11 Menopause Symptom Management Strategies That Ease the Transition

8. Weight, metabolism, and symptom link: Manage weight without extremes

Small, sustainable changes to weight and metabolic health can ease symptoms and reduce long-term risk. Even modest weight loss improves hot flashes for some women and lowers risk factors for diabetes and heart disease. Combine resistance training, which preserves muscle as estrogen declines, with regular cardiovascular movement and balanced meals that focus on whole foods and lean proteins. Avoid extreme diets; they often increase stress and can worsen sleep and mood. Instead set realistic goals such as 0.5–1 kilogram per month and measure progress with strength gains and energy levels, not just the scale. Quick safety note: If you have underlying conditions like thyroid disease or diabetes, coordinate weight plans with your clinician. Practical tip: Try a weekly habit such as adding two protein-focused meals and one strength session; small, consistent steps are more sustainable than dramatic short-term fixes.