Self-Care Tips

A healthy lifestyle may help you manage menopause symptoms. It can also help lower your risk for heart disease, osteoporosis, and other long-term health problems.

 

• If you smoke, stop. Quitting smoking can reduce hot flashes and long-term health risks.

• Exercise regularly. It can help you manage your weight, keep your heart and bones strong, and lift your mood. Limit alcohol and caffeine. This may help manage menopause symptoms and reduce long-term health risks.

• Eat a heart-healthy diet. Choose foods like vegetables, fruits, nuts, beans, fish, or whole grains.

• Limit foods that have a lot of salt, fat, and sugar.

• If you are overweight, try to lose a little weight. In addition to overall health benefits, weight loss may reduce hot flashes.

• Pay attention to how the emotional side of menopause is affecting you. Have a support network, and seek help as needed.

• Make sure you get enough calcium and vitamin D. Eat foods that are rich in calcium. This can help lower your risk of osteoporosis. Ask your doctor if taking a supplement with calcium and vitamin D is right for you

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Being active is one of the most important things you can do for your health at any age. Physical activity keeps your body strong, and it helps with how you feel. It can be anything from walking to gardening to working out at the gym. The important thing is to be active almost every day.

 

Your mental and emotional health is also important. Protect or improve your emotional health by connecting with friends, family, and the community. Try to keep stress at a minimum.

 

Keep your brain active and challenged to protect or improve your memory and mental sharpness. Learn or do something new and different. Attend an educational workshop, or learn a new card game.

 

Other good health habits can help you stay at your best: Eat healthy foods. Choose fruits, vegetables, whole grains, protein, and low-fat dairy foods. Avoid salty foods and foods with a lot of fat in them.

 

Eat healthy foods. Choose fruits, vegetables, whole grains, protein, and low-fat dairy foods. Avoid salty foods and foods with a lot of fat in them.