The topic of this story was provided by our review partner, Originated Media; SagaCity Media has editorial oversight over specific content.

Menopause can be an emotional and exhausting time. Typically beginning in their late 40s and early 50s, women can start experiencing a variety of menopause-related symptoms such as mood swings, hot flashes, metabolism changes, fatigue, irritability, and night sweats. 

If any of this sounds familiar, here are some helpful tips and natural remedies that can help you get through this chapter of your life.

1. Eat foods high in calcium and vitamin D.

Hormonal changes within the body during menopause can cause bones to weaken, which can increase a female’s risk of developing osteoporosis. So, be sure your diet is rich in calcium and vitamin D, including green and leafy vegetables like kale, collard greens, and spinach, and yogurt, milk, and cheese. Another great way to get vitamin D, is by getting outside in the sun. Make time to explore Houston and the surrounding area on a sunny day – your mind and body will thank you for it.

2. Stay physically active.

If you’re not feeling great, exercising might not be high on your priority list. However, regular exercise and movement can help bolster energy levels and metabolism, decrease stress and your risk for heart disease, and help you sleep better. And because weight gain is common during menopause, exercising can help keep extra pounds off too.

3. Minimize your intake of foods that trigger menopause symptoms.

Did you know that certain foods or beverages can trigger and heighten menopause symptoms like mood changes, hot flashes, or night sweats? Avoid triggers like excessive caffeine or alcohol, or foods that are spicy or sugary.  

4. Integrate more plant-based foods into your diet.

Plant-based foods can help reduce hot flashes and night sweats and can improve physical health and libido. Plants contain phytoestrogens, which mimic the positive impacts of estrogen in the body. In addition, plants are high in fiber, which can help control blood sugar levels, maintain good cholesterol and weight, and lower the risk of heart disease or stroke.

5. Find ways to de-stress.

Going through menopause can be stressful. When you combine that with regular life – including the busy, day-to-day routines of work and family – it can feel overwhelming at times. Stress can play a role in increasing menopause symptoms, so be sure to get a handle on it so it doesn’t start feeling out of control. Take a long walk around your favorite Houston park, meet with a friend, mentor, or counselor to talk through your feelings, dive into a new hobby, or plan for a weekend getaway or a longer vacation. Find things that relieve stress and help minimize any anxiety you’re feeling about the changes in your body.

Lastly, remember that while menopause is normal, if symptoms become severe, it might be time to set up an appointment with your primary care doctor or another health care provider. Getting through menopause doesn’t have to be done alone – surround yourself with a team of health professionals who will advocate for your health and well-being.