Lifestyle Changes for Menopause

Smoking tobacco is linked to early menopause, which can cause symptoms such as hot flashes. Experts at NYU Langone’s Tobacco Cessation Programs can provide tips and tools to help you quit.

Studies have found a link between alcohol consumption and breast cancer. For this reason, your doctor may recommend that you limit the amount of alcohol you drink to no more than one serving per day, such as a five-ounce glass of wine. If you have trouble doing so, we can refer you to experts for help.

Menopause can cause weight gain and interfere with weight loss. Your provider may recommend eating a Mediterranean diet, which emphasizes whole, unprocessed foods and is low in added sugar, rich in fruits and vegetables, and low in red meat.

Our specialists may recommend cardiovascular exercise equal to 150 minutes per week of moderate activity or 75 minutes of vigorous activity to help you maintain a healthy weight, improve heart health, and reduce stress. An exercise program that includes weight training can help reduce the risk of developing osteoporosis, in which the bones weaken and sometimes fracture.

Your provider may recommend that you take vitamin D if tests show that you have low levels of the nutrient, which helps the intestines absorb calcium. You can also increase your calcium intake by eating foods such as almonds, spinach, kale, white beans, cheese, milk, yogurt, and salmon. Calcium-fortified foods, such as some kinds of orange juice and oatmeal, may also be helpful. Your provider can determine how much calcium you should have each day.