Dietary changes such as increasing phytonutrients, consuming more fruits and vegetables, and reducing processed foods can help manage menopause symptoms. Incorporating foods high in omega-3 fatty acids like fish and flaxseed may alleviate mood swings and hot flashes. Additionally, maintaining a balanced intake of calcium and Vitamin D supports bone health during menopause. Staying hydrated and moderating caffeine and alcohol intake can also minimize symptoms. Overall, a nutrient-dense diet tailored to hormonal changes can significantly ease the transition into menopause.