Why Menopause Treatment and Diet Are BFFs (But Not in the Way You Think)

Ever notice how menopause advice always comes with a side of diet tips? Like, congratulations on entering this new phase of life, here’s a grocery list instead of a hug. It’s a scenario many women find themselves in, and honestly, it’s about time someone talked about the why behind this recurring theme.

Recently, Cole Kazdin’s powerful essay in Time titled "Why Does Menopause Treatment Always Include a Diet?" blew up my social feed. It dives deep into how weight gain during perimenopause is often the first—and sometimes only—thing addressed by medical professionals, and how this focus can unintentionally reinforce toxic diet culture and even trigger eating disorders.

So why is weight gain such a big deal during menopause? According to Kazdin, it’s because it’s the first visible symptom many women notice, and the knee-jerk reaction is to “fix” it through diet and exercise. But hold up. Is this really the most helpful or healing approach? Spoiler alert: not necessarily.

Here’s the rub—menopause is like your body's second adolescence, a roller coaster where hormones do a crazy dance leaving you with hot flashes, mood swings, sleep challenges, and yep, some weight fluctuations. But the dialogue often sidelines all the other nuanced experiences of menopause and zeroes in on the number on the scale. That narrow scope creates this unspoken pressure to rein in your body, especially when you deserve empathy instead.

And this is where mental health enters the chat. Linking menopause treatment exclusively with dieting can worsen anxiety, shame, and disordered eating. It’s a classic case of treating a symptom by focusing on an outcome rather than the person. If we unpack this further, it’s also a fertile ground for body image issues that carry lifelong repercussions.

Am I saying diet has no role? Not at all. Nutrition can be a supportive tool during menopause—think balanced meals that boost energy and mood. But when it’s weaponized as a strict, guilt-inducing mandate, it’s doing more harm than good.

Now, you might be wondering: how can we flip this narrative and support menopausal health without falling into the diet trap? The answer lies in integration and compassion.

• Focus on holistic wellness: Prioritize mental health, sleep quality, stress reduction, and physical activity you enjoy—not just calorie counting.
• Tune into your body: Menopause is uniquely individual. What helps your energy or mood might be different from the next person’s. Learn to listen and respond lovingly.
• Seek informed support: Whether it’s your doctor, therapist, or an online community, find experts who acknowledge the whole experience without reducing it to weight.

Speaking of support—if you or someone you love is navigating fertility challenges alongside menopause or other reproductive health needs, having accessible and empathetic tools can make a world of difference. This is where companies like MakeAMom come into play. They offer thoughtfully designed home insemination kits like their BabyMaker Home Intracervical Insemination Syringe Kit Combo that help empower people to take control of their conception journey in the comfort and privacy of home—a powerful reminder that fertility solutions can be flexible and compassionate.

Let’s face it: menopause, fertility, and body image are deeply intertwined topics. Tackling one without acknowledging the others is like trying to solve a puzzle with missing pieces. We need to move from a culture of quick fixes and scale obsession to one where authentic support for women’s bodies and minds takes center stage.

So here’s my challenge to you: the next time you hear menopause advice that starts with “You need to lose weight,” pause, take a breath, and ask, “What about my whole health?” Because your worth is not measured in pounds, and your journey deserves more than a diet prescription.

What are your experiences with menopause and diet culture? Have you found ways to redefine wellness on your own terms? Share your thoughts below—we’re in this together!