Dietary adjustments to help alleviate menopause symptoms include increasing phytoestrogens through foods such as soy, flaxseeds, and whole grains. These compounds can mimic estrogen and may help manage symptoms like hot flashes. Incorporating more fruits and vegetables improves overall nutrient intake and supports better health. Staying hydrated is essential, and reducing caffeine and alcohol consumption can help with mood stabilization and insomnia. Additionally, a diet rich in calcium and vitamin D is crucial for maintaining bone health during this transition.