11 Natural Ways to Reduce Symptoms of Menopause 

Eat foods rich in calcium and vitamin D 

Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis. 

Eat lots of fruit and vegetables 

A diet rich in fruits and vegetables can help prevent a number of menopause symptoms. 

Avoid trigger foods 

Certain foods may trigger hot flashes, night sweats, and mood changes. 

Exercise regularly 

There is currently not enough evidence to confirm whether exercise is effective for treating hot flashes and night sweats.

Eat more foods that are high in phytoestrogens 

Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body. 

Drink enough water 

During menopause, dryness is often an issue. This is likely caused by the decrease in estrogen levels 

Reduce refined sugar and processed foods 

Inflammation is often a normal immune system reaction to injury and illness. 

Don’t skip meals 

Eating regular meals may be important when you’re going through menopause. 

Eat protein-rich foods 

Regularly eating protein throughout the day can help prevent the loss of lean muscle mass that occurs with age. 

Take natural supplements 

Many people may consider taking natural products and remedies to relieve their menopause symptoms. 

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