For many women, menopause occurs 12 months after their last menstrual period, signifying the end of menstrual cycles. It can be a frustrating and confusing time in a woman’s life because they mostly feel as if they are not in control of their body.

During this time, women experience different symptoms of menopause, including mood swings, irritability, insomnia, night sweats, hot flashes, and tiredness. They are also at a higher risk of developing certain conditions and diseases, such as osteoporosis.

Being aware of the symptoms and changes to expect allows you to prepare and better manage the symptoms. Below are three ways you can adjust your diet and lifestyle to reduce the symptoms of menopause.

1. Drink Enough Water

Sufficient water intake during menopause is a great way to regulate your body temperature. Drinking plenty of water also helps ease hormonal bloating, reduce vaginal dryness, and replenish dry skin.

Try to drink the recommended eight to 12 glasses of water every day to stay hydrated and maintain a balanced body temperature. Have a glass of cool water by your bed at night as a quick relief for night sweats.

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2. Get Enough Vitamin D and Calcium

The dip in estrogen after menopause predisposes women to develop osteoporosis. These two nutrients also help reduce the risk of osteoporosis, combat hormonal changes, and avoid hair loss.

Green leafy veggies, beans, tofu, and sardines are excellent sources of calcium, and sunlight is the primary source of vitamin D. However, you can supplement that with rich dietary sources like cod liver oil, eggs, and vitamin D-fortified foods.

3. Steer Clear of Trigger Foods

Some foods trigger symptoms such as night sweats, hot flashes, and mood swings. Such foods include caffeine and sugary or spicy foods, especially when taken at night. Try to keep track of foods that trigger symptoms and reduce consumption or avoid them altogether. Alcohol consumption during menopause also interferes with sleep schedules and can trigger hot flashes.

Consuming protein-rich foods and eating more fruits and vegetables can help relieve menopause symptoms. Taking natural supplements and establishing regular eating habits can be helpful as well. It is also essential to maintain a healthy lifestyle by exercising regularly, which promotes physical and mental health and can improve your quality of life overall.

Menopause is a natural part of a woman’s life, but no woman should suffer through it while there are many ways to prevent and alleviate its frustrating symptoms. Learn more by contacting us for a convenient telehealth visit.

Do you have more questions about addressing your menopause symptoms in the Willamette Valley? Contact our friendly staff at WFMC Health or become a new patient today!

This post was first published on wfmchealth.org.