You may need to make some lifestyle changes that will help you maintain good health after menopause. Remember that the risk of heart disease and osteoporosis increases as you age. Some easy lifestyle changes may help reduce menopause symptoms and improve overall health.
You can reduce your risk of heart disease, stroke, and even some cancers by taking care of your heart.
Your body replaces bone tissue on a regular basis. With menopause and aging, bone loss speeds up which makes it harder to replace. This can lead to a osteoporosis. You can reduce your risk of osteoporosis by getting 1,200-1,500 mg of calcium and 800 units of vitamin D each day.
Increase your dietary calcium intake by eating:
Vitamin D helps your body absorb calcium. Increase vitamin D intake by eating:
You can also get vitamin D with sun exposure. Be sure to limit how much time you spend in the sun. You only need a few minutes at a time a few days a week.
Talk to your doctor before you take any supplements with vitamin D or calcium.
Here are some ways to improve sleep:
Cutting back on caffeine may reduce symptoms of anxiety and insomnia. It may also reduce the loss of calcium from your body and reduce your risk of other health problems. You can drink alcohol in moderation. Moderation is a maximum of one drink per day.
If you are having hot flashes, try making a diary of when they happen and what seems to trigger them. This may help you find out what to avoid. Otherwise:
Dietary guidelines for Americans 2010. US Department of Agriculture and US Department of Health and Human Services. Available at: http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf. Accessed February 27, 2014.
Calcium and vitamin D for treatment and prevention of osteoporosis. EBSCO DynaMed Plus website. Available at: http://www.dynamed.com/topics/dmp~AN~T115372/Calcium-and-vitamin-D-for-treatment-and-prevention-of-osteoporosis. Updated December 21, 2015. Accessed October 6, 2016.
Dietary interventions for cardiovascular disease prevention. EBSCO DynaMed Plus website. Available at: http://www.dynamed.com/topics/dmp~AN~T115449/Dietary-interventions-for-cardiovascular-disease-prevention. Updated August 18, 2016. Accessed October 6, 2016.
Menopause. National Institute on Aging website. Available at: http://www.nia.nih.gov/health/publication/menopause. Updated April 17, 2013. Accessed April 18, 2013.
Staying healthy at menopause and beyond. North American Menopause Society website. Available at: http://www.menopause.org/for-women/menopauseflashes/staying-healthy-at-menopause-and-beyond. Accessed April 18, 2013.
1/30/2009 DynaMed Plus Systematic Literature Surveillance. Available at: http://www.dynamed.com/topics/dmp~AN~T114698/Menopause: Borrelli F, Ernst E. Black cohosh (Cimicifuga racemosa): A systematic review of adverse events. Am J Obstet Gynecol. 2008;199(5):455-466.
1/30/2009 DynaMed Plus Systematic Literature Surveillance. Available at:http://www.dynamed.com/topics/dmp~AN~T114698/Menopause: Kaszkin-Bettag M, Ventskovskiy BM, Solskyy S, et al. Confirmation of the efficacy of ERr 731 in perimenopausal women with menopausal symptoms. Altern Ther Health Med. 2009;15(1):24-34.
Last reviewed February 2016 by Kim A. Carmichael, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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