Menopause happens – it is not something that you can avoid and control. Typically, women experience menopause when they are in their forties or fifties. Some symptoms that accompany menopause for most women include hot flashes, night sweats, fatigue, irritability, and sleep problems among others.

These symptoms continue on for four to five years. Along with them, women may also experience a decline in their overall health as metabolism slows down as well. Due to these hormonal fluctuations, women are at a higher risk of osteoporosis and cardiovascular disease.

There are some ways you can reduce the symptoms that are associated to menopause. While normally women go for hormonal therapy, not all women are good candidates for it. Fortunately, scientists have found out ways you can naturally reduce these symptoms.

Here is a look at some natural steps you can take to lower the intensity, frequency, and risk of menopause symptoms:

1 – Eat a healthy diet

Your first concern should be to keep your diet healthy. This means that you should eat nourishing foods there are rich in the vitamins and minerals that your body needs. Avoid trigger foods such as caffeinated, alcoholic, sugary beverages as well as spicy and processed foods.

Consume more fruits and vegetables as those can reduce menopausal symptoms as shown by research. A recent study published in the Menopause journal also found the same. Other than this, also eat more calcium-rich foods such as yogurt and milk for preventing bone damage.

2 – Go for regular exercise 

Exercise helps your health in several many ways. It prevents mental health problems such depression which you are at a high risk of after menopause. It can reduce stress after all. It also promotes better sleep.

Other ways exercise helps with your health is by means of improving metabolism and joint health. It lessens risk factors associated to heart disease, osteoporosis, and diabetes. For example, it can help keep blood pressure levels maintained.

3 – Eat on time

Keep yourself nourished and don’t overeat by stuffing yourself when you’ve skipped a meal. Too much or too less food can impact your health negatively. This is obvious because extra eating can cause weight gain.

Moreover, often skipping meals is later compensated by indulging in unhealthy foods. Therefore, it is important to eat your meals on time to not increase menopausal symptoms.

4 – Drink more water

Water can help with dryness which is a symptom of menopause. It may also slightly help with metabolism which can reduce risk factors for a number of diseases. This effect of drinking water on metabolism may help with weight loss.

Furthermore, drinking ample water will also lessen bloating which many menopausing women experience due to hormonal fluctuations.

5 – Maintain healthy weight

If you are overweight or obese, not only will menopause symptoms be more pronounced for you, but your health will also be at worse risk. Moreover, as your menopause kicks in, you are also likely to put on more weight.

The reason behind this is simple – there is now a change in your hormones. Other contributing factors such as your genetics and lifestyle also determine how much weight you put on after menopause. Getting rid of excess weight can provide relief from hot flashes and night sweats.