• Regular exercise: Regular exercise, such as walking, swimming, or yoga, can help reduce hot flashes, improve mood, and promote better sleep.
  • Healthy diet: Eating a healthy diet that includes plenty of fruits, vegetables, whole grains, and lean proteins can help manage weight gain and reduce the risk of chronic diseases, such as heart disease and osteoporosis.
  • Stress management: Managing stress through relaxation techniques, such as deep breathing, meditation, or massage, can help reduce symptoms of anxiety, irritability, and mood swings.
  • Supplements and herbs: Some women find relief from perimenopause and menopause symptoms by taking supplements and herbs, such as black cohosh, soy, and red clover.
  • Acupuncture: Acupuncture has been shown to reduce hot flashes and improve sleep in some women.
  • Avoiding triggers: Avoiding triggers that can worsen symptoms, such as spicy foods, caffeine, and alcohol, may also help manage symptoms.