Many of the signs and symptoms associated with menopause are temporary. Take these steps to help reduce or prevent their effects:

Dietary Guidelines

• Eat a balanced diet that includes a variety of fruits, vegetables and whole grains and that limits saturated fats, oils and sugars. Aim for 1,500 milligrams of calcium and 400 to 800 international units of vitamin D a day. Ask your doctor about supplements to help you meet these requirements, if necessary.
• Calcium rich foods also must be consumed, as the risk for osteoporosis is increased during menopause. Foods such as milk, and milk products should be included in the diet. Also include soymilk, and tofu in your diet.
• Green leafy vegetables, and fruits (citrus fruits specially, as they are rich sources of vitamin C, which enhance absorption of nutrients.)
• Try to increase the amounts of fruits and vegetables that you eat. This will help cleanse your arteries as well as provide beneficial vitamins and nutrients to your system. Make oily fish, like salmon and mackerel, a feature in your diet. These fish contain Omega-3 essential fatty acids.
• Consume a diet rich in phytoestrogens, these estrogens occur naturally in certain foods. There are two main types of phytoestrogens - isoflavones and lignans. Isoflavones, increase Bone Mineral Density, and BMC. Thereby helping reduce risk of osteoporosis. Isoflavones are found in soybeans, chickpeas and other legumes.

Lignans occur in flaxseeds, oatmeal, barley, and bran. Women who eat diets high in phtoestrogens, report fewer menopausal signs and symptoms and have a lower incidence of heart disease and osteoporosis and cancer.

• Try olive oil, canola oil, or flaxseed oil. Rather than frying your foods, try broiling or grilling them instead. This may help combat heart diseases and also maintain weight.
• Avoid intake of tea, coffee, and alcohol, as these are rich sources of tannins, and caffeine. These may be contributors of cancers, and inhibit absorption of calcium.

General Guidelines:

• Cool Hot Flashes

If you're experiencing hot flashes, get regular exercise, dress in cool clothes and try to pinpoint what triggers your hot flashes. For many women, triggers may include hot beverages, spicy foods, alcohol, hot weather and even a warm room.

• Decrease Vaginal

Discomforts For vaginal dryness, ask your doctor for advice on the use water-based vaginal lubricants, moisturisers or vaginal oestrogen. Staying sexually active also helps.

• Optimise Your Sleep

If you have trouble sleeping, avoid caffeinated beverages and exercise right before bedtime. Practising relaxation techniques, such as deep breathing, meditation, yoga and progressive muscle relaxation, can be very helpful.

• Strengthen Your Pelvic Floor

Pelvic floor muscle exercises, called Kegel exercises, can improve some forms of urinary incontinence.

• Don't Smoke

Smoking increases your risk of heart disease, stroke, cancer and a range of other health problems. It may also increase hot flashes and bring on earlier menopause.

• Exercise Regularly

Get at least 30 minutes of moderate-intensity physical activity on most days to protect against cardiovascular disease, diabetes, osteoporosis and other conditions associated with ageing.

More vigorous exercise for longer periods may provide further benefit and is particularly important if you are trying to lose weight.

• Schedule Regular Check-ups

Talk with your doctor about how often you should have mammograms, Pap tests, lipid level (cholesterol and triglyceride) testing and other screening tests.

• Educate Yourself

Read more on menopause to understand your body and cope with menopause in a better way.

• Practice yoga and meditation to relax and overcome anxiety and depression.
• Also wear lose clothes and avoid synthetic fabrics, as these tend to trap sweat. This may make you feel comfortable, during hot flashes.

Your body is your best friend. It will tell you what is happening, possibly even before medical tests but you have to listen carefully. Learn to respect it and treat it well during this transitional phase of menopause, and it will in turn, treat you well for a long time to come.

Author: Sushila Sharangdhar

(The author is a consultant dietician)