6 Natural Ways to Reduce Symptoms of Menopause

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1. Eat Foods Rich in Calcium and Vitamin D
Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis.
Calcium and vitamin D are linked to good bone health, so it's important to get enough of these nutrients in your diet.

2. Eat Lots of Fruit and Vegetables
A diet rich in fruits and vegetables can help prevent a number of menopause symptoms.
Fruits and veggies are low in calories and can help you feel full, so they're great for weight loss and weight maintenance.
They may also help prevent a number of diseases, including heart disease

3. Avoid Trigger Foods
Certain foods may trigger hot flashes, night sweats and mood swings.
They may be even more likely to trigger you when you eat them at night.
Common triggers include caffeine, alcohol and foods that are sugary or spicy.

4. Reduce Refined Sugar and Processed Foods
A diet high in refined carbs and sugar can cause sharp rises and dips in blood sugar, making you feel tired and irritable.

5. Drinking 17 oz (500 ml) of water, 30 minutes before a meal may lead you to consume 13% fewer calories during the meal.
Bottom Line: Drinking enough water may help prevent weight gain, aid in weight loss and reduce symptoms of dryness.

6. Don't Skip Meals
Eating regular meals may be important when you're going through menopause.
Irregular eating may make certain symptoms of menopause worse, and may even hinder weight loss efforts.

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