1. Eat enough carbs (and don’t worry about body composition)

“There are many misconceptions about body composition when going through menopause,” McGregor says. These myths include being able to “combat changes” restrictive diets and removing carbohydrates. Research shows, McGregor says, we “should be doing the complete opposite. Carb intake, especially for women who remain physically active, is critical not just for performance, but also for counteracting the fatigue”.

And it’s not just about body composition: “there is also a direct link between carbohydrate availability and thyroid function. When carbohydrate intake is reduced, this can result in a downregulation of the thyroid gland and metabolism – impacting body composition and energy levels further. That said, not all carbohydrates are equal, and we would encourage the intake of wholegrains, fruit, vegetables, and legumes. This should make up a third of your daily intake.”

Why you need to start eating more carbs and fats in your 30s to prepare for perimenopause