Menopause Management

There are many ways to manage this time in your life, both in physical and psychological terms. Decisions about therapies depend on your:

Current symptoms and their severity
Current health status
Long-term health risks
Personal life expectations

Healthy eating

Take some time to review your daily nutrition to assist in managing any symptoms you may experience.

Have plenty of fresh vegetables, fruits, cereals and wholegrains
Drink six to eight glasses of water daily
Decrease intake of caffeine (coffee, tea, cola, chocolate)
Limit alcohol to one to two standard drinks, or less, per day
Eat high-calcium, low-fat dairy foods
Include lean meat, fish or chicken in your diet
Phytoestrogens (plant oestrogens) replace some natural oestrogens lost during menopause, and may reduce symptoms, cholesterol and blood pressure - good sources include soy and linseed bread, soy beans, tofu, wholegrains and legumes

For more information see Healthy eating or Nutrition

Regular physical activity

Aim for 30 minutes of moderate physical activity on most days of the week to maintain general health, control weight and help keep bones healthy. For more information see Physical Activity

Avoid smoking

Need help quitting smoking? See Giving up smoking

Look after your emotional health

During menopause, you may experience mood changes such as mild depression and irritability, which are often related to physical changes like hot flushes, night sweats and interrupted sleep. Talk to a health practitioner about controlling the physical symptoms to help improve your general wellbeing. For more information see Emotional Health

Have regular Pap tests and breast checks

See your health practitioner for a Pap test every two years and regularly check your breasts. Mammograms are free if you are over 40 years of age – phone BreastScreen on 13 20 50. For more information see Pap Test and Breast Health

What therapies can help you manage symptoms?

Hormone replacement therapy (HRT)

Hormone replacement therapy (HRT) - also known as hormone therapy (HT) - can help relieve the symptoms of menopause, but no treatment is without side effects. Any decision about HRT is an individual one, so talk to your health practitioner about risks, benefits, concerns and other alternatives.

It is important that all women using HRT be reviewed once a year by their health practitioner.

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Other (complementary) therapies

Various other therapies such as complementary therapies can be of benefit to some women. It is important to remember that herb and plant medications can have unpleasant side effects in some women, as can prescribed western medications. For long-term guidance and balance through the menopausal years it is important to see a registered naturopath.

Other therapies can often be taken in conjunction with hormone therapy; however it is important to let both your doctor and naturopath know exactly what each has prescribed.

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