Lifestyle Changes for Menopause
At NYU Langone, our specialists understand that the symptoms of menopause can interfere with your daily activities. Your doctor may recommend lifestyle changes to help relieve symptoms and improve your quality of life during this transition.
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 the consumption of three alcoholic drinks or more per day and breast cancer. For this reason, your NYU Langone 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, your doctor can refer you to experts for help.
Maintain a Healthy Weight
Menopause can cause weight gain and interfere with weight loss. Your doctor may recommend eating a low-salt, low-fat, low-sugar, high-fiber diet that’s rich in a variety of fruits and vegetables. An exercise program that includes weight training for 30 minutes per day can help reduce the risk of developing osteoporosis, in which the bones weaken and sometimes fracture.
Take Calcium Supplements
Your doctor may recommend that you take calcium supplements, such as calcium citrate or calcium carbonate, to strengthen bones, and vitamin D to help the intestines absorb calcium.
You can also increase your calcium intake by eating foods such as spinach, kale, white beans, cheese, milk, yogurt, and salmon. Calcium-fortified foods, such as orange juice and oatmeal, may also be helpful.
Your doctor can determine the correct amount of calcium for you.