Women's Health

Smoking increases your chances of developing heart disease, cancer and osteoporosis. It has also been linked to the frequency and intensity that you may experience hot flashes. It is never too late to quit - ask your health care provider for help.

This is a habit it is never too late too start! Exercise helps to keep your heart healthy, your bones and muscles strong, and your energy level and metabolism high. Walking for 30 minutes a day several times a weekhelps to strengthen your heart and lower blood pressure. And weight-bearing and strength-training exercise - 30 minutes a day 3-5 times a week - helps to build bone (even for women in their 70s, 80s and 90s!).

A healthy diet impacts every aspect of your health - from heart health to cancer risk to bone health ( to name a few). Aim to include plenty of fresh fruits and vegetables, whole grain breads, low-fat dairy and protein foods in your diet every day. Avoid fast food and ready-made foods (like microwave meals and tv dinners), and limit your intake of fat, cholesterol, caffeine, sugar alcohol, and salt. Also aim to include foods rich in calcium, such as milk, cheese, yogurt (low-fat or no-fat only), dark green vegetables, and calcium-fortified foods.

Avoid things that can cause or increase the intensity of hot flashes, such as hot drinks, alcohol, spicy foods, hot weather or hot rooms. Take steps ahead of time to keep yourself comfortable, such as dressing in layers that you can remove, and wearing cotton or natural fibers. Have access to something cold to drink during the onset of a hot flash.

Use of over-the-counter water-based lubricants can be used to ease the discomfort of intercourse due to vaginal dryness. To prevent dryness on a daily basis, talk to your doctor about the use of a prescription estrogen cream, or the use of Vitamin E oil.

You can improve bladder control with exercises known as Kegels. Anyone can do these and at any time. Simply squeeze the muscle in you vagina as if to stop urinating. Hold it for a count of ten, then relax. Repeat this squeezing and relaxing ten times, and do them as often as possible each day.

Menopause is a normal, natural part of life. Talk to your doctor about what you are experiencing. Share with your partner know how you are feeling. Even sharing experiences and feeling with other women will help you to not feel alone during this time.

Stress and a hectic lifestyle can certainly increase and intensify any symptoms you may experience. Relaxing will give you an over-all sense of well-being, and will help you to deal with any symptoms you may experience. Some relaxation tips: learn relaxing breathing techniques; stretch; pursue a hobby; read a book you enjoy; plan to have some time alone. Find a way to relax that works best for you, and take time to relax every day.