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This article is a summary of a 2025 Aware Super webinar held with Teladoc Health. The webinar was presented by Teladoc’s Lead Dietician, Dana Segal.
This content is general information only, please consult your GP or relevant health practitioner for health advice that considers your personal circumstances.
The impact of menopause
For women, menopause is a significant life stage that can affect more than just your health. It can impact your working life and even your retirement savings too. Research by The Australian Association of Super Funds (ASFA)1 shows women can lose up to $60,000 in superannuation if they're forced to retire early due to menopause-related symptoms.
However, no matter what stage you are at, there are practical steps you can take to support your body through this transition.
What's happening in your body
During menopause and perimenopause, your body experiences significant decreases in the hormones oestrogen, progesterone, and testosterone. These changes can affect your body shape, bone density, muscle mass, mood, energy levels, sleep, temperature regulation, and cognition. It's a lot – and it's real.
Support your bone health
Your bones need extra attention during menopause to help prevent the onset of osteoporosis. That’s because bone density starts to decrease with the drop in oestrogen, by up to 10% in the first five years of menopause.
Here's what can help:
Calcium. Aim for four serves of dairy each day. Think milk, yoghurt, cheese, or calcium-fortified alternatives like plant-based milks.
Vitamin D. Vital for your body’s ability to absorb calcium from food and use it for bone mineralisation. Just 10 minutes of sunlight exposure a day helps your body produce the calcium that it needs.
Magnesium. Not only does it support bone health but helps regulate menopause symptoms such as sleep disturbances. Load up on green leafy vegetables, dairy, legumes, and wholegrains.
Movement. Weight-bearing exercises like walking, jogging, tennis, hiking, or even gardening helps maintain bone density and strength.
Managing symptoms through food and lifestyle
Feeling exhausted? Focus on low GI (complex) carbohydrates like and wholegrains and fruit, and avoid the spikes blood sugar levels that are brought on by high GI (refined) carbohydrates like sugar, white bread, and white potatoes.
Drink about two litres of water daily. Thanks to hormonal shifts, menopausal women are more prone to dehydration which contributes to lack of energy.
Good sleep habits matter too – caffeine and alcohol are stimulants that disrupt normal sleep cycles so avoid them a few hours before bedtime.
Experiencing hot flushes? Try limiting spicy foods, which can increase body temperature and trigger hot flushes. Ultra processed food high in unhealthy fats and sugar can also be a trigger for hot flushes.
If you smoke, it can be contributing to hot flushes, as well as the intensity of all menopausal symptoms.
When it comes to supplements, the evidence that they help perimenopause or menopause is minimal. Instead, focus on foods rich in isoflavones like soy, chickpeas, tofu, and beans, as well as fruit, vegetables, and wholegrains. Isoflavones contain compounds that mimic the body’s own oestrogen so can help alleviate menopausal symptoms.
Other strategies that help reduce symptoms and maintain health
Find exercise you enjoy and do it regularly, favouring consistency over intensity.
Consider the value of professional support – menopause has both potential physical and mental health impacts. Your GP and psychologists can help you manage these different aspects menopause.
We're here to help
Navigating perimenopause and menopause symptoms can be challenging. Symptoms can impact your daily life and even your retirement outcomes. The good news is that you don’t have to do it alone.
If you have insurance cover with Aware Super, you have access to confidential menopause support through Teladoc Health, including:
- Virtual access to nurses who specialise in woman’s health to create a personalised report and provide ongoing support
- Fitness, nutrition and mental health support
- Psycho-education, self-care strategies, and sleep support
You can also access financial advice and retirement planning support through Aware Super, including our Super Helpful Check-in and Retire Ready Check-in services – both included in your membership at no extra cost.
To get started with a menopause consult, you can visit https://awaresuper.teladochealth.au/signin via Teladoc Health, or by phoning Teladoc on 1800 830 082.