Quick Guidelines for Coping with the Changes that Menopause Brings

40s – Time to lay the foundation for good health in your later years.

What's happening now:

Fluctuating estrogen and progesterone levels may contribute to a host of perimenopausal symptoms, including irregular periods, mood swings, insomnia, headaches, heart palpitations, hot flashes and joint aches and pains, especially after age 45. As you grow older, the rate at which your body burns calories declines by an estimated four to five percent with each decade of life, making it harder to keep off unwanted pounds.

What you can do:

• Use contraception. Although fertility declines and your periods may be sporadic, it's still possible to get pregnant. Discuss your contraceptive options with your ob/gyn.
• Fight fat with a sensible low-fat diet and plenty of exercise.
• Prepare for your menopause by learning as much as you can about it.

50s – Keep active and healthy in this new life phase.

What's happening now:

Sharply lower estrogen levels after menopause may lead to hot flashes and vaginal dryness and contribute to more rapid bone loss. Some women may notice a shift in fat distribution from the hips and thighs to the abdomen, associated with greater health risks.

What you can do:

• Break a sweat. Brisk walking may help relieve hot flashes, keep your heart in shape, slow bone loss and keep weight in check.
• Consume more calcium from low-fat dairy products. You need 1,200 to 1,500 milligrams daily after menopause.
• Get plenty -- up to 400 units daily -- of vitamin D because it is essential for optimal calcium absorption. You need 400 units daily. Milk is vitamin-D fortified and sunlight is another good source of vitamin D.

60s – Continue to enjoy good health today, and well into your 70s and 80s.

What's happening now:
Postmenopausal bone loss slows down, but doesn't stop altogether. Muscle mass deteriorates, too, sometimes making it more difficult to climb stairs, lift groceries (or grandchildren) and maintain everyday routines. Connective tissue in joints becomes less elastic, leading to stiffer joints and decreased flexibility.

What you can do:

• Pump some iron. Strength training can increase muscle mass, thereby improving fitness and function. Simple stretches and brisk walking can help maintain fitness.
• Keep up your calcium and vitamin D intake. You need 1,200 to 1,500 milligrams daily. After age 70, your need for vitamin D rises from 400 to 600 units.