Menopause is a natural stage of life, one that arrives with some nasty symptoms for some women. Although you cannot prevent menopause, you can take steps to reduce the symptoms. Most menopausal and postmenopausal women lead full, healthy and active lives.

1. Get up to date about hormone replacement therapy

   Hormone replacement therapy (HRT) involves taking synthetic estrogen or a combination of estrogen and synthetic progesterone, known as progestin. HRT has both risks and benefits and new studies are released regularly about both.
   
   Some of the known benefits of HRT are reducing hot flashes, relieving vaginal dryness, slowing bone loss and alleviating mood swings and depression. Some of the known risks of HRT include increased risks for blood clots, breast cancer, gallbladder disease, heart attack and stroke. Further research revealed that many of the problems occurred in women who were using HRT more than a decade after menopause. The increased disease risks did not appear among women who took HRT to relieve symptoms just as they entered menopause.
   
   For this reason, be sure to consult your physician about whether HRT is right for you. If you have certain health conditions, you will not be a candidate for HRT. Some of these conditions include cancers of the breast or uterus, liver disease, or a history of stroke, heart attack or blood clots. In some cases, alternative medications can be taken to help strengthen bones and to treat other menopause-related problems.

    

2. Address menopause symptoms
   Although good health and sound lifestyle choices can reduce the likelihood of symptoms, it is likely that you will experience at least some ill effects associated with menopause. The list below details these and discusses steps that can be taken to reduce their severity.
   

   • Hot flashes. Learn what can trigger a hot flash for you and try to avoid it. Warm environments, spicy food, caffeine and alcohol are big ones. Dress in layers (cardigan over a sleeveless shirt) so you can adjust when you need to. Stick to natural fibers. If you experience drenching hot flashed, keep an extra shirt around so you can change clothing. Using a fan in the home or workplace can also help you reduce or prevent hot flashes.
     
     
   • Mood swings. Getting enough sleep and regular physical activity can often help combat mood swings during menopause. Physicians can also recommend relaxation exercises or prescribe antidepressant medications if necessary. A support group may also be helpful.
     
     
   • Sleeping problems. Regular exercise during menopause can help you sleep better (but don't do it close to bedtime). Avoiding alcohol, caffeine, large meals and work right before bedtime can also help prevent sleep problems. Finally, to improve sleep patterns, avoid napping, go to bed and get up at the same times every day, and keep your bedroom at a constant, comfortable temperature.
     
     
   • Vaginal dryness. Over-the-counter vaginal lubricants are available if you have vaginal dryness.
     Prescription estrogen replacement creams might also offer relief. Talk to your physician if this is a concern.
     
     
   • Memory problems. A physician can recommend mental exercises to improve your memory during menopause. Adequate sleep and regular physical activity may also help prevent any memory problems you might otherwise experience.
     
     
     
3. Exercise regularly

   Try to get at least 30 minutes of exercise on most days of the week. Weight-bearing exercises such as walking, running or dancing can help strengthen bones. This can help protect a woman from osteoporosis, a thinning of the bones that often occurs after menopause. Strengthening the bones at a younger age decreases osteoporosis risk later in life. But even those with osteoporosis can still strengthen their bones through weight-bearing exercise.

   In addition to creating a structured exercise routine, you can increase your activity level by doing the following:

   • Parking at the end of the parking lot or a block away and briskly walking to a destination.
     
     
   • Taking the stairs instead of the elevator.
     
     
   • Taking walks during breaks at work.
     
     
   • Getting involved in activities and sports such as softball, tennis, golf or dancing.
     
     
   • Playing games such as tag with children instead of computer games.

    

4. Quit smoking

   Smoking increases bone loss, probably because it decreases the production of estrogen and reduces the body's ability to absorb calcium.

    

5. Eat a healthy diet

   Eat plenty of whole-grain products, vegetables and fruits. Choose foods low in fat and cholesterol and get enough calcium and vitamin D to keep your bones strong. Menopausal and postmenopausal women need about 1,500 milligrams of calcium a day. In addition, you should not have more than one alcoholic drink a day.

    

6. Maintain a healthy weight

   Maintaining a weight deemed healthy by a physician will help you manage the symptoms of menopause.

    

7. Continue to have regular medical examinations

   Physical exams should include checks of bone density, blood pressure, cholesterol and blood sugar. Gynecological exams should include an annual breast exam, including a mammogram, and an annual pelvic examination, with a Pap smear every one to three years (depending on your health history).