Perimenopause & Menopause
What’s the difference and how can dairy help?
Let’s start with the basics. Perimenopause is the stage leading up to menopause when a woman’s body gradually stops ovulating. This phase is driven by hormonal shifts, particularly a drop in oestrogen.
While perimenopause primarily affects the reproductive system, its hormonal effects ripple through the entire body, causing both physical and emotional symptoms.
Hot flushes, night sweats, fatigue and mood swings are common, as are sleep disturbances, memory lapses and changes in metabolism. Around the same time, natural ageing can bring bone and muscle loss, skin changes and a higher risk of chronic disease.
Menopause itself refers to your final period. Once you’ve gone 12 months without one, you’re considered post-menopausal. The silver lining? There’s more research than ever helping us understand how to stay well through this transition. Dairy foods like milk, cheese and yoghurt offer a convenient source of key nutrients that support bone health, energy and overall wellbeing during this life stage.
Support your body and bones
How dairy can help you stay strong, energised and well through menopause.
Menopause and bone health
The Australian Dietary Guidelines recommend increasing dairy from 2.5 serves daily (for women under 50) to four serves after 50. This helps meet the higher recommended calcium intake of 1300mg compared to1000mg for younger women. Oestrogen helps protect bones, so when levels drop, women become more vulnerable to bone loss, brittle bones and, in severe cases, osteoporosis. This can lead to fractures, which significantly impact health and independence.
So, how can you help protect your bones? Getting your daily serves of dairy is a simple, effective place to start. It helps maintain bone strength, slow bone loss and support wellbeing long term. Milk, cheese and yoghurt are not only high in calcium but they also provide other bone-building nutrients like protein, phosphorus and zinc, all working together to maintain strong bones. Studies show that adequate dairy is an effective strategy in helping maintain bone density.
Unfortunately, many Australians aren’t meeting their recommended intake, potentially missing out on dairy’s full benefits. By making milk, cheese and yoghurt a regular part of their diet, you’re taking an easy, evidence-backed step toward stronger bones and a healthier future.
Protein and muscle: preserving strength as you age
As we age, our muscle mass naturally starts to decline—a process called sarcopenia. This gradual loss impacts strength, mobility and overall independence.
Menopause can accelerate muscle loss due to the decline in oestrogen, which plays a role in maintaining muscle mass and strength.
Here’s where diet can make a real difference. Dairy foods contain high-quality proteins that are especially effective when it comes to building and preserving muscle. Including milk, cheese and yoghurt in your diet is a simple, proven way to support strength as you age.
Dairy and weight: the evidence is clear
During and after menopause, many women notice weight gain, particularly around the abdomen. Hormonal changes, ageing and lifestyle factors can all contribute but it’s not inevitable. A few adjustments to diet and exercise can go a long way.
There’s a common misconception that dairy contributes to weight gain but the science tells a different story. In fact, studies suggest that including dairy foods, especially yoghurt, may help with weight management during this time.
One large study of perimenopausal women found that those who ate yoghurt at least twice a week had a 31% lower risk of becoming obese compared to those who rarely consumed it. While total dairy intake didn’t consistently affect weight gain, women with higher dairy intakes were slightly less likely to become obese during the menopausal transition.
Why might that be? Dairy foods like milk, cheese and yoghurt are packed with protein, calcium and other nutrients that help keep you fuller for longer and support lean muscle mass, both of which are important for maintaining a healthy weight.
If you’re aiming to lose weight and wondering if adding more dairy is the right move, it’s all about balance. Swapping out discretionary foods (AKA junk foods) for nutrient-rich options like milk, cheese and yogurt is a simple, evidence-backed way to support your goals.
For more information, access the recommendations in the Australian Dietary Guidelines.
Calcium and menopausal symptoms
Calcium is often synonymous with bone health but its benefits go beyond that—especially during menopause. As oestrogen levels decline, women may experience symptoms affecting mood, sleep and overall wellbeing.
That’s where calcium steps in. It helps support nerve function, muscle contraction and heart health. Getting enough, through dairy and other sources, can help support your body through the hormonal ups and downs and make the transition a little smoother.
What about soy?
Research suggests that soy isoflavones (natural compounds in soybeans) may help ease perimenopausal symptoms, particularly hot flashes.
Soy drinks don’t naturally contain calcium, so they only count as a dairy alternative if fortified with at least 100mg of calcium per 100mL.
However, soy lacks the full range of essential nutrients and health benefits that dairy naturally provides. So, if you’re trying soy to manage menopause symptoms, continue to enjoy milk, cheese and yoghurt as part of a balanced diet.