Menopause is the transition of a woman's menstrual cycle. It is guaranteed 12 months after the end of the last period. Symptoms of menopause include hot flashes, weight gain, headaches, vaginal dryness, mood swings, and inability to concentrate. This occurs when the levels of estrogen, a key female hormone, begin to fall, upsetting the usual cyclical patterns of other hormones as well. Your metabolism, bone density, and cholesterol levels may all suffer as a result of this. Many women require supplements to alleviate their problems.

However, there are several natural ways to deal with menopausal symptoms. 

1. Consume a wide variety of fruits and vegetables: Fruits and vegetables are high in vitamins, minerals, fiber, and antioxidants. Leafy vegetables such as cabbage, kale, broccoli, bok Choy, and Brussels sprouts have been shown to help lower estrogen levels. Dark berries, such as strawberries and blueberries, may aid in blood pressure reduction. So, on a daily basis, add raw, fresh, local, and seasonal fruits and vegetables to your meal.
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2. Eat calcium and vitamin D-rich foods: Hormone fluctuations can cause weak bones. As a result, boosting calcium and vitamin D intake, as well as improving vitamin D absorption, is critical to reducing the risk of osteoporosis. Yogurt, milk, cheese, green leafy vegetables, tofu, and beans are all good choices.
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3. Consume foods high in phytoestrogens: Phytoestrogens are naturally occurring chemicals in plants that mimic estrogen's effects. As a result, the hormones must be balanced. Soybeans, tofu, flaxseeds, linseeds, sesame seeds, and beans are high in phytoestrogens.
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4. ‍Eat more protein-rich foods: Eating more protein-rich foods helps to prevent the loss of lean muscle mass that occurs as people age. Furthermore, protein-rich meals keep you fuller for longer, allowing you to consume fewer calories each day. It's found in beans, seeds, almonds, soy, eggs, chicken, and fish, among other things.
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5. ‍Drink plenty of water: Dryness is a frequent symptom of menopause in women, owing to the decrease in estrogen levels. Drinking 2-3 liters of water will help with that, as well as bloating brought on by hormone imbalances.
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6. Reduce your intake of refined sugar and carbohydrates: A diet high in refined sugar and carbohydrates causes a rapid rise and fall in blood sugar levels. It may raise the incidence of depression in menopausal women, as well as have an impact on their bone health and cholesterol levels.
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7. Include good fats: Omega-3 fatty acids, for example, may help to reduce the frequency of hot flashes and the severity of night sweats. Each day, eat a handful of dried fruits, nuts, and seeds, which are high in micronutrients such as vitamins A, E, B, zinc, magnesium, calcium, iron, and potassium.

Menopause is connected to a variety of diseases, along with an increased risk of cardiovascular disease. A whole-food diet may help alleviate the hormonal effects. But keep in mind that no healthy diet is truly healthy unless it includes some type of activity. Make time to stay fit as well.