Maintaining a healthy lifestyle after the menopause

There are a number of steps women can take after the menopause 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 keep your body healthy and potentially help relieve hot flushes. Soya may also ease mild hot flushes.
• Calcium to help keep bones strong.
• Clonidine. This is a prescription medicine which is sometimes used for hot flushes. Talk to your GP.
• (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 flushes). Talk to your doctor before trying any herbs or supplements.

Tips for easing hot flushes:

• 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 flushes.
• Reduce stress.
• Eat several servings of soya products a day, after first checking with your doctor. There is some evidence that soya may relieve mild hot flushes, although the effects may take several weeks to realise.

Tips for reducing vaginal dryness:

• Vaginal lubricants and moisturisers available without a prescription can help lubricate the vagina and make sexual intercourse more comfortable during the menopause and at postmenopause.
• If over-the-counter treatments don’t work, ask your doctor about topical oestrogen, available in creams, tablets, or in a vaginal ring. This type of oestrogen will not improve other symptoms of the menopause, such as hot flushes.

Tips to reduce risk of osteoporosis:

• Get adequate calcium and vitamin D.
• Exercise.
• Ask your doctor if you need a bone scan to check your bones, or should take special medicine to strengthen your bones.

Tips to reduce risk of 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.