Prevention

Menopause is a natural event and cannot be prevented. Medications, diet and exercise can prevent or eliminate some symptoms of menopause and enhance a woman's quality of life as she grows older.

Treatment

Lifestyle Changes

Diet, exercise and lifestyle changes can reduce the symptoms and complications of menopause. The following recommendations are appropriate for all women who are approaching menopause or who are in menopause.

• Refrain from smoking. Smoking increases the risk of osteoporosis and hip fractures. Smoking also increases the risk of heart attack and stroke.

• Limit caffeine. High caffeine intake, more than three cups per day, can aggravate hot flashes and may contribute to osteoporosis.

• Wear layers of clothing. Since you can have hot flashes any time, wearing layers can help you to cool off quickly during a hot flash and warm up if you get chilled after a flush. Keep bed blankets light and use layers at night for the same reason.

• Exercise. Exercise can:

  • Reduce blood pressure and the risk of heart attack and stroke

  • Relieve hot flashes in some women

  • Reduce osteoporosis and fractures

  Exercise to prevent weak or thin bones must be weight-bearing exercise such as walking, low-impact aerobics, dancing, lifting weights, or playing a racquet sport such as tennis or paddleball. Exercise does not need to be vigorous to help. Walking a few miles per day helps to maintain bone mass.

• Get sunlight and vitamin D. Vitamin D helps your body absorb enough calcium from food. You can get enough vitamin D with only a few minutes of sun exposure each day. If natural sunlight is not an option, your should take 400 to 800 international units of vitamin D every day.

• Treat vaginal dryness. Lubricants such as Astroglide or K-Y Lubricant can help with dryness during sex. Vaginal moisturizers such as Replens or K-Y Vaginal Moisturizer can help to treat irritation due to dryness. Doctors can also prescribe a hormonal cream if over the counter treatments do not work.

• Consume calcium. Women should get between 800 to 1,500 milligrams of calcium every day. Good sources of calcium include:

  • Dark green vegetables (except spinach, which contains another ingredient that reduces the amount of calcium that can be absorbed from the food) - One cup of turnip greens supplies 197 milligrams of calcium, and 1 cup of broccoli provides 94 milligrams.

  • Dairy products - One cup of milk provides approximately 300 milligrams of calcium, and 1 cup of yogurt supplies 372 milligrams. Cheese is another good source. One ounce of Swiss cheese has 272 milligrams of calcium.

  • Sardines and salmon - Four ounces of sardines provide 429 milligrams of calcium, and 4 ounces of salmon have 239 milligrams of calcium.

  • Legumes - One cup of navy beans supplies 127 milligrams of calcium.