A natural cycle of entering midlife is menopause.  We always hear about the symptoms, but I don’t ever hear how to reduce the symptoms of menopause to make the experience a little more manageable.  


Honestly, I pray all the time that I have the very mild menopause that my grandma and mom experienced.  It was so uneventful they don’t even remember when it happened.  I believe them because they never complained about it.


I have friends and family members who are going through menopause, and at some point, it always winds its way into a conversation.  Or you notice them fanning themselves in a cold air-conditioned room.


Since I know my time is coming, I want to know is there anything I can do to make the experience manageable.  


I first looked up the common symptoms and tried to find some solutions to reduce the effects of menopause symptoms.


FYI: This is an educational post; it in no way replaces the advice of a medical professional.


The symptoms that were most commonly shared are: 

  • Irregular periods

  • Vaginal dryness

  • Hot flashes

  • Chills

  • Night sweats

  • Sleep problems

  • Mood swings

  • Weight gain

  • Thinning hair and dry skin

  • Weak bones


I am interested in natural proactive solutions to reducing symptoms of menopause.  Here is a list of answers I found doable.


  1. Bone Health-hormonal changes can weaken our bones and lead to osteoporosis.   

  •  Add rich calcium foods to your diet. (dairy products, green leafy vegetables, tofu, beans, etc…)

  • Add calcium-fortified foods(cereals, orange juice, non-dairy milk, etc…)

  • Vitamin D-sunlight, supplement, or vitamin D rich foods (salmon, sardines, egg yolks, mushrooms, etc…) and Vitamin D fortified foods.


    2. Maintaining a healthier lifestyle- This alone has the potential to elevate several of your menopause symptoms.

  • Eat more fruits and vegetables-weight loss/maintaining weight, reduce bone loss, lower risk of heart disease and diabetes

  • Exercise regularly-improve sleep, lower risk of diseases like heart disease and diabetes, improve energy levels, metabolism and strengthen joint and bone health​


    3. Keep a diary- sometimes certain foods, drinks, and activities may trigger night sweats, mood swings, and hot flashes.

  • Some triggers are:

    • Night sweats-caffeine, spicey foods, sugar, highly refined foods, and alcohol

    • Hot flashes-hot weather, smoking, caffeine, spicy foods, alcohol, and tight clothing


   4. Eat foods rich in Phytoestrogen- this can help level out our hormones which can cause hot flashes

Soybeans, soy products, tempeh, etc.… (I know there is a controversy over soy, so I guess you have to decide whom to believe.)


    5. Drink water- dryness is common during menopause so drink plenty of water.


    6. Limit processed food intake-  limiting processed foods will keep your blood sugar stable, and you will feel less tired and irritable.


    7. Eat High Protein foods-(meat, legumes, dairy, eggs, and fish)
         this will help with weight loss or maintaining, and slow down lean muscle loss that happens as we age.


There you have it a few tips on how to manage common symptoms of menopause.


Your turn: What tip can you offer that has helped manage your symptoms?


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