Staying Healthy After Menopause

Healthy Changes

Staying healthy after menopause may mean making some changes in the way you live.

* Don’t smoke. If you do use any type of tobacco, stop – it’s never too late to benefit from quitting smoking.
* Eat a healthy diet – one that’s low in fat, high in fiber, with plenty of fruits, vegetables, and whole-grain foods, as well as all the important vitamins and minerals.
* Make sure you get enough calcium and vitamin D in your diet or in vitamin/mineral supplements.
* Learn what your healthy weight is, and try to stay there.
* Do weight-bearing exercise, such as walking, jogging, or dancing, at least 3 days each week for healthy bones. But try to be physically active in other ways for your general health.

Other Things to Remember:

* Take medicine to lower your blood pressure if your doctor prescribes it for you.
* Use a water-based vaginal lubricant (not petroleum jelly) or a vaginal estrogen cream or tablet to help with vaginal discomfort.
* Get regular pelvic and breast exams, Pap tests, and mammograms. You should also be checked for colon and rectal cancer and for skin cancer. Contact your doctor right away if you notice a lump in your breast or a mole that has changed.

Are You Bothered by Hot Flashes?

Menopause is not a disease that has to be treated. But you might need help with symptoms like hot flashes. Here are some ideas that have helped some women:

* Try to keep track of when hot flashes happen -a diary can help. You might be able to use this information to find out what triggers your flashes and then avoid it.
* When a hot flash starts, go somewhere cool.
* If night sweats wake you, try sleeping in a cool room or with a fan on.
* 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) when a flash is starting.

You could also talk to your doctor about whether there are any medicines to manage hot flashes. Gabapentin, megestrol acetate, and certain antidepressants seem to be helpful to some women.

This is an excerpt provided by National Institutes of Health, NIA.

This information is provided for your information. It is not medical advice and should not be relied upon as a substitute for visiting your doctor. If you need medical care, or have any questions, please contact your obstetrician-gynecologist.