Menopause symptoms can be managed very well with simple lifestyle changes and medical guidance.

Diet

• Ensure adequate calcium and vitamin D intake to protect bones

• Sources include:
  – Milk, curd, cheese
  – Soy, almonds
  – Morning sunlight exposure (20–30 minutes)

• Magnesium along with calcium helps reduce osteoporosis risk

Dr. Dimple Doshi’s Tip:
Bone health should be a priority after menopause—early prevention avoids fractures later in life.

Exercise

Regular moderate exercise helps:

• Improve energy levels
• Reduce weight gain
• Strengthen bones and muscles
• Improve mood and sleep
• Prevent lifestyle diseases like diabetes and hypertension

Activities can include walking, yoga, stretching, or light strength training.

Avoid smoking and alcohol

Smoking and alcohol can:

• Worsen hot flashes
• Increase bone loss
• Raise the risk of heart disease and cancers
• Make menopausal symptoms more severe

Even secondhand smoke should be avoided.

Sleep well

• Aim for 7–8 hours of quality sleep
• Maintain a regular sleep routine
• If insomnia persists, medical help should be sought

Managing hot flashes

• Wear loose, breathable clothing
• Keep yourself hydrated
• Avoid triggers like:
  – Caffeine
  – Alcohol
  – Spicy foods
  – Stress
  – Excess heat
•  

Relaxation and mental well-being

Relaxation techniques can greatly ease both physical and emotional symptoms:

• Yoga
• Meditation
• Massage therapy
• Mindfulness practices

These help reduce stress, anxiety, and mood swings.

In my clinical practice, women who focus on mental well-being cope far better with menopause than those who ignore it.