Hot flashes, headaches, nausea and nights sweets are just some of the symptoms women can experience during menopause.
The transition into menopause hasn't been easy for 58-year-old Harveen Gluf who admits it's hard keeping track of things.
“It's foggy you forget stuff really easy," Harveen Gluf said.
She keeps herself busy with a handful of grandchildren. A couple of years ago she started to notice changes in her body.
Kind of a depression also, you need sunshine, you need exercise you need the right kind of food and someone there to tell you yeah this is normal and it's going to get better," Gluf said.
It didn't get better overnight. Gluf had to make a couple of lifestyle changes, starting with her diet.
I love pasta and I love bagels, I love all that stuff but can't really eat that or tolerate that very well," Gluf said.
Every woman experiences different menopause symptoms but some health experts say just changing up your diet can help make those years around menopause a little bit more comfortable.
"We are recommending now nine to 12 servings of vegetables instead of the five to really get the nutrient dense food that we need," Certified Functional Medicine Provider, Jessica Morrell said.
Avera's Certified Functional Medicine Provider, Jessica Morrell says that recommendation helps women's metabolisms stay on track.
"When women have entered the menopause transition their metabolism has started to slow. And having non-inflammatory food is important to that and nutrient dense foods," Morrell said.
The average age for women who start menopause is 51 and symptoms can range in severity.
"It varies from person to person it's very individualize some women breeze right though it and they don't notice a chance and some women never get rid of their hot flashes," Morrell said.
Gluf says she's grateful she's found a solution to feeling better.
“Lots of colorful vegetables and fruit and just basic meat and stay away from the starches and the sugars, I'm not perfect but I try and it's slowly helping it just takes a long time,” Gluf said.
According to one study, some fruits and vegetables have certain chemicals called "phytoestrogens" that are similar in structure to the female hormone, estrogen.
Those chemicals can trick your body into thinking it has more estrogen which helps ease discomfort caused by declining estrogen levels during menopause.