All women experience menopause. Preparing for this transition is important and can be easily accomplished by:
Avoid risky behaviors, such as quitting smoking, reducing alcohol consumption, and avoiding regular consumption of caffeinated beverages.
Eat a healthy, well-balanced diet, focusing on foods high in calcium and low in fat. Avoid excessive protein intake, especially for the elderly, as this increases calcium loss and overworks the kidneys. Increase fiber intake, such as fruits and vegetables, which reduces fat and sugar absorption and improves bowel movements, reducing the risk of colon cancer.
Take calcium and vitamin D supplements if your diet is insufficient. However, caution should be exercised if you have kidney disease. Consult your doctor first.
Exercise regularly, at least three times a week, for 30 minutes each. Aerobic exercise, weight-bearing exercise, and muscle-strengthening exercises, such as running, brisk walking, aerobic dancing, and tennis, are recommended. Aerobic exercise reduces the risk of coronary heart disease and lowers LDL cholesterol and increases HDL cholesterol. Weight-bearing and muscle-strengthening exercises increase bone mass and muscle strength, improving balance. This can help reduce the risk of falls and fractures.
Get adequate rest and engage in stress-relieving activities.
Couples should have an open dialogue about their sexual needs and concerns. Consult a doctor if you have any concerns.
See your doctor for an annual physical exam. This includes weighing, measuring your height, blood pressure, blood sugar, blood lipids, liver and kidney function, and a urinalysis. A breast exam, pelvic exam, and cervical cancer screening should be performed by a doctor. A mammogram and bone density test are also recommended, depending on the indications. Your doctor will consider each case individually. For those with underlying medical conditions or at risk for certain conditions, additional tests may be recommended as deemed appropriate.
If you feel that menopausal changes are interfering with your quality of life, don’t hesitate to see your doctor. This will allow you to discuss and consult with your doctor to choose the most appropriate treatment option.