31/01/2026
Menopause nutrition: simple, not strict
Our bodies change in midlife, so our plates gently shift too. I focus on smooth digestion, steady energy, lean muscles—and, most of all, strong bones.
• Protein first, especially at breakfast.
Aim for 25–35 g to protect muscle and keep you full. No time? I blend a protein shake and add chia, flaxseed, and psyllium—my gut is happy.
• Fermented foods every day.
Kefir, kombucha, kimchi, or yogurt keep digestion lively. Keep kombucha to a small glass (it’s sugary); go generous on kimchi and sauerkraut.
• Build a Mediterranean base—vegetables, legumes, whole grains, seeds, avocado, and good olive oil.
• Bone care without drama.
Include calcium-rich foods (yogurt/kefir, leafy greens, sesame/tahini) and get vitamin D; pair with short strength sessions for the best effect.
• Sweet that makes sense.
Coffee time is a small ritual in a busy day. I bake sweets at home so I can choose the ingredients—and stop before “too much.”
On my plate today: eggs, roasted cauliflower, avocado with sesame & pumpkin seeds, kimchi, kefir/kombucha—and yes, I’d add a slice of sourdough.
And when you meet Sanja at the retreat and see her buffet, you’ll feel what healthy, balanced eating really means.
Want calm, retreat-style menus at home? Meet .jabuka on our Food page and grab free 3 Retreat-Ready Recipes (link in bio).
