The following medication-free, self-help measures may relieve symptoms such as irritability, anxiety, depression, and mood swings:
• A diet high in vitamin B, zinc, and magnesium
• 30 minutes of strenuous exercise to release endorphins (the body's natural stress-relieving chemicals)
• Relaxation techniques, such as yoga or meditation
To improve your quality of sleep:
• Go to bed at a regular time every night
• Avoid exercising at night
• Have a warm milky drink before you go to sleep.
To help relieve skin dryness:
• Avoid using soap, which dries out your skin
• Avoid direct sunlight
• Wear sunscreen
• Make sure your diet includes vitamins A, B, C, and E as well as potassium, zinc, magnesium, iron, calcium, and essential fatty acids
How to prevent osteoporosis
Osteoporosis is a greater risk in menopausal women.
To reduce your risk of fracture:
• Stop smoking
• Keep your alcohol consumption within reasonable limits
• Do regular weight-bearing exercise, such as walking, running, and dancing
• Eat a well-balanced diet
• Eat foods that are rich in calcium and vitamin D
• Ask your doctor about taking supplements of calcium and vitamin D. It is recommended that menopausal women have 1200mg of calcium daily and 800-1000 IU of vitamin D.
How to prevent heart disease
Another health risk that increases after menopause is heart disease. To reduce this risk:
• Maintain a healthy body weight
• Eat a healthy diet that is low in saturated fats and rich in fruits and vegetables
• Take regular aerobic exercise, ideally every day, but at least three to four days a week for 30–40 minutes minimum
• Stop smoking
• Have the level of cholesterol in your blood checked. If your cholesterol level is very high, then you may need to take medication to lower it.
• Get your blood pressure checked regularly. You may need medication to lower it.
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Excerpted from Women's Health For Life, copyright 2009 Donnica Moore, MD and DK Publishing. Used by permission of DK Publishing.All Rights Reserved. No part of this excerpt may be reproduced except with permission in writing from the publisher.
