Exercise

• Exercise is one of the healthiest activities to partake in. It can help remedy symptoms caused by menopause. Both strength training and cardiovascular exercise will reduce the feelings of depression, hot flashes, moodiness, and will regulate sleep patterns. This does not have to be an intense program; just something you enjoy and feel like you can do for at least half an hour a day, five days per week. Walking, jogging, swimming, circuit training, are great for keeping weight under control and decreasing the symptoms of menopause.
  
  

Vitamins

• Vitamins A, B, and C all have specific beneficial effects on menopause symptoms. Vitamin A can reduce heavy bleeding internally. Apricots, broccoli, tomatoes, and skim milk all contain Vitamin A. Vitamin B helps the liver metabolize estrogen and is found mostly in animal meats. Some of the leanest sources are salmon, grilled chicken, shrimp, and pork chops. Vitamin C can help decrease the number of hot flashes and is found in many fruits. Strawberries, raspberries, and citrus fruits like oranges and grapefruit are all rich in Vitamin C content.
  
  

Natural Foods

• Foods such as soy and flaxseed can have a significant effect on menopausal symptoms. Soy can help lower cholesterol and triglycerides levels, prevent osteoporosis, and reduce feelings of hot flashes. Soy nuts, milk, and beans as well as tofu all provide ample amounts of soy. Ground flaxseed and flaxseed oil contain phytoestrogens that also relieve hot flashes and night sweats. Plant estrogens such as those in flaxseed reduce the need for hormone replacement therapy and alleviate joint pains often associated with menopause
  
  

Yoga

• According to the Mayo Clinic, preliminary studies show that yoga helps decrease the number of hot flashes in menopausal women. This involves controlled breathing techniques and meditation. These are offered at most any nationwide health club chain and also through community education programs.
  
  

What To Avoid

• Women going through menopause should avoid fatty meats, coffee, and alcohol. Animal meats that are high in fat such as any red meat should be avoided due to high rates of carcinogens. These carcinogens mimic estrogen and this can lead to a higher risk of breast cancer as well as osteoporosis due to loss of calcium. Do not drink alcohol as this can lower blood sugar levels and harm the liver. Coffee is a diuretic and can often flush necessary nutrients out of the system.