How Can I Stay Healthy Throughout Menopause?

To stay healthy you can make some changes in the way you live. For example:

* Don’t smoke.

* Eat a healthy diet that is low in fat and cholesterol and moderate in total fat. Your diet should aim to be high in fiber and include fruits, vegetables, and whole-grain foods. It should also be well balanced in vitamins and minerals, including calcium.

* Lose weight if you are overweight.

* Take part in weight-bearing exercise, such as walking, jogging, running, or dancing, at least 3 days each week.

* Take medicine to lower your blood pressure if your doctor prescribes it for you.

* For vaginal discomfort, use a water-based vaginal lubricant (not petroleum jelly) or an estrogen cream.

* If you frequently feel an urgent need to urinate, ask your doctor about techniques such as pelvic muscle exercises, biofeedback, and bladder training that can help you improve muscle control.

* Be sure to get regular pelvic and breast exams, Pap tests, and mammograms. Contact your doctor right away if you notice a lump in your breast.

* If you are having hot flashes, keep a diary to track when they happen. You may be able to use this information to help find out what triggers them.

Try these tips to help manage hot flashes:

* When a hot flash starts, go somewhere cool.

* If hot flashes wake you at night, try sleeping in a cool room.

* Dress in layers that you can take off if you get too warm.

* Use sheets and clothing that let your skin “breathe.”

* Have a cold drink (water or juice) at the beginning of a flash.