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Menopause begin in the late 40s or early 50s for must women . It usually last for a few years. 

During this period, at least two thirds of women swing, irritating and feeling tired. 

It addition, menopause women are at a higher risk of several diseases including osteoporosis, obesity, heart disease and diabetes. Many women turn to natural supplements and remedies for relief. This is a list of natural ways to reduce the symptoms of menopause. 

# Eat foods rich in calcium and vitamin D 

Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis. 

Calcium and vitamin D are linked to good for bone health, so it's important to get enough of these nutrients in your diet. 

Adequate vitamins D intake in postmenopausal women is also associated with a lower risk of hip fracture due to weak bones. 

Many foods are calcium rich, including dairy products like yogurt, milk mohi and cheese. 

Green leafy vegetables such as kale, collard greens and spinach have lots of calcium too. It's also plentiful in tofu, soybean, sardines and other foods. 

Sunlight is main source of vitamin D since your skin produces it when exposed to the sun. However, as you get older, your skin gets less efficient at making it. 

If you are not out in the sun much or if you cover up your skin either taking a supplement or increasing food sources of vitamin D may be important. 

Rich dietary sources include oily fish, eggs, cod liver oil and foods fortified with vitamin D. 

# Archive and maintain a Healthy Body weight 

It's common to gain weight during menopause. 

This can be due combination of changing hormones, aging, life style and genetics. 

Gaining excess body fat, especially around the waist, increase such as heart disease and diabetes. 

In addition, your body weight may affect your menopause symptoms. One study of 17,473 postmenopausal women found that those who last at least (4.5kg) of weight 10% of their body weight over a year were more likely to eliminate hot Flashes and night sweets. 

# Eat lots of Fruits and vegetables 

A rich in fruits and vegetables can help prevent a number of menopause symptoms. 

Fruits and vegetables are low in calories and can help you feel full, so they are great for weight loss and weight loss and weight maintain. 

They may also help prevent a number of disease of disease, including heart disease. 

One observational study of 3236 women aged 50-59 found that diet high in fruit and vegetables way lead to less bone breakdown. 

# Avoid foods may trigger hot flashes, night sweats and mood swings. Common trigger include caffeine, alcohol and foods that are sugary spicy. 

        # Exercise Regularly 

There is evidence to support other benefits of regular exercise. These includes improved energy and metabolism healthier joints and bones, decreased stress and better sweets sleep