Menopause is a natural, but inevitable transition that can cause uncomfortable symptoms. This can be difficult for a lot of women, but there are things you can do to simply reduce symptoms and to aid in your comfort level while you are making the transition.Before looking at what types of foods may help with menopause and which food choices to avoid, let's look at the symptoms of menopause that diet can lessen or worsen the frequency and severity of when you are going through these changes.What Happens During Menopause?Menopause causes changes to hormones, particularly estrogen and progesterone. This can have a lot of effects on the body. The most well-known symptoms are probably the abundance of hot flashes and irregular or non-existent periods, but other changes can cause uncomfortable symptoms.It can contribute to weight gain by adjusting metabolism and may even impact digestion and cholesterol. Menopause can also make it harder to get restful sleep and can even increase your risk of breaking a bone by contributing to lower bone density.If you are curious about when menopause usually occurs, how it can change your mood, or what you can expect, as well as advice for comfort, you should check out all the articles and other resources provided at https://www.betterhelp.com/advice/menopause/What Foods Should You Eat for Menopause Symptoms?There is evidence tying many nutritional food items to symptom relief for those experiencing menopause. Let's look at some of the researched foods and the way they may be able to help you avoid the most concerning symptoms.DairySince menopause can cause low bone density and increase the risk of fractures, milk, yogurt, and other dairy products can be a good choice to boost bone health. Dairy contains calcium, potassium, magnesium, and other vitamins and nutrients that can be beneficial to bone health.Furthermore, dairy may also help with sleep because it contains glycine. A lot of menopausal women struggle with sleep issues and maybe a glass of warm milk before bed isn't such a bad idea. Dairy may even help to help to prevent early menopause before the age of 45 according to one study that shows a high intake of calcium and vitamin D can reduce early menopause risk.Omega-3 Fatty AcidsOmega-3 fatty acids are good for a lot of reasons and may help with hot flashes experienced during menopause. In addition,  omega-3s may also contribute to better sleep by reducing or eliminating night sweats. Foods that contain omega-3s include fatty fish, like salmon or mackerel, flax seeds, and chia seeds.Fruits and VeggiesFruits and vegetables are packed with nutrients that can be great for overall health and a lot of people do not eat enough of them according to recommendations. Maybe the fact that they could help you reduce hot flashes will have you reaching for the apples or salad more often. Some of these healthy options may help with mood, sleep, and other symptoms as well.They may also help to prevent weight gain by making you feel full without consuming too many calories. Broccoli and other cruciferous vegetables may also regulate estrogen and help to prevent some of the more serious consequences of menopause.Healthy ProteinWomen experiencing menopause should eat more protein to support healthy muscles and bones. High protein foods are pretty easy to add to your diet and include meat, eggs, dish, and dairy. Protein shakes and powders are other options that can work for some people. Getting enough protein during menopause can help you prevent fractures and stay physically able and healthy.What Foods Should You Avoid for Menopause Symptoms?While many food choices can be beneficial to your menopause symptoms, there are also foods that you may want to avoid. These diet options may increase the frequency or severity of symptoms like hot flashes or weight gain.Added SugarsHigh blood sugar may contribute to more common hot flashes during menopause and added sugars and other processed foods can raise blood sugar quickly. While it is okay to eat some desserts and candy, avoiding them can help you reduce hot flashes. The same goes for processed grains like white bread or crackers.CaffeineThat cup of coffee in the morning may wake you up and taste delicious, but studies indicate that limiting caffeine may help to reduce hot flashes. However, the data is inconsistent and other studies show the opposite result. It is worth a try to avoid caffeine for a few days to see if there is a reduction in hot flashes. Additionally, since menopausal women often have trouble sleeping, reducing caffeine consumption, especially later in the day, may help you get a better night of sleep.SaltEating a lot of salt may lower bone density during menopause, which, in turn, can increase the risk of breaking a bone. The risk may be substantially greater with high sodium intake according to one study. Menopause can also contribute to high blood pressure and eating low amounts of salt may help you to fight that increased risk.ConclusionMenopause can be uncomfortable, but just making some small changes to your diet may help you to ease the symptoms like poor bone density, hot flashes, and poor sleep. Choosing nutritious options like salmon, yogurt, and broccoli while also limiting sugar and salt intake may help you alleviate some of the most uncomfortable symptoms that you experience during menopause.