Menopause Tips - Physical Exercise And Diet

Diet is the critical factor for postmenopausal women. A low-fat diet rich in vegetables and fruits and whole grains can counter the unhealthy changes in serum cholesterol levels that often follow menopause.

Include plenty of dark green leafy vegetables and calcium-rich dairy products that are low in fat or fat-free. Calcium supplements, however, are not considered a reliable source of this bone-building mineral when estrogen is not being taken.

Foods containing soluble fiber, like dried beans and peas, carrots, oats, barley, apples and grapes and food additives called mucilages and gums also help to control heart-damaging changes in cholesterol.

Avoid excessive consumption of protein, which can wash calcium out of the body. Alcohol in excess of one drink a day, may also speed bone loss.

Smoking increases the chances of heart attacks and osteoporosis.

Regular physical exercise, which helps both the circulatory system and the bones, is perhaps most important. Aerobic exercise "conditions" the heart, enabling it to do more work with less effort. Exercise also increases blood levels of protective HDL-cholesterol.

Walking and cycling help preserve the mineral content, and hence the strength, of the bones, even for women well past menopause. Exercise also improves sleep, reduces stress, enhances a sense of well-being and improves self-image. It counters the loss of muscle tissue and the increase in body fat that accompanies aging.

Even if a woman uses replacement hormones, diet and exercise can help reduce her risk of developing heart disease, stroke and osteoporosis.

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