Menopause is a natural part of a woman’s life cycle and cannot be prevented. However, many of the symptoms of menopause can be effectively managed by making preventative healthy lifestyle choices. In addition, many of the complications of menopause can be prevented with a healthy lifestyle and vigilance about your health.
Manage Your Symptoms
Eat a Healthful Diet
A well-balanced diet including fruits, vegetables, whole grains as well as limited saturated fats, oils, and sugars can help your overall health. Doctors recommend getting 1,200 to 1,500 milligrams of calcium daily as well as 900 international units (IUs) of vitamin D. Seek advice from your doctor to see whether supplements are necessary
It is important to exercise during the day and avoid caffeine in the evening to bring about optimum relaxation. Hot flashes may disturb your sleep, so sleep in a cool room, dress in layers, and keep a glass of cold water nearby. Also try using sheets and clothing that permit your skin to breathe, like lightweight cotton. A relaxation method, such as deep breathing, guided imagery, and progressive muscle relaxation, may aid in sleep.
Activity can help relieve hot flashes. Doctors recommend at least 30 minutes of exercise daily to protect yourself against other age-related conditions, such as cardiovascular disease, diabetes, osteoporosis, and other conditions.
Watch Your Blood Pressure
A woman’s risk for cardiovascular diseases like high blood pressure increase when estrogen production declines during menopause. Make sure you get your blood pressure checked at least every two years to ensure that you’re maintaining a normal blood pressure, and be heart-healthy: eat right and exercise regularly. Learn how to maintain a healthy heart.
Keep Up Bone Strength
Because estrogen plays a key role in building new bone, bone density often drops at a fast rate during the first few years of menopause. As a result, the risk for bone fractures increase significantly for postmenopausal women. Make sure to keep an eye on your bones by getting a bone density test. This test is an x-ray that measures bone thickness and strength, and can keep you knowledgeable about how strong your bones are. Be bone healthy: eat foods that build strong bones, learn to exercise the right way, and protect yourself against falls. Learn how to keep your bones strong.