Changes in your body in the years around menopause increase your chances of having certain health problems. Lower levels of estrogen and other changes related to aging (like possibly gaining weight) increase women’s risk of heart disease, stroke, and osteoporosis.

You should plan to build your health in the years around menopause by eating well. Older people need just as many nutrients but tend to need fewer calories for energy. Make sure you have a balanced diet. Women over 50 need 2.4 micrograms (mcg) of vitamin B₁₂ and 1.5 milligrams of vitamin B₆ each day. Ask your doctor if you need a vitamin supplement.  After menopause, a woman’s calcium needs go up to maintain bone health. Women 51 and older should get 1,200 milligrams (mg) of calcium each day. Vitamin D also is important to bone health. Women 51 to 70 should get 600 international units (IU) of vitamin D each day. Women ages 71 and older need 800 IU of vitamin D each day. Women past menopause who are still having vaginal bleeding because they are using menopausal hormone therapy might need extra iron.

Source: the Office on Women’s Health in the Office of the Assistant Secretary for Health.

Try to notice what triggers your hot flashes and avoid those things. Possible triggers to consider include spicy foods, alcohol, caffeine, stress, or being in a hot place. If possible, dress in layers and remove some when you feel a flash starting. Buy a fan and place it in your workplace and at home. It’ll make a big difference when hot flashes are triggered. If you still have menstrual periods, ask your doctor if you might take low-dose birth control pills. These may help symptoms and prevent pregnancy.

There are also medical help. Menopausal hormone therapy (MHT) is the most effective treatment for hot flashes and night sweats. Ask your doctor if the benefits of MHT outweigh the risks for you. If MHT is not an option for you, ask your doctor about prescription medicines that are usually used for other conditions. These include antidepressants, epilepsy medicine, and blood pressure medicine.

Lastly, when a flash starts, don’t panic, try taking slow and deep breaths. Also if you’re overweight, losing weight might help with hot flashes, according to one recent study.

Source: Office on Women’s Health in the Office of the Assistant Secretary for Health

• Try to get enough sleep. Go to bed and wake up at the same times every day. Keep your room cool and dark. Use your bed only for sleeping and sex. Avoid alcohol, caffeine, large meals, or physical activity before bed.
• Engage in physical activity for at least 30 minutes on most days of the week.
• Set limits for yourself, and look for positive ways to unwind and ease daily stress. Try relaxation techniques, reading a book, or spending some quiet time outdoors.
• Talk to your friends or go to a support group for women who are going through the same thing as you. You also can get counseling to talk through your problems and fears.
• Ask your doctor about therapy or medicines. Menopausal hormone therapy can reduce symptoms that might be causing your moodiness. Antidepressants might also help.

Source: Office on Women’s Health in the Office of the Assistant Secretary for Health at the U.S. Department of Health and Human Services.

Soy contains phytoestrogens which is estrogen-like substances from a plant. But, there is no proof that soy really does make hot flashes better. Researches still do not know the risk of taking soy pills and powders. If you really want to give it a try, take soy in your foods such as tofu, soymilk, and soy nuts. It can’t hurt you. Plus you’d be less likely to overdose in foods than taking soy pills.

Whether the supplemental herbs such as wild yam, dong quai, and valerian root Again help or not is unknown. There is no proof that these herbs help with hot flashes.

Although plant based products seem to be safe, there’s no proof whether they are actually safe nor helpful at easing symptoms of menopause. The best way is to talk to your doctor before taking anything.

Department of Health and Human Services.

A healthy eating plan includes a variety of foods:

* Fruits and vegetables — Be sure to include dark green and orange vegetables and a variety of fruits in various forms.

* Grains — Make sure at least half of your grain choices are whole grains, such as whole wheat, oatmeal, and brown rice.

* Milk, cheese, and yogurt — Choose low-fat or fat-free dairy products.

* Lean meats, beans, eggs, and nuts — Vary your protein choices and use low-fat cooking methods.

* Fats — Choose foods with heart-healthy fats (polyunsaturated and monounsaturated fats) and limit heart-harmful fats (saturated and trans fats, and cholesterol).

Your fitness routine should include aerobic and strength-training activities, and may also include stretching and balance activities. This physical activity should be in addition to your routine activities of daily living, such as cleaning or walking short distances, such as from the parking lot to your office. Health benefits are gained by doing the following each week:

* Aerobic activity that includes:
o 2 hours and 30 minutes of moderate-intensity aerobic activity, or
o 1 hour and 15 minutes of vigorous-intensity aerobic activity, or
o A combination of moderate and vigorous activity

and

* Muscle-strengthening activities on 2 or more days of the week

If you have not been physically active, start slowly and then work your way up as you become more fit. Regular physical activity and healthy eating habits — together — can help you feel your best today and everyday.

Source: http://www.womenshealth.gov/menopause/eating/

Soy. This contains phytoestrogens (estrogen-like substances from a plant). Some research has shown that soy food products can help with mild hot flashes. Other research suggests that women who have been diagnosed with estrogen-dependent breast cancer should be cautious with their soy intake. Eating large amounts of soy products could be harmful for women with this type of breast cancer.
Other sources of phytoestrogens. The active ingredients in most dietary supplements for menopause are phytoestrogens — chemicals found in plants that may act like the estrogen produced naturally in the body. These include herbs, such as black cohosh, wild yam, dong quai, and valerian root.
Bioidentical hormone therapy. Bioidentical hormones are custom-mixed formulas containing various hormones that are chemically identical to those naturally made by your body. These over-the-counter products are marketed as being tailored to a woman’s individual hormone needs. There are two main types of Bioidentical hormones:

1. Those that are FDA-approved and commercially available with a prescription
2. Those that are mixed on an individual basis for women in compounding pharmacies, which are NOT FDA-approved

It is important to know that alternative therapies can affect medical care by introducing personal belief systems that are not typically a part of the doctor-patient relationship.

Source: http://www.womenshealth.gov/menopause/treatment/

• Reducing hot flashes
• Treating vaginal dryness
• Slowing bone loss
• Easing mood swings and mild depressive symptoms—MHT alone is not effective in treating depression
• Improving sleep

For some women, MHT may increase their chance of getting:

• Blood clots
• Heart attacks
• Strokes
• Breast cancer
• Gall bladder disease

Who should NOT use MHT for menopause:
Women who . . .

• Think they are pregnant
• Have problems with vaginal bleeding
• Have had certain kinds of cancers (such as breast and uterine cancer)
• Have had a stroke or heart attack
• Have had blood clots
• Have liver disease

MHT can also cause these side effects:

• Bleeding
• Bloating
• Breast tenderness or enlargement
• Headaches
• Mood changes
• Nausea

Source: http://www.womenshealth.gov/menopause/

During perimenopause, some doctors suggest birth control pills to help with very heavy, frequent, or unpredictable menstrual periods. These pills might also help with symptoms like hot flashes, as well as prevent pregnancy. As you get closer to menopause, you might be bothered more by symptoms like hot flashes, night sweats, or vaginal dryness. Your doctor might then suggest starting MHT. A woman whose uterus has been removed can use estrogen alone to control her symptoms. But a woman who still has a uterus must take progesterone or a progestin (a man-made progesterone) along with the estrogen. These hormones will probably help with menopause symptoms and prevent the bone loss that can happen at menopause. However, there is a chance your symptoms will come back when you stop MHT.

Once a woman reaches menopause, MHT currently is recommended only as a short-term treatment of moderate to severe symptoms such as hot flashes or night sweats. Women who have problems with vaginal dryness can try lower dose estrogen products, such as vaginal creams, rings, and tablets. Long-term use of MHT is no longer advised, and doctors very rarely prescribe MHT to prevent certain chronic diseases, like osteoporosis. Postmenopausal women should not take MHT as they grow older to prevent problems like heart disease. A woman should talk about the benefits and risks of using MHT with her doctor to decide if MHT is right for her.

Source: U.S. Department of Health and Human Services.

* Hot flashes. Keep track of when hot flashes happen. You might be able to identify a pattern or triggers, which you can avoid. Dress in layers and keep a fan in your home or workplace. If lifestyle changes don’t seem to help, ask your doctor about menopausal hormone therapy or nonhormonal prescription drugs. Research has found that nonhormonal prescription drugs, such as antidepressants, help hot flashes in some women.
* Vaginal dryness. Try an over-the-counter water-based vaginal lubricant. Prescription estrogen replacement creams and tablets also can help restore moisture and tissue health. If you have spotting or bleeding while using estrogen creams, you should see your doctor.
* Problems sleeping. One of the best ways to get a good night’s sleep is to get at least 30 minutes of physical activity on most days of the week. But avoid physical activity close to bedtime. Also avoid alcohol, caffeine, large meals, and working right before bedtime. You might want to drink something warm, such as herb tea or warm milk, before bedtime. Keeping your bedroom cool and dark also can help. Avoid napping during the day and try to go to bed and get up at the same times every day.
* Memory problems. Some women complain about problems with memory and concentration. But there is no proof that menopause causes memory problems. Try to get enough sleep and engage in physical and social activity. If forgetfulness or other mental problems worry you or are affecting your everyday functioning, talk to your doctor.
* Mood swings. Try to get enough sleep and be physically active. Set limits for yourself, and look for positive ways to ease daily stress. Think about going to a support group for women who are going through the same thing as you, or getting counseling to talk through your problems and fears. Talk to your doctor if mood swings are causing you distress. Medicines might help. For instance, menopausal hormone therapy might help if mood swings are related to disrupted sleep caused by night sweats. Also, your doctor can look out for signs of depression, which is a serious illness that needs treatment.

Source: Office on Women’s Health in the U.S. Department of Health and Human Services.

• 2 hours and 30 minutes of moderate-intensity aerobic physical activity

  or

• 1 hour and 15 minutes of vigorous-intensity aerobic physical activity

  or

• A combination of moderate and vigorous aerobic activity

  and

• Muscle-strengthening activities on 2 or more days of the week

If you are not active, ask your doctor what’s okay for you. Activity is important for everyone.

Source: Office on Women’s Health in the U.S. Department of Health and Human Services.