You can’t prevent menopause, but you can manage many common symptoms and prevent complications through key diet and lifestyle changes.

Menopause is a natural part of a woman’s life cycle. While you can’t prevent menopause, you can manage many of its symptoms and prevent potential complications.

Consider the following evidence-based tips for navigating menopause and preventing some of the most challenging outcomes.

Eating a well-balanced diet and maintaining a moderate weight are key to lowering your risk of heart disease, diabetes, and other chronic health conditions. You may find it takes more effort to maintain a moderate weight when you go through menopause.

During this period of your life, your levels of estrogen drop significantly. This may make you vulnerable to weight gain, especially in your midsection. Increased belly fat is associated with increased risks of heart disease and other life threatening diseases.

To help prevent weight gain, pay attention to hunger cues. Only eat when you feel physically hungry and choose healthy foods.

For example, enjoy a wide variety of fruits and vegetables, choose whole grain options over refined ones, and opt for lean sources of protein. Limit saturated and trans fats, added sugars, and sodium in your diet.

Avoiding processed and sugar-rich foods may also help you maintain a healthy weight, reduce mood changes, and maintain stable blood glucose levels.

A doctor may also recommend taking certain vitamin or mineral supplements if you’re not getting enough of those nutrients already. Vitamins to prioritize during menopause include:

Ask a doctor if supplements may be a good choice for you.

Regular physical activity is important at any age, but it may offer extra perks during menopause. It can help relieve hot flashes, regulate your mood, and manage your weight.

Experts recommend people in menopause aim for 150 minutes of aerobic exercise a week, with 2 to 3 days of weight-bearing exercise.

Strength training exercises, like yoga or lifting weights, can help increase your bone strength. This can help prevent the loss of bone density that often accompanies menopause.

Altered sleep patterns are a common symptom of menopause. Changes in your hormone levels can also leave you more fatigued than usual. That’s why it’s so important to practice good sleep habits so you can get enough high quality sleep at night.

The Centers for Disease Control and Prevention (CDC) recommend getting at least 7 hours of sleep.

The National Institute on Aging recommends the following tips for improving sleep during the menopause transition:

  • Develop a bedtime routine and follow a regular sleep schedule.
  • Avoid napping in the late afternoon or evening.
  • Avoid sources of blue light in your bedroom, like a TV or mobile phone.
  • Avoid large meals, caffeine, or alcohol close to bedtime.
  • Keep your bedroom at a comfortable temperature.

Practicing relaxation strategies, such as deep breathing, progressive muscle relaxation, or meditation, may also help.

If hot flashes are disturbing your rest, try to sleep in a cool room, dress in layers, and keep a glass of cold water nearby. It may also help to use sheets and clothing that permit your skin to breathe, such as lightweight cotton.

Estrogen plays a key role in building new bone. As your estrogen levels drop during menopause, so can your bone density. Bone density often drops rapidly in the year before your final menstrual period and 2 years after. As a result, your risk of bone fractures increases significantly.

To keep an eye on your bone health, consider getting a bone density test. This test is an X-ray that measures your bone thickness and strength. It can help you assess how strong your bones are. To help maintain the strength of your bones:

  • Eat foods that are rich in calcium and vitamin D.
  • Practice strength training exercises, such as weightlifting or yoga.
  • Learn to exercise safely to help prevent bone fractures and other injuries.
  • Take steps to prevent falls, such as installing handrails on stairways.

Your risk of cardiovascular diseases, including high blood pressure, increases when your estrogen production declines during menopause. To monitor your blood pressure, get it checked regularly.

If a doctor provides you with a high blood pressure diagnosis, follow their prescribed treatment plan. They may recommend medications, lifestyle changes, or other therapies. Eating a well-balanced diet and exercising regularly can help you avoid and treat high blood pressure.

Menopause isn’t preventable. Still, you can take steps to enjoy good health into your later years. To help treat some of the symptoms of menopause and prevent possible complications, practice healthy habits.

Maintain a moderate weight, eat a well-balanced diet, and exercise regularly. Take steps to enjoy high quality sleep, maintain good bone strength, and monitor your blood pressure levels.

Taking good care of yourself is key to enjoying an active and healthy life in your menopausal and postmenopausal years.