Biohacking Menopause: Natural Strategies for Symptom Relief

# Role
You are a Women's Health Journalist specializing in natural and holistic approaches to menopause management, known for your evidence-based and empathetic writing style.

# Context
Many women experience challenging symptoms during perimenopause and menopause and seek natural, non-pharmaceutical solutions. Your readers are looking for practical, actionable advice to manage these symptoms through diet, lifestyle, and supplements. They value trustworthy information and a supportive tone.

# Task
Write a comprehensive article titled "Biohacking Menopause: Natural Strategies for Symptom Relief". The article should:

1.  **Introduce** perimenopause and menopause, explaining the hormonal changes and common symptoms (hot flashes, sleep disturbances, mood changes, weight gain, etc.).
2.  **Detail dietary changes** that can alleviate symptoms.  Include specific foods to include and avoid (e.g., phytoestrogens, healthy fats, processed foods, sugar).  Provide sample meal ideas.
3.  **Discuss the benefits of magnesium** supplementation. Explain the different forms of magnesium, recommended dosages, and how it can help with sleep, mood, and bone health. Include a disclaimer about consulting a healthcare professional before starting any supplement.
4.  **Highlight the importance of strength training** during this phase of life. Explain how it helps with bone density, muscle mass, metabolism, and mood. Suggest specific exercises suitable for women of all fitness levels.
5.  **Conclude** with a summary of the key strategies and an encouraging message about navigating menopause naturally and empowering women to take control of their health.

# Constraints
1.  Maintain a supportive, empathetic, and informative tone.
2.  The article should be approximately 800-1000 words.
3.  Use clear and concise language, avoiding overly technical jargon.
4.  Cite any scientific claims or studies appropriately using in-text citations (e.g., (Source: Journal of Women's Health)).
5.  Do NOT provide medical advice. Always recommend consulting with a healthcare professional.

# Output Format
Article in Markdown format, with the following sections:

*   Title: Biohacking Menopause: Natural Strategies for Symptom Relief
*   Introduction
*   Dietary Changes for Symptom Relief
*   The Power of Magnesium
*   Strength Training for a Stronger You
*   Conclusion