3. Embrace fresh food
Phytoestrogens (plant compounds chemically similar to estrogen) may reduce menopause symptoms and are found naturally in soy products and beans, fruits, vegetables, grains, alfalfa and oilseeds like linseed. Soy protein can reduce cholesterol and may also improve bone mass and cognition. Eat a variety of fruit and vegetables, increase fluids, and eat plenty of low-fat calcium products.