Lifestyle adjustments are the first line of defense for handling menopause symptoms. Regular exercise helps reduce hot flashes and improves mood. Avoiding triggers like caffeine, alcohol, stress, and spicy foods can decrease hot flashes too. Staying cool with light layers, using fans, drinking cold beverages, and taking cool showers can provide relief as well. Getting enough sleep, trying relaxation techniques, joining a support group, and making time for self-care are also recommended.