Eat plant-based foods
Foods like fresh vegetables, fruits, and legumes contain phytoesterols, nutrients that help balance your hormones despite waning oestrogen levels. Plus, falling oestrogen levels can contribute to bone loss and symptoms of osteoporosis. Increasing your intake of leafy greens and vegetables such as kale, spinach, and broccoli, which are high in naturally occurring calcium, helps to shore up your body’s calcium reserves and protect your bones.
Flaxseeds also have an amazing hormone-balancing effect and may reduce many of the symptoms associated with menopause, thanks to compounds called lignans. Recent studies show that the lignans may be a natural remedy for reducing hot flashes, improving bowel function, lowering bad cholesterol, and boosting cognition. Optimise the potency of your flaxseeds by grinding whole seeds yourself (a coffee grinder works well for this) and aim for two tablespoons per day. You can add them to smoothies, yoghurt, salads, cereals, etc.
Limit caffeine and alcohol
Both caffeine and alcohol may exacerbate hot flashes and night sweats in women. Therefore, it’s best to dramatically reduce or completely cut out these substances from your diet.