Simple lifestyle changes can help in fighting menopausal symptoms, and achieving a higher overall level of health. 

• Avoid caffeine/alcohol, they can trigger hot flushes
• Wear layered clothes so you can remove the top layers when you get hot
• Stop smoking
• Try to sleep 7–8 hours per night
• Wear cotton or silk night clothes and use cotton bed linen
• If your hot flushes are severe, keep spare bed linen and nightwear close by, in case you have to change
• Try to make your bedroom a calm soothing place where you can feel relaxed
• Have a cool shower before you go to bed
• Consider air-conditioning
• Practice breathing exercises, they can calm you down
• Exercise regularly to increase endorphin levels
• For bone health, include weight-bearing activities such as walking, running, calisthenics, dancing, as well as resistance training such as weights.
• Drink plenty of water and stay hydrated
• Use stress reduction techniques such as yoga, tai chi and meditation
• Eat healthily and keep your weight down – it is important for your heart health
• Always keep ice water close by, in case you have a hot flush

These changes in lifestyle will however only help to reduce menopausal symptoms to a certain degree. They do not address the problem of hormonal imbalance, which is the source of menopausal symptoms and so further treatment such as natural solutions that tackle the source may be necessary.