Lifestyle Tips

Cool off those hot flashes without hormone therapy.
Try dressing in light layers that can be taken off when a hot flash starts; using a hand-held, battery-operated fan; and taking a tepid or cool shower before bedtime. For some women, alcohol or caffeine trigger hot flashes, so it can help to avoid these substances. If stress brings on hot flashes, try relaxation techniques, such as deep breathing and meditation.

Weight gain at menopause is common but not inevitable.
Most women gain weight, especially in their midsection, around menopause. This mid-life weight gain is partly because of hormonal changes associated with menopause. However, weight gain is also associated with inadequate physical activity, and women tend to be less physically active as they grow older. To avoid weight gain, make exercise a priority. You may need to exercise more than you did when you were younger because the metabolism naturally slows as you age.

Calcium and vitamin D are key to bone health and overall health.
Adequate calcium intake -- in the presence of adequate levels of vitamin D -- plays a major role in reducing the incidence of osteoporosis, a bone-thinning disease that can lead to fractures. In addition, calcium's also appears to help other disorders, such as high blood pressure, colorectal cancer, obesity, and kidney stones. Most women who are peri- or post-menopausal should get at least 1,200 mg per day of elemental calcium, and, to ensure adequate calcium absorption, 400-600 IU per day of vitamin D.

Vaginal dryness is easily conquered.
As estrogen levels drop at menopause, the vagina's natural lubricants decline, resulting in dryness and itching that can make intercourse painful. The paradox is that regular sexual activity that leads to orgasm can help keep the vagina moist. Before intercourse, try inserting a nonprescription lubricating cream or jelly into the vagina with a plastic applicator, like those used for spermicidal cream. Other vaginal lubricants include vitamin E oil, cocoa butter and wheat germ oil. If nonprescription remedies don't help, talk to your health care professional about estrogen vaginal cream or another form of estrogen therapy.