| Tips for Living with Menopause |
| Traditionally, women have dreaded “the change." However, with some lifestyle modifications and the inspiration of countless women who demonstrate that life gets better with age, you can truly live with menopause – and even live it up! |
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| Dealing with Hot Flashes |
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Identify and avoid triggers such as stress, heat, caffeine, and alcohol. Do not smoke. |
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Keep your bedroom cool. Use fans or air-conditioners. Wear light clothing. Take a shower before bedtime. |
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Try deep, slow abdominal breathing. This also helps fight stress that can trigger hot flashes. |
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Exercise daily. Walking, swimming, dancing, and bicycling are good choices. |
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Take 400 to 800 IU of natural Vitamin E daily and the well-established supplement for women, Evening Primrose Oil. |
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Add soy protein to your daily diet in place of animal protein. |
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| Relieving insomnia |
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Keep the bedroom cool to prevent night sweats. |
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Take a warm bath or shower at bedtime. |
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Eat cereal and milk products at bedtime or during the night. Avoid caffeine. |
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Avoid regular use of sleeping pills. |
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| Coping with mood swings |
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Try calming practices such as meditation, yoga or deep breathing. |
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Engage in hobbies to help you relax and to give you a sense of achievement. |
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Stay connected with family and community. Nurture your friendships. |
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| Relieving painful intercourse |
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Use a vaginal water-based moisturising lubricant. |
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Talk to your doctor about local oestrogen treatments for the vagina and bladder. |
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| Exercising |
Stay active, in fact, exercise more than ever to counter the effects of hormonal changes and
a slower metabolism. |
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| Preventing Osteoporosis |
| After menopause, a woman loses oestrogen, which makes her more susceptible to osteoporosis, or what is more commonly known as “bone loss.” Therefore it’s essential to take these steps to strengthen your bones. |
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| Eat a calcium-rich diet |
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Calcium can slow down bone loss and may reduce the incidence of fractures. You need 1,500 mg of calcium a day. Good sources are calcium supplements, low fat dairy products, green leafy vegetables such as spinach and broccoli, and soy milk. |
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Consume 400 - 800 IU a day of vitamin D to help your body absorb and use calcium effectively. |
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Eat foods low in sodium, animal protein and caffeine. |
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| Exercise |
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Walking and muscle-building exercises may reduce bone loss and improve balance, reducing the risk of falls. |
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Exercise stimulates bone formation, improves muscle strength as well as posture and coordination. |
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Exercises that improve your balance (such as Tai Chi or yoga) can also be beneficial for women with osteoporosis. |
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Cut down on cigarettes, alcohol and caffeine
Smoking and drinking excessive amounts of alcohol and caffeine have been known to block the body’s absorption of calcium. |
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Tips for preventing heart disease
While women are less susceptible to heart disease than men in general,
their risk increases to equal that of men 5 to 10 years after menopause. |
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| Eat a heart-healthy diet |
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Cut down on salt, saturated fat, trans fat, and cholesterol. |
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Eat plenty of fresh fruits, vegetables, whole grains and other high-fibre foods such as beans, peas and oats. |
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Eat Omega 3 -rich oily fish such as salmon, mackerel, and sardines at least twice a week. |
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Exercise regularly |
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| Quit smoking |
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| Avoid or reduce stress as best as you can |
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Keep your blood pressure, blood sugar and cholesterol under control
More tips on preventing heart disease |
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| Click here to read more Women’s Health Tips |
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Naturally-sourced, science-based care from Nature's Way
Don't let menopausal symptoms get in the way of enjoying the golden years of your life. Embrace "The Change" with a little help from Nature's Way Evening Primrose Oil. It contains the essential omega 6 fatty acid, GLA, that supports hormonal balance and keeps your skin radiant and supple. There are more Nature’s Way products to help meet your specific nutrition and hormonal needs, as well as help you maintain a healthy heart and strong bones.
Learn more about Nature's Way products specially formulated for women. |
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