7 Effective Ways To Naturally Reduce The Symptoms Of Menopause

Menopause is not a disease, it is a natural biological phenomenon during which a woman skips her menstrual periods for 12 consecutive months. It marks the onset of infertility that usually begins between the age of 40 and 50.

It increases the risk of developing several health issues including diabetes, vaginal changes, heart disease, obesity, osteoporosis, etc.

Most Of The Women Experience The Following Perimenopause Symptoms:

  • Dry Skin
  • Slow Metabolism
  • Weight Gain
  • Thinning Hair
  • Irregular Periods
  • Vaginal Dryness
  • Hot Sensations In The Upper Body
  • The Appearance Of Red Blotches
  • Difficulty Sleeping Due To Night Sweats
  • Struggle To Hold Urine
  • Sex Life Changes

If you are experiencing such symptoms after the age of 40, visit your doctor for a thorough check-up. Many tests are recommended such as the FSH ELISA Kit to determine the exact cause of infertility.

Here is a list of 9 effective methods to reduce the symptoms of menopause:

1.    Eat Vitamin D & Calcium-Rich Food

During menopause, various hormonal changes can increase the risk of osteoporosis (weak bone). Adding vitamin D & calcium-rich food in your diet can help you maintain the essential nutrients in your body.

Sunlight is the main source of vitamin D but there are many food items too:

Good Sources Of Vitamin D Are:

  • Herring & Sardines
  • Cod liver oil
  • Eggs yolks
  • Salmon
  • Canned tuna
  • Mushroom, etc.
  • Fortified foods such as dairy products, cereals, soy milk, orange juice, etc.

Calcium-Rich Food Includes:

  • Dairy products- Milk, yogurt, cheese, etc.
  • Green leafy vegetables- Spinach, collard greens, kale, spinach, etc.
  • Fruits- Apricots, papaya, litchi, pineapples, berries, oranges, kiwi, etc.
  • Freshwater fish- Rainbow trout, perch, salmon, sardines, etc
  • Additionally, calcium-fortified foods such as milk alternatives, fruit juice or certain cereals are a good source of calcium.

2.    Maintaining Healthy Weight

Weight gain is a common symptom of menopause. This can be due to various reasons including genetics, lifestyle, aging, hormones, etc. The excess body fat, especially around the waist, increases the chances of getting diabetes and heart disease.

Do regular exercise, go for a morning walk and follow a healthy and nutritional diet. By maintaining a healthy weight, you can also minimize the night sweats and hot flashes.

3.    Avoid Junk & Unhealthy Food

You must avoid unhealthy foods and beverages which may trigger mood swings, night sweats, and hot flashes. These foods include:

  • Alcohol
  • Sugary drinks
  • White bread
  • Cured bacon and sausage
  • Fried desserts
  • Frozen & processed meals
  • Caffeine-rich drinks such as tea or coffee

These foods are even more likely to trigger various other menopause symptoms when you eat them at night. Try to avoid them or at least reduce your consumption.

4.    Include Phytoestrogens In Diet

Phytoestrogens are the naturally occurring compounds that can help to maintain the correct balance of female hormones – estrogen. Women who have a high intake of phytoestrogens rarely experience hot flashes and night sweats.

Phytoestrogens Rich Food Include

  • Beans
  • Sesame Seeds
  • Linseeds
  • Flaxseeds
  • Tempeh
  • Tofu
  • Soy Products

5.    Regular Exercise

Exercise regularly will improve your overall physical and mental health. It also protects you against various diseases including osteoporosis, obesity, type 2 diabetes, high blood pressure, heart disease, cancer, etc.

Regular Exercise Helps You To

  • Reduce stress
  • Improve sleep pattern
  • Healthier joints and bones
  • Younger and healthier skin
  • Maintain a healthy weight
  • Improve energy and metabolism
  • Manage blood sugar and insulin levels

6.    Drink Plenty Of Water

Women often experience dryness during menopause due to a decrease in estrogen levels. Drinking water can help you reduce the bloating effects that can happen with hormonal changes. It is recommended to drink 8–12 glasses of water a day to minimize these symptoms.

Also, drinking enough water can help consume fewer calories during the meal, increase your metabolism, prevent weight gain and reduce symptoms of dryness.

7.    Don’t Skip Meals

Skipping meals is not a good idea as irregular eating causes your metabolism to slow down and hinder weight loss efforts.

Skipping Meals Have The Following Effects:

  • Tired and sluggish
  • You may start overeating at your next meal.
  • Hard to maintain a healthy weight in the long run


Menopause a natural part of life. Though it can be sometimes difficult to deal with these symptoms but with regular exercise and eating a healthy diet, you can alleviate acute symptoms.

How was your experience with Menopause? Do let us know of your thoughts in the comments sections below: