Menopause is a significant transition in an individual’s life, accompanied by a range of physical and emotional changes. It can be a challenging period, with several symptoms starting off at once. People going through this change in life should speak to their doctor about possible management options. This is also an opportunity for women to explore natural approaches to managing symptoms. By incorporating these easy remedies, one can empower themselves to navigate this change.

1. Increase protein intake
During menopause, hormonal changes can affect muscle mass and metabolism. This can change the person’s body mass by decreasing muscle tone. Incorporating adequate protein into meals is crucial for supporting muscle health, metabolism, and overall well-being. People going through this transitional phase must incorporate protein-rich foods into their meals. It includes lean meats, poultry, fish, eggs, legumes, tofu, tempeh, and Greek yogurt. They provide essential amino acids for muscle repair, maintenance, and growth. Ensuring adequate protein intake can support optimal brain health and emotional well-being during this hormonal transition.

2. Eat calcium- and vitamin D-rich foods
Bone health becomes increasingly important during menopause. With the individual’s estrogen levels declining, it is important to know the risk of bone loss. It can also accelerate the risk of osteoporosis and fractures. Calcium and vitamin D are essential nutrients for maintaining strong and healthy bones. It is important to ensure an adequate intake of these nutrients during menopause. Calcium is a mineral that plays a critical role in bone formation, density, and strength. Dairy products such as milk, yogurt, and cheese are rich sources of calcium, as are leafy green vegetables, tofu, almonds, and fortified foods. Aim to incorporate calcium-rich foods into meals daily.

3. Eat fruits and vegetables
Menopause can bring about changes in digestion and metabolism. It can slow down digestion and increase bloating and constipation. Incorporating high-fiber foods into daily meals can help alleviate these symptoms and promote digestive health, regularity, and satiety. Fiber-rich foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds provide bulk to the stool, facilitating bowel movements and supporting the growth of beneficial gut bacteria. Fiber can help alleviate discomfort and bloating commonly associated with hormonal fluctuations during menopause. High-fiber foods are also known to have a low glycemic index. They are digested and absorbed slowly, resulting in a gradual release of glucose into the bloodstream and more stable blood sugar levels. Incorporating a variety of fiber-rich foods into meals and snacks can help one meet their daily fiber needs and support digestive health and overall well-being during this transitional phase.

4. Implement regular exercise
It has been said repeatedly that regular exercise can greatly impact a person’s health and lifestyle. Menopause symptoms are yet another thing that can be dealt with and better managed by exercising regularly. People looking forward to naturally managing their symptoms should incorporate exercise into their daily routine. It can help with sleep, hot flashes, anxiety, pain, and mental fog. With exercise, people also see positive stress, energy, and mood changes. However, people should speak to their doctor first. In some cases, exercise can instead act as a trigger for hot flashes. A person going through menopause should speak to their doctor if they are experiencing any such results.

5. Breathe through the stress
Stress can be a health buster for any person. It can aggravate the symptoms of menopause for many and further irregularize their cycles. It makes sense for people going through perimenopause to learn activities that help them better manage and control their stress levels. Research shows deep breathing and progressive muscle relaxation activities can be a boon for people battling stress. It can help manage menopause symptoms like hot flashes and anxiety attacks.

6. Sleep
Sleep disturbances can be a symptom of menopause for many going through that change. This can, in turn, worsen the person’s state and further aggravate symptoms. It is important to get proper sleep to maintain proper health. Take part in activities like yoga, meditation, and tai chi. All of these have been shown to benefit sleep. It can help regularize the individual’s sleep cycle and improve its quality. Any calming activity can result in positive results. Skip watching TV before sleep and pick up a book or light music instead.

7. Hydrate well
Proper hydration is essential for overall health and well-being. Hydration is even more important when hormonal changes affect fluid balance. It also has a significant impact on temperature regulation and urinary function. Dehydration can exacerbate symptoms such as hot flashes, night sweats, fatigue, and mood swings. This is why it is important to prioritize adequate fluid intake throughout the day. Water is the best choice for staying hydrated, but other fluids such as herbal tea, infused water, coconut water, and low-sugar electrolyte beverages can also help. Aim to drink at least a few glasses of water daily and adjust intake based on factors such as activity level, climate, and individual hydration needs. In addition to fluids, hydrating foods such as fruits and vegetables can contribute to your overall hydration status and provide additional nutrients and antioxidants beneficial for menopause symptom management. Staying hydrated can support temperature regulation, cognitive function, urinary health, and overall comfort during menopause, promoting a greater sense of well-being and vitality.