11 Menopause Symptom Management Strategies That Ease the Transition

2. Eat for balance: Foods and nutrients that support bones and mood

A steady, nutrient-rich eating pattern helps protect bone health, steadies blood sugar, and can ease mood swings. Focus on calcium-rich foods like yogurt, paneer, fortified plant milks, and leafy greens, and make sure you get enough vitamin D through safe sun exposure or supplements when needed (NIH/PMC sources). Protein at each meal supports muscle mass; try dals, eggs, or fish. Some plant foods contain phytoestrogens — soy products, for example — that may offer modest help for hot flashes in certain people, though evidence is mixed (Pharmacy Times; peer-reviewed reviews). Traditional spices like turmeric fit well in cooking and may support general inflammation levels; research is promising but limited for menopause-specific claims, and turmeric can interact with blood thinners. Quick safety note: Discuss supplements with your clinician, especially if you take medications like blood thinners or have liver conditions. Practical tip: Build meals around a grain, a protein, and a vegetable; add a small serving of dairy or fortified alternative for calcium. For busy days, a simple tiffin of dal, greens, and curd makes a balanced meal that supports long-term wellness.