during these months.
Does Mounjaro Help With Menopause?
GLP-1 medications like Mounjaro can support weight loss, which may indirectly help with menopause-related weight gain. However, they do not directly affect hormonal symptoms such as hot flushes or mood changes.
If weight loss is slow despite portion control, ensure you are eating enough protein and incorporating resistance training to preserve muscle and boost metabolism.
Two cognitive side effects of menopause that many women experience are mood instability and brain fog. By reducing body weight, Mounjaro may indirectly support mental clarity and mood, as both are associated with overall wellbeing. It’s also key to make sure you’re eating a balanced diet and getting all the vitamins your body needs to support healthy brain function.
Sleep disturbance is a commonly reported menopause side effect, which can be exacerbated if you’re carrying extra weight. Research suggests that reducing weight can positively impact your nightly shuteye, leading to longer time spent asleep and improved sleep quality.
Heart Health & Menopause
As oestrogen levels drop during menopause, the hormone's protective effect on the heart also decreases. This can raise the risk of heart disease over time. While medications and medical interventions may be needed in some cases, diet and lifestyle can also play a role.
Reduce Saturated Fat – Swap fatty meats and butter for unsaturated fats like olive oil, avocado, and nuts.
Eat Omega-3-Rich Fish – Include two portions of fish per week, with one being oily fish (salmon, sardines, mackerel) for heart health benefits.
Increase Fibre – Whole grains, legumes, and vegetables can help lower cholesterol and support digestive health.
Hydration & Menopause Symptoms
Hormonal changes can affect body temperature regulation, leading to hot flushes and night sweats. Staying hydrated may help manage these symptoms:
Drink 2-3L of Water Daily – While tea and coffee contribute to hydration, excess caffeine can have a mild diuretic effect. Consider balancing with herbal teas and water-rich foods.
Eat Water-Rich Foods – Cucumber, watermelon, and citrus fruits can support hydration levels.
The Role of Supplements & Alternative Approaches
Vitamin D is the only supplement with strong evidence for supporting menopausal health.
Soy-Based Foods (Phytoestrogens) may help reduce hot flush severity in some women, but they should be avoided by those with a history of oestrogen-receptor-positive breast cancer.
Is Mounjaro Safe For Menopausal Women?
Mounjaro is safe for many women but, like any medication, may cause side effects. Common gastric side effects include nausea, diarrhoea, and constipation, and rare risks, such as pancreatitis and gallbladder issues, are also possible.
At Phlo Clinic, our clinical team will assess your medical history to ensure Mounjaro is the right choice for you, and provide ongoing monitoring and support. For more details on the potential side effects of Mounjaro, take a look at our side effects guide.
Key Takeaways
✅ Nutrition alone won’t "fix" menopause, but it can support your overall well-being.
✅ Protein & Resistance Training are essential to counteract muscle loss.
✅ Hydration (2-3L daily) helps with temperature regulation and energy levels.
✅ Balanced Nutrition using the T-plate method supports weight control and overall health.
✅ Calcium & Vitamin D are crucial for bone health.
✅ Heart-healthy fats & fibre-rich carbohydrates help protect cardiovascular health.
✅ Make small, gradual changes rather than attempting a complete overhaul at once.
More direct research is needed on Mounjaro and menopause directly, however the links between weight loss, blood sugar stability, and symptom relief are increasingly positive. Menopause is a natural transition, and while it comes with challenges, adopting simple, sustainable habits can make a significant difference.
If you have specific concerns around menopausal weight gain, consult with Phlo Clinic to tailor an approach that works for you.
