Soy foods may modestly reduce hot flushes for some women, and the evidence is stronger for whole foods than for concentrated supplements. Tofu, tempeh, soy milk and edamame are the practical options, and they also add protein and calcium. Results vary between individuals, partly because of differences in gut bacteria. If you have a history of breast cancer, check with your treating team before increasing soy deliberately.

Intermittent fasting can work for some women, but it carries specific risks around menopause. Long fasting windows make it harder to reach your protein and calcium targets, and they can worsen sleep, headaches and evening overeating. If you are already losing muscle, restricting eating hours without a protein and resistance training plan can speed that up. Your dietitian can test whether it suits you.

Australian guidelines recommend 1,300 mg of calcium a day for women over 50, which is roughly three to four serves of dairy or fortified alternatives. Vitamin D mostly comes from safe sun exposure, and a blood test tells you whether yours is low. Supplements are considered when food alone cannot get you there, not as a first step.

Alcohol is one of the most commonly reported triggers for hot flushes and night sweats. It widens blood vessels, disrupts the second half of your sleep, and adds energy that is easy to overlook. Many women find a two-week trial without evening drinks gives a clear answer. Alcohol also raises breast cancer risk, which matters more once other protective factors change.

Yes, and the two work well together. Menopause hormone therapy addresses symptoms and bone protection, while nutrition covers weight, blood lipids, blood glucose, gut symptoms and muscle. Your dietitian will ask what you are taking so advice fits alongside it. Nutrition changes may also help with side effects such as bloating or appetite change in the early weeks.

No. Perimenopause is often the best time to start, because you can build habits before symptoms peak and before most bone loss occurs. Irregular cycles, new premenstrual symptoms, disrupted sleep or unexplained weight change are all reasonable reasons to book. Starting early usually means smaller adjustments than trying to reverse several years of change later.