Lifestyle Corner

Undoubtedly, there'll be more findings to sift through from time to time, as ongoing HRT studies are released. Don't wait for more studies on HRT, though. Take a close look at your lifestyle now.

Begin by examining everything from what you eat to how often you exercise to how you cope with stress. Making changes in these areas will go a long way toward protecting your heart, bone and mental faculties, as well as relieving menopausal symptoms. Make these important lifestyle changes:

Walk. A study published in the September 2002 New England Journal of Medicine found that women could avoid heart disease simply by walking briskly (three miles an hour or more) 30 minutes a day. Walking also helps maintain bone and prevent osteoporosis.

Remake your diet. Start with soy. Aim for about 25 grams of soy protein a day, found to lower cholesterol in conjunction with a healthy lifestyle and a diet low in saturated and trans-fatty acids. Recent studies also suggest that a high-fat diet may increase your risk of Alzheimer's disease.

Then make sure you get nine - yes, nine - servings of fruits and vegetables. Good sources of phytoestrogens (plant-based chemicals, such as lutein, anthocyanin, ellagic acid and lignans), they're a veritable "medicine cabinet" for menopausal women. Spinach, green beans, broccoli, figs, kale and bok choi are good sources of calcium. But, to get enough calcium from your diet, you'll probably need to include low-fat dairy products, calcium-fortified foods and beverages, like some brands of cereals, breads and orange juices or take a calcium supplement. The American Medical Association also recommends taking a daily multivitamin; some brands contain calcium, while others don't. Be sure to read the label.

Stay active. Not just physically, but mentally. A groundbreaking study at Cleveland's Case Western Reserve University Medical School published in March 2001 found that the more mentally and physically active healthy adults were between the ages of 40 and 60, the lower their risk of developing Alzheimer's disease.

Cool yourself down. To help be prepared for hot flashes and reduce their intensity dress in layers using light, all natural fabrics, no matter what the weather. Peel off, as necessary. At night, turn the air conditioner on high and point a portable fan at your bed. Also, avoid hot flash triggers, such as alcohol and spicy foods.

Learn to relax. Stress hormones can make everything worse, including hot flashes. Try bubble baths, pedicures (the foot massaging effects of a pedicure are heavenly), chamomile tea and scented candles. Spend 10 minutes a day in a stress-free zone in your house stocked with soothing music and a few items of beauty and meaning to you.

Women's Health Screening Guidelines

These guidelines are for women at low risk for conditions associated with the screenings suggested. If you are at high risk for a condition, such as diabetes, your health care professional may recommend other screenings possibly at more frequent intervals.

Blood pressure. Every two years for women over age 21; more frequently if borderline high, or if there is a family history of high blood pressure.

Bone mineral density. For all women over age 65; periodic screenings may be recommended for younger postmenopausal women who have risk factors for osteoporosis.

Breast. If you're 20 to 39, have your breasts examined every three years by a health care professional, and once a year beginning at age 40. Women ages 40 and older should have a mammogram every one to two years.

Cholesterol. Have a fasting lipoprotein profile every five years beginning at age 20, more often if there is a family history of high cholesterol.

Colon cancer. Have an annual fecal occult blood test and a flexible sigmoidoscopy every five years beginning at 50. If you have a family history of colon cancer and/or polyps, discuss with your health care professional how often you should have these and possibly other colon cancer screening tests.

Gynecological exams. Have a Pap test and pelvic exam annually until age 70 if you are or have ever been sexually active. After normal Pap test results from three consecutive screenings, Pap tests may be done every one to three years, on the advice of your health care professional.

Pamela M. Peeke MD, MPH, Pew Foundation Scholar in Nutrition and Metabolism, is Medical Advisor to the NWHRC; she also is an Assistant Clinical Professor of Medicine at the University of Maryland, Baltimore, and author of the best selling book Fight Fat After Forty (Viking Press, 2000).