The start of menopause indicates the end of menstruation. The menopausal phase begins after one hasn’t had a period for 12 months straight. While the phase can begin in the 40s or 50s, many experience menopause when they turn 51. It is a natural biological process, the onset of which brings several changes in the body and issues like hot flashes, sleep disruption, and lethargy. But, these symptoms can be managed.

1. Make better food choices
It has been observed that once those who menstruate reach their mid-40s, they develop a near deficiency of many essential nutrients, like magnesium, calcium, iron, zinc, essential fatty acids, vitamin D, and B vitamins. As a result, they tend to feel tired and lethargic most of the time. Also, many menopause symptoms are the result of hormonal changes. The balance of hormones can be directly affected by the levels of essential nutrients in the body. So, increasing the intake of these minerals and vitamins can help with managing menopause and its symptoms. This approach is also useful in maintaining overall health, once the initial symptoms of menopause have passed. Here are some nutrients one should add to their meal plans:

Magnesium-rich foods: If one increases the intake of magnesium-rich foods along with those containing B vitamins, Vitamin D, calcium, zinc, and fatty acids, these can have a positive effect on brain function and hormonal balance. A few rich sources of magnesium are fresh fruit and vegetables, especially green leafy ones such as spinach, kale, collard greens, cabbage, beet greens, watercress, and romaine lettuce. All of them are also rich sources of B vitamins, which can help in dealing with with menopausal symptoms.

Fatty acids: Foods with essential fatty acids or omega-3s are vegetable oils and oily fish such as salmon, mackerel, tuna, herring, and sardines. Omega-3s can help in maintaining hormonal balance and stabilizing mood swings, and energy levels. 

Fiber: One should increase fiber intake by adding seeds, nuts, berries, and beans to meals. This can help deal with insulin resistance, which is a common issue associated with menopause.

Protein: Along with fiber, the intake of protein also needs to be increased as soon as menopause starts. This is because protein-rich foods help one feel full for longer periods. As a result, cravings for unhealthy foods are reduced. Also, protein helps build and maintain lean muscle mass. So, one should choose protein-rich foods like eggs, almonds, chicken breast, cottage cheese, Greek yogurt, milk, lentils, and lean beef.

Aside from eating nutrient-dense foods, one also needs to avoid or limit the intake of carb-rich foods, as this can help reduce the accumulation of visceral fat in the stomach area. Visceral fat is often linked with an increased risk of insulin resistance, type 2 diabetes, heart disease, and other health problems, so it needs to be managed.

2. Improve hormonal balance
Menopause often causes an imbalance of estrogen in the body. This is what triggers most of the symptoms, especially hot flashes and night sweats. So, one should consider utilizing plant estrogens to manage menopause symptoms better. The best way to do this is to choose foods that are natural sources of phytoestrogens, like barley, sesame, lentils, flaxseed, soybeans, and tofu. All of these plant-based foods possess a molecular structure which is quite similar to that of the estrogen produced in the body. This helps in tricking the brain into believing that estrogen levels are balanced in the body. As a result, it will not cause thermal surges that result in night sweats and hot flashes.

3. Avoid trigger foods
While nutrient-rich foods may help in alleviating the symptoms of menopause, other foods can act as triggers, leading to symptoms like hot flashes, night sweats, and mood changes. Such foods are usually more likely to cause trouble when taken at night. Some of the common trigger foods include caffeine-based beverages and foods with a lot of sugar or spices.

4. Exercise regularly
Exercising releases endorphins, which are known as happy hormones. These provide relief from several menopausal symptoms, such as irritability and mood swings. Even walking for a short distance every day can help one manage these symptoms. Besides, one can always opt for basic yoga stretches, which will not only help with menopause but also with maintaining overall health. For those interested in more intense exercises, strength training has been known to help manage menopause symptoms. 

The right exercises can improve overall body composition and maintain lean muscle mass. It also helps to burn visceral fat, which is associated with many health problems. Finally, regular exercise can help boost metabolism, which helps one eat and feel better.

5. Get enough rest and relaxation
Adequate rest and relaxation can relieve menopause-induced symptoms like irritability and discomfort. Proper rest can also help in maintaining the hormonal balance and managing appetite. So, one should adopt good sleeping habits. It is also important to keep stress levels in check to experience relaxation. One can try techniques like deep breathing, visual imagery, and mindfulness to lower stress. With enough rest and relaxation, one may even experience less frequent bouts of hot flashes, insomnia, and fatigue.