Lifestyle Changes to Manage Menopause
by Amy Scholten, MPH
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 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.
Weight-bearing exercises like walking and strength exercises may also help keep bones healthy. A combination of exercises works best.
Talk to your doctor before you take any supplements with vitamin D or calcium.
If changes in sleeping patterns become bothersome:
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:
Calcium and vitamin D for treatment and prevention of osteoporosis. EBSCO DynaMed Plus website. Available at: http://www.dynamed... . Updated January 17, 2018. Accessed April 17, 2018.
Dietary considerations for cardiovascular disease prevention. EBSCO DynaMed Plus website. Available at: https://www.dyname... . Updated November 22, 2017. Accessed April 17, 2018.
Dietary guidelines for Americans 2015-2020. Office of Disease Prevention and Health Promotion website. Available at: https://health.gov/dietaryguidelines/2015/guidelines. Updated December 2015. Accessed April 17, 2018.
Menopause and your health. Office on Women's Health website. Available at: https://www.womenshealth.gov/menopause/menopause-and-your-health. Updated October 20, 2017. Accessed April 17, 2018.
What is menopause? National Institute on Aging website. Available at: https://www.nia.nih.gov/health/what-menopause. Updated June 27, 2017. Accessed April 17, 2018.
1/30/2009 DynaMed Plus Systematic Literature Surveillance. Available at: https://www.dyname... : 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 March 2018 by EBSCO Medical Review Board Marcie L. Sidman, MD
Last Updated: 3/15/2015
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