Tips for Healthy Menopause

Eat regularly: skipping meals will make it difficult to achieve nutritional requirements.
Eat at least 5 portions of fruit and vegetables a day for cancer and heart disease protective.
- Eat some phytoestrogen rich foods every day such as soya milk, yoghurts and desserts, pulses like chickpeas or butter beans.
- Include 2-3 daily servings of low fat dairy foods to keep calcium intake high and maintain bone density.
- Eat oily fish at least once a week, and limit salt and saturated fat for a healthy heart.
- Keep a watch on stimulants like caffeine (3-4 coffees/tea per day).
- Take regular, moderate physical activity such as walking for 30-45 minutes a day.
- Check your vitamin D level biannually.
- Practice healthy stress relief daily, such as enjoyable activity, yoga/tai chi, stretching, quiet time, deep breathing, prayer, meditation, and writing.
- Visit your doctor regularly to monitor your cardiovascular risk factors. Follow your blood pressure, cholesterol, blood sugar.
- Routine screenings such as monthly self-breast exams, annual doctor-administered breast exams, and mammogram.