Menopause is a normal process of a female’s life, typically occurring around their mid-40s when estrogen levels begin to decline, hindering the body’s natural ability to ovulate. Menopause symptoms are different for everyone, but most often include irregular periods, vaginal dryness, hot flashes, chills, night sweats, sleep problems, mood changes, slowed metabolism, thinning hair, and so on. Luckily, menopause treatments can assist with menopause management, with things like hormone therapy, vaginal estrogen, low-dose antidepressants, and more. However, it is also possible that your diet may influence your menopausal experience—with that being said, here are 5 foods that help manage menopause symptoms:

1. Fish
8 ounces of fish is recommended per week, particularly fattier species like salmon and tuna, for a great source of omega-3 fats, protein, vitamins, and minerals. Those who consume more oily fish may potentially experience less severe hot flashes, and some research suggests that regular fish-eaters may experience less depression, which can be helpful for women beginning midlife

2. Yogurt
Active cultures in yogurt are probiotic and rich in protein and calcium, which are essential for women in menopause. Women experiencing menopause are more likely to develop osteoporosis, making the consumption of foods that support bone health crucial. Furthermore, probiotics are great for gut health, and milk and dairy products included in a balanced-diet can help improve sleep quality.

3. Beans
Being a source of plant-based protein, fiber, and many micronutrients, beans are a great addition to a menopausal diet. Try black beans, chickpeas, lentils, navy, lima, kidney beans, and more—perhaps in a soup, chili, or a delicious bean dip. The consumption of such foods regulates blood glucose levels and can lower the risk of type 2 diabetes. Additionally, beans can improve mood and mental well-being thanks to their amino acid tryptophan and magnesium

4. Whole grains
Whole grains include great nutrients like fiber and multiple B vitamins, and they have been linked to a reduced risk of heart disease, cancer, and premature death. Choosing whole grains over refined grains is a healthier choice and can improve menopause symptoms as well as your health as a whole

5. Fruits and vegetables
For vitamins, minerals, fiber, and antioxidants, fruits and vegetables are essential in any diet. However, in a study with menopausal women, it was found that those consuming more veggies, fruits, fiber, and soy experienced a 19% reduction in hot flashes. Cruciferous veggies like broccoli can be helpful in reducing types of estrogen linked to breast cancer, and dark berries may be able to lower blood pressure, though more research is required.