3 lifestyle changes to help treat menopause

Once ominously referred to as "the change," menopause is simply your body’s adjustment to a downshift in hormones. Here are a few ways to help treat the effects of menopause:

Menopause may actually bring about a feeling of freedom — namely, freedom from menstruation and concerns about contraception.

• Still, for many women menopause can be decidedly uncomfortable, and it can carry with it the potential for future health problems.
• Regardless of whether you're on medications for your symptoms, making some changes in your daily habits will help keep you physically and mentally agile.

Because of recent concerns about HRT, now may be the time to consider natural options such as soy foods, herbs and exercise.There’s no doubt that the drop in female hormones during meno­pause profoundly affects your body, but don't make the mistake of thinking of menopause as a "disease."

• Adopt a low-fat, high-fibre diet that includes lots of whole grains and fresh fruits and vegetables.
• To keep hot flashes in check, cut way back on alcohol, caffeine, choc­olate and spicy foods.
• If your diet’s shy on bone-building cal­­cium (aim for 1,200 to 1,500 miligrams daily), include more reduced-fat dairy products, fortified orange juice and canned salmon (with the bones).
• You might also want to eat more tofu and other soy products, which are rich in isoflavones, estrogenlike compounds found in plants. Research shows that isoflavones may help relieve hot flashes and night sweats, and possibly even protect against osteoporosis and breast cancer. Soy isoflavone supplements, however, have never been found to have the same effects as dietary soy, and some ­research suggests that very large doses of the supplements (again, not soy foods) may cause a hormone imbalance that increases the risk of certain estrogen-sensitive cancers.

Exercise is an important part of maintain a healthy body and mind.

• Keep your bones in good shape with about 30 minutes of weight-bearing exercise — any activity that’s carried out on your feet, such as walking, running, jumping rope or playing tennis. Try to exercise at least three times a week.
• If urinary incontinence is a problem, Kegel exercises, which strengthen and tone the pelvic-floor muscles, can help.

Finally, if you are feeling anxious, or having problems with your self-esteem or sexuality, consider seeing a counsellor or psycho­therapist, or joining a women’s support group.

• Don't buy into the myth that menopause makes you less of a woman: many women report feeling sexier than ever once they're in menopause — and remaining sexually active also helps preserve the elasticity of your vaginal walls.

Menopause is a huge change to a woman's body -- your lifestyle needs to reflect that change. By incorporating a healthy diet, regular exercise, and rethinking your own mental health, you can make menopause a positive change in your life, rather than a negative change.