Menopause can be a difficult time for many women. Reductions in circulating estrogen hormone levels result in a number of physical and physiological changes, which in turn may lead to mental and emotional stress. While short-term hormone replacement therapy helps many women, most symptoms of menopause can be relieved with simple lifestyle changes.

Weight gain during menopause can be distressing. Shifting to a low-fat, high-fiber diet and controlling overall dietary intake can help control weight gain. Diets rich in phytoestrogens, or plant estrogens, may offer additional relief. Soy products, such as tofu, soy milk and soy powders are rich in phytoestrogens, and help lower cholesterol. Linseed products are also a good source of phytoestrogens. Regular exercise, for approximately 30 minutes several times a week, can also help control weight gain. Added benefits of regular exercise are conversion of fat into lean muscle mass, which helps burn off excess calories even while resting. Furthermore, exercise may help improve conditions such as low energy levels, mood swings, sleeplessness, high blood pressure and diabetes.

Many women suffer from irritability, mood swings, and depression during the onset of menopause. While some of this may be attributable to the stress of undergoing a major life change, any such symptoms should be carefully evaluated by a physician and appropriately managed. Depending on the severity of symptoms, lifestyle or drug treatments may be prescribed. While there is no scientific proof of its efficacy, some women claim the herb St. John