For many women, the stage in life when the body gradually shuts down its reproductive functions can be an uncomfortable and even distressing experience.

“Old Wives’ Tales” have been rampant for centuries, and it is sad to say that too many women have a pre-conceived notion that menopause is something to be dreaded. The fact is that menopause is a normal (and inevitable) function and any of its symptoms can easily be alleviated or avoided entirely with some knowledge and common sense.

Hot flashes, mood swings and weight gain top the list of the most obvious and common (and most dreaded) symptoms of women during menopause.

There are others that are less noticeable but potentially harmful. All of them are manageable, if you know the problems and the solutions. The conclusion of a multitude of studies and research is that the best possible way to minimize the disturbance during this physical change in your body is good nutrition.

A few simple guidelines can be followed that will help you make sure your body is getting the kind of nutrients that are needed more than ever at this stage. One of the most important is cutting down on heavy fats such as red meat. Instead of frying, bake or broil your chicken and fish. Salmon and mackerel are good sources of Omega-3 fatty acids, which help to reduce triglyceride levels.

Fruits and vegetables are always a good choice for snacks and side dishes, as opposed to the ubiquitous fried potatoes. Citrus fruits and bananas provide the potassium needed to combat water retention and balance sodium levels. Green leafy vegetables, tomatoes and yams are high in several of the specific nutrients required to maintain healthy levels of many vitamins and minerals.

Fiber is another essential ingredient for your digestive system, which is beginning to slow down a bit. Whole grain breads, wheat germ and brown rice are good suppliers of soluble fiber – you’ve outgrown Wonder Bread anyway, haven’t you? Good sources of protein can be found in nuts, beans and lentils, dried fruits such as figs and apricots, and any variety of fish, particularly salmon and tuna.

One of the effects of the aging process, and especially among women during menopause, is bone loss due to declining estrogen levels. Calcium, combined with magnesium and Vitamin D, is needed to replace bone material, and the best providers of calcium are dairy foods, with hard cheese rated as the most concentrated source.

The hot flashes that practically define the concept of menopause for many women can be significantly reduced by avoiding certain “triggers” that have proven to cause greater intensity and frequency in their occurrence. Some of these are caffeine, alcohol, spicy foods and cigarette smoke.

Finally, just plain stress may be the greatest contributing factor to the discomfort of menopause. Consistent, moderate exercise is a vital key to alleviating stress at any time of life. During this period of bodily changes, exercise combined with proper nutrition will, in almost every case, serve to counteract the symptoms related to menopause.