Hormone replacement therapy has become controversial in recent years because of its potentially life-threatening side effects. Still, many doctors still feel HRT is the best way to control menopause, at least in the first few years. Whether or not to be treated with HRT is a very important and personal choice, but if it's not for you, there are alternatives. Small changes to your diet and lifestyle can have a significant effect on the severity of your menopause symptoms.
Soy
Soy foods act like estrogen in the body, and eating them may help to soothe some menopause symptoms, such as hot flashes and mood swings.
Diet
Stay on a diet low in saturated fat, high in fiber, and high in healthy fats like those found in olive oil, fish and nuts. Foods rich in unsaturated fats and fiber can actually help to lower your cholesterol, reducing your risk for heart disease.
Water
Drinking enough water is essential to helping you protect your skin, fight off hot flashes and prevent vaginal dryness.
To Avoid
Certain habits can actually worsen your menopause symptoms. Avoid or reduce your consumption of alcohol, coffee and cigarettes.
Herbs
Few herbal supplements have been shown to have any effect on menopause symptoms. Black cohosh and St. John's wort are two herbs that have shown some effectiveness in clinical trials.
Calcium
If possible, start supplementing your calcium before you begin menopause. Bone loss starts after the age of 35, and physical activity combined with taking a calcium supplement can help to slow this process.
Exercise
Staying physically active can have several positive effects on menopause. Exercise helps fight off excess weight, reduces stress and can actually increase bone density.
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