CRDAMC Homepage | CRDAMC Library Phone #: (254) 288-8366 | CRDAMC Library Fax #: (254) 288-8368

Search Health Library

Lifestyle Changes to Manage Menopause

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.

Heart Health

You can reduce your risk of heart disease, stroke, and even some cancers by taking care of your heart.

  • If you smoke, quit —Smoking is the number one preventable cause of premature death
  • Eat a healthful diet—Increase intake of fruits, vegetables, and whole grains. Your diet should be low in saturated and trans fats.
  • Exercise regularly—Aim for 30-60 minutes of exercise every day. It releases chemicals in your brain, which make you feel better.
  • Manage stress—Stress comes from every aspect of life. Learn to relax and find time for yourself. This includes exercise and other pleasurable activities. Some relaxation techniques include meditation, deep breathing, progressive relaxation, yoga, and biofeedback.

Bone Health

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:

  • Leafy green vegetables.
  • Calcium-rich low-fat dairy foods, like yogurt or milk.
  • Calcium-fortified fruits and juices.

Vitamin D helps your body absorb calcium. Increase vitamin D intake by eating:

  • Fortified milk or other low-fat dairy products
  • Liver
  • Tuna

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.

Improve Sleep     TOP

Here are some ways to improve sleep:

  • Get on a regular sleep schedule
  • Reduce noise, temperature, and light in the bedroom
  • Avoid caffeine, nicotine, and alcohol before bed
  • Eat a light dinner and avoid heavy evening meals

Limit Caffeine and Alcohol     TOP

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.

Stay Cool     TOP

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:

  • When a hot flash starts, go somewhere that is cool.
  • Sleeping in a cool room may keep hot flashes from waking you up during the night.
  • Dress in layers that you can take off if you get warm.
  • Use sheets and clothing that let your skin breathe.
  • Carry a small, battery-operated fan in your briefcase or purse.
  • Try having a cold drink like water or juice at the beginning of a hot flash.
  • Avoid hot foods like soup or spicy foods.

References:

Dietary guidelines for Americans 2010. US Department of Agriculture and US Department of Health and Human Services. Available at:
...(Click grey area to select URL)
Accessed February 27, 2014.
Calcium and vitamin D for treatment and prevention of osteoporosis. EBSCO DynaMed Plus website. Available at: http://www.dynamed.... Updated December 21, 2015. Accessed October 6, 2016.
Dietary interventions for cardiovascular disease prevention. EBSCO DynaMed Plus website. Available at: http://www.dynamed.... Updated August 18, 2016. Accessed October 6, 2016.
Menopause. National Institute on Aging website. Available at:
...(Click grey area to select URL)
Updated April 17, 2013. Accessed April 18, 2013.
Staying healthy at menopause and beyond. North American Menopause Society website. Available at:
...(Click grey area to select URL)
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 March 2017 by EBSCO Medical Review Board Kim A. Carmichael, MD
Last Updated: 3/15/2015

EBSCO Information Services is fully accredited by URAC. URAC is an independent, nonprofit health care accrediting organization dedicated to promoting health care quality through accreditation, certification and commendation.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

To send comments or feedback to our Editorial Team regarding the content please email us at healthlibrarysupport@ebsco.com. Our Health Library Support team will respond to your email request within 2 business days.

Health Library: Editorial Policy | Privacy Policy | Terms and Conditions | Support
36000 Darnall Loop Fort Hood, Texas 76544-4752 | Phone: (254) 288-8000