- Include foods that are rich in Calcium and Vitamin D in your diet. Hormonal changes during menopause can lead to weaker bones and increase the risk of osteoarthritis. Calcium and vitamin D are essential to good bone health. Calcium can be found in many dairy products such as cheese, milk, and yogurt. It can also be found in leafy greens, beans, and sardines. Vitamin D is most easily produced by exposure to the sun. Alternatively, dietary sources of Vitamin D include oily fish, eggs, and cod liver oil.
- Maintain a moderate body weight. Weight gain during menopause is common. Maintaining a healthy body weight can help reduce symptoms like hot flashes and night sweats as well as reduce the risk of disease. Your healthcare practitioner can help you determine a healthy body weight.
- Avoid trigger foods. Some foods are known to trigger menopausal symptoms. Caffeine, alcohol, and spicy foods are common triggers.
- Run, walk, keep moving. The benefits of regular exercise for those experiencing menopausal symptoms are many and varied. A daily exercise regime can help you maintain a healthy body weight. Exercise can also help improve sleep patterns and reduce anxiety and fatigue.
For a more complete summary of natural ways to deal with symptoms of menopause please refer to this article. 11 Natural Ways to Reduce Symptoms of Menopause (healthline.com)
As always, we recommend you consult your healthcare practitioner for a plan to deal with your specific circumstances.