Menopause: Dealing Day-to-Day

Although you cannot prevent menopause, you can take steps, as listed below, to reduce the symptoms. Most menopausal and post-menopausal women lead full, healthy and active lives.

In addition to creating a structured exercise routine, you can increase your activity level by doing the following:

• Parking at the end of the parking lot or a block away and briskly walking to a destination.
  
  
• Taking the stairs instead of the elevator.
  
  
• Taking walks during breaks at work.
  
  
• Getting involved in activities and sports such as softball, tennis, golf or dancing.
  
  
• Playing games such as tag with children instead of computer games.

3. Quit smoking

   Smoking increases bone loss, probably because it decreases the production of estrogen and reduces the body's ability to absorb calcium.

4. Eat a healthy diet

   Eat plenty of whole-grain products, vegetables and fruits. Choose foods low in fat and cholesterol and get enough calcium and vitamin D to keep your bones strong. Menopausal and postmenopausal women need about 1,500 milligrams of calcium a day. In addition, you should not have more than one alcoholic drink a day.

5. Maintain a healthy weight

   Maintaining a weight deemed healthy by a physician will help you manage the symptoms of menopause.

6. Continue to have regular medical examinations

Physical exams should include checks of bone density, blood pressure, cholesterol and blood sugar. Gynecological exams should include an annual breast exam, including a mammogram, and an annual pelvic examination, with a Pap smear every one to three years (depending on your health history).

7. Address symptoms

   Although good health and sound lifestyle choices can reduce the likelihood of symptoms, it is likely that you will experience at least some ill effects associated with menopause. The list below details these and discusses steps that can be taken to reduce their severity.

   
   
   • Hot flashes. Try to avoid triggers such as warm environments, hot or spicy foods, alcohol, caffeine and stress. All of these can worsen hot flashes. Dressing in layers, exercising regularly and using a fan in the home or workplace can also help you reduce or prevent hot flashes.
     
     Hot flashes can be upsetting and frustrating, particularly if they are intense. Don't be alarmed, however, as hot flashes are not usually a sign of a medical problem. Rather they are a normal biological reaction to fluctuating hormone levels in a woman's body.
     
     Health experts from a wide variety of disciplines, including bioengineering, physiology and the behavioral sciences, are conducting research to understand the causes of hot flashes and to better determine which treatments work and which do not.
     
     
   • Memory problems. A physician can recommend mental exercises to improve your memory during menopause. Adequate sleep and regular physical activity may also help prevent any memory problems you might otherwise experience.
     
     
   • Mood swings. Getting enough sleep and regular physical activity can often help combat mood swings during menopause. Physicians can also recommend relaxation exercises or prescribe antidepressant medication if necessary. A support group may also be helpful.
     
     
   • Sleeping problems. Regular exercise during menopause can help you sleep better (but don't do it close to bedtime). Avoiding alcohol, caffeine, large meals and work right before bedtime can also help prevent sleep problems. Finally, to improve sleep patterns, avoid napping, go to bed and get up at the same times every day, and keep your bedroom at a constant, comfortable temperature.
     
     
   • Vaginal dryness. Over-the-counter vaginal lubricants are available if you have vaginal dryness. Prescription estrogen replacement creams might also offer relief. Talk to your physician if this is a concern of yours.