Menopause is a new phase in life in which you’ll probably experience a variety of symptoms, such as hot flashes, mood swings and insomnia. Here are five ways to help you deal with menopause symptoms.

Eat Healthy

One of the best ways to take care of your body is to eat a nutrient-rich diet. Make sure you eat lots of fruits, vegetables, protein and whole grains in order to provide your body with the fuel to power you through your day. Because hormonal changes during menopause can lead to an increased risk of developing osteoporosis, it’s also important to eat foods high in calcium and vitamin D. These nutrients are associated with strong bones and can be found in a variety of foods such as dairy products, leafy greens, beans, nuts, salmon and egg yolks. Although vitamin D naturally comes from sunlight, your body produces less of it as you age, so it’s important to get your vitamins from food. Be sure to avoid refined sugar, fried food and foods high in saturated or trans fats.

Take Supplements

In addition to eating a healthy diet, taking supplements is a great way to provide your body with any nutrients it isn’t receiving from food. Some common supplements include vitamin B12, vitamin D and calcium due to their positive effects on the immune system, mood and heart health. In addition, herbal supplements are another natural remedy used to treat various menopause symptoms. Taking a hormone balance supplement can help regulate levels of estrogen and progesterone, which can lead to improved sleep, clear skin and positive mood. Rather than taking a bunch of different supplements, a hormone supplement can provide you with many benefits in one dose.

Exercise

You’ve probably heard about the many benefits of exercise, and exercising to treat menopause symptoms is no exception. Exercise has been shown to support strong bones, reduce stress and increase energy levels. However, if the idea of physical activity seems too overwhelming, don’t push yourself too hard before you’re ready. Even taking a 30-minute walk is enough for you to reap its many benefits. The good news is that you don’t have to get a gym membership or purchase expensive equipment to exercise, as it can be done anywhere. Other fun activities that count as exercise include dancing, gardening and shopping. You should also aim to do strength training 2 to 3 times a week to ward off osteoporosis, which is a common symptom of menopause. In general, aim for about two hours and 30 minutes of exercise each week.

Engage Your Brain

If you’ve found that you’re having trouble concentrating, remembering things or paying attention, engaging your brain can be an effective way to improve cognitive function. Activities such as doing crossword puzzles, playing a musical instrument and reading have been shown to strengthen neural connections, therefore improving memory and warding off brain disorders such as Alzheimer’s and Parkinson’s disease. Just as it’s important to engage in physical activity, it’s also crucial that you keep your mind sharp. The key is to find an activity that you truly enjoy so that you’ll be motivated to engage in it every day.

Practice Meditation

Meditation is an ancient practice that has been shown to have numerous physical and mental health benefits, such as decreasing stress, improving sleep, boosting self-esteem and enhancing focus. Meditating is a great way to help you deal with the changes your body is experiencing during menopause, as it allows you to gain control over your emotions and redirect negative thoughts. In addition, you can practice meditation wherever you are, and you don’t need any special equipment to do so. Simply meditating for 10 minutes a day can have positive effects on your overall health and well-being.

Menopause can be a difficult time due to the slew of changes that your body is experiencing. Following these five tips can help you more effectively deal with your symptoms and live a healthy and fulfilling life.