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Life Style Tips
There are a number of steps women going through menopause can take to stay healthy and feel better. It's as easy as remembering your ABCs, and D, E, F, and H.
• Avoid smoking, caffeine, alcohol, excess salt and sugar.
• Balanced diet -- Nutritionists recommend whole grains, cold pressed oils, leafy vegetables and nuts to help keep your body healthy and potentially help relieve hot flashes. Soy may also ease mild hot flashes.
• Calcium to help keep bones strong.
• Clonidine (Catapres transdermal patch or pill), for help with hot flashes.
• (Vitamin) D, Also helps keep bones strong.
• Exercise -- Weight bearing, daily, at least 30 minutes.
• Fat -- Choose foods that are low in saturated fat and cholesterol.
• Herbal medicines and teas (such as black cohosh for hot flashes). Talk to your doctor before trying any herbs or supplements.
Tips for Easing Hot Flashes
• Avoid getting too warm by dressing in layers and sleeping in a cool room.
• Avoid eating hot and spicy foods.
• Do not drink alcohol as it can trigger hot flashes.
• Reduce stress.
• Eat several servings of soy a day, after first checking with your doctor. There is some evidence that soy may relieve mild hot flashes, although the effects may take several weeks to realize.
Tips for Reducing Vaginal Dryness
• Vaginal lubricants and moisturizers available without a prescription can help lubricate the vagina and make sexual intercourse more comfortable.
• If over-the-counter treatments don't work, ask your doctor about topical estrogen, available in creams, tablets or in a vaginal ring. This type of estrogen will not improve other symptoms of menopause, such as hot flashes.
Tips to Reduce Risk for Osteoporosis
• Get adequate calcium and vitamin D.
• Exercise.
• Ask your doctor if you need to take special medicine to strengthen your bones.
Tips to Reduce Risk for Heart Disease
• Get your cholesterol and blood pressure checked regularly.
• Take steps to reduce cholesterol and lower blood pressure if they are too high. If lifestyle changes are not enough to keep your cholesterol at a healthy level and your pressure normal, talk to your doctor about prescription medication.
• If you are diabetic, control your blood sugar.
Reviewed by the doctors at The Cleveland Clinic Women's Health Center.
SOURCE: American Academy of Family Physicians: "Alternative Therapies for Traditional Disease States: Menopause." American Academy of Family Physicians: "Managing Menopause."
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