Life is not over at the onset of menopause. It is a natural event and can be a good time of life if you take care of yourself.

Contrary to the age-old view that life is a downhill slide after menopause, many women today find that their post-menopausal years rank among the richest of their lives. Two major immediate benefits are that you no longer have to deal with your periods and your risk of getting pregnant drops to zero.

As you move though this transition in your life, the most important thing you can do to stay youthful and active is to lead a healthy lifestyle, which includes good nutrition and regular physical exercise. Doing so may help relieve some of your menopause symptoms, enhance the effectiveness of any treatments you may choose, and contribute to the reduction of long-term health risks, including heart disease and osteoporosis.

Good nutrition

As you age, your nutritional requirements change. A woman in the premenopause stage should consume about 1,000 mg of calcium daily. According to the National Institutes of Health, postmenopausal women should aim for 1,500 mg of calcium per day if they are not using hormone therapy (HT), or 1,000 mg/day if they are using HT.

Vitamin D is also very important for calcium absorption and bone formation. According to a 1992 study, women with postmenopausal osteoporosis who took vitamin D for three years, significantly reduced their risk of spinal fractures. This issue is controversial, however, as vitamin D can cause kidney stones, constipation, or abdominal pain, especially in women with kidney problems.

Other nutritional guidelines recommended by the National Research Council of the National Institutes of Health include:

• Eat foods low in fat, saturated fat, and cholesterol. Fat intake should be less than 30 percent of your daily calorie intake.
• Consume fruits, vegetables, and whole grain cereal products, especially those high in vitamin C and beta carotene. People of all ages should consume 20 to 30 grams of fiber daily.
• Avoid foods and drinks with processed sugar. Many of these products contain empty calories and promote weight gain.
• Avoid salt-cured and smoked foods such as sausages, smoked fish, ham, bacon, bologna, and hot dogs. These foods are high in sodium, which can lead to high blood pressure, a serious risk for aging women.

Exercise and fitness

Exercise has been associated with reduction in hot flashes, improved sleep and better mood control (Note: Always consult your physician before starting an exercise program, particularly if you have been inactive. He or she can recommend a program that is tailored to your individual requirements.).  Regular sexual activity has led to improved vaginal lubrication and wall thickening in many women.

Menopausal women often experience weight gain, possibly associated with declining estrogen levels. Boosting your activity level will help you avoid weight gain. Regular exercise, which is especially important as you get older, benefits the heart and bones and helps you keep your weight under control.

Women who are physically inactive are more likely to suffer from coronary heart disease, obesity, high blood pressure, diabetes, and osteoporosis. Inactivity may also contribute to other problems including chronic back pain, insomnia, poor circulation, weak muscles, loss of bone mass, and depression. To help prevent some of these problems, take up walking, jogging, biking, swimming, dancing, or other aerobic activities. Weight-bearing exercises such as walking, running, and moderate weight training help to increase bone mass, which is particularly important because postmenopausal women are at higher risk for osteoporosis and bone fractures.

Regular exercise may also help improve your mood, thanks to hormones called endorphins, which are released in the brain during vigorous physical activity. The mood-elevating effect of endorphins can last for several hours and can help you fight stress.

Tips for healthy living after menopause:

• Eat a low-fat, high-fiber diet rich in fruits, vegetables, and whole grains. Reduce consumption of saturated fats.
• Do not smoke. Smoking is a major risk factor for heart disease .
• Exercise regularly. Even moderate exercise is beneficial.
• Maintain a healthy weight.
• Manage high blood pressure and keep cholesterol and triglycerides within recommended levels to reduce your risk for heart disease.
• Reduce stress using relaxation techniques or regular exercise.
• Avoid excess alcohol.
• Get plenty of rest.