Cushion change of life by altering diet

Along with regular activity, there is also evidence that menopausal weight gain can be minimized and cholesterol better controlled by following a calorie-reduced diet.

It's estimated 15% of women who suffer hot flashes that are severe enough to significantly affect quality of life. What can be done to manage this unpleasant mid-life milestone? First, it seems that controlling your weight helps: A study published in the journal Menopause last year showed that women with extra weight around the middle had more hot flashes.

What about soy, that perplexing food that seems to be good for us one day, and bad the next? Well, taken at face value, the evidence is not very strong that soy reduces hot flashes. But if you look at one specific isoflavone known as genistein, the evidence is more promising, but there aren't yet enough good quality studies to allow for specific recommendations. In other words, we still don't know for sure whether soy helps, but it might.

Bone health is a serious issue for menopausal women. The drop in estrogen at menopause corresponds to a rapid loss of bone density, which can result in osteopenia (reduced bone density) or full-blown osteoporosis.

Make sure you are meeting your needs for both calcium and vitamin D. Women should aim for 1,500 mg of calcium (you will likely need supplements for this), and at least 800 IU of vitamin D per day.

Also make sure you get plenty of fruits, dark green vegetables, nuts and beans in your diet. These foods are rich in magnesium, potassium, vitamin A and vitamin K, which all play a role in bone health. And finally, don't forget the weights; resistance training is critical for retaining bone density, just as it is for muscle mass.