Diet, exercise and the menopause

After the menopause you may think you don't need as much iron as you did when you were having regular periods, but it is still important to include iron-rich foods in your diet. These are red meat, poultry and fish. Vegetable sources of iron - such as pulses, nuts, dark green vegetables and dried fruits - are worth eating with foods rich in vitamin C (fresh citrus juices, salad or green vegetables) to improve the poor absorption of iron from these. Protection against heart disease and cancer are related to high dietary intake of anti-oxidant vitamins A, C and E.

Exercise
Aim for at least three sessions a week of aerobic exercise, each lasting 20-30 minutes. Aerobic exercise can be anything that makes you slightly breathless, but not so breathless that it prevents you from having a conversation. If you have health problems you might want to discuss the type of activity you plan to take up with a doctor before you start.

Ideal types of exercise include fast walking, gardening or swimming. Only weight-bearing exercises will reduce your risk of osteoporosis and these include dancing, skipping, walking, weightlifting, soccer, basketball and volleyball.

New solutions?
Phyto-oestrogens are a diverse group of chemical compounds not related to steroids. They are frequently recommended as an alternative to taking HRT during the menopause, but there is a lack of reliable evidence as to their efficacy. It cannot be said that they are ineffective, but more research needs to be done. The most evidence to date is about soy products, which contain phyto-oestrogens. They seem to reduce hot flushes without affecting any of the other symptoms from oestrogen lack. Good results have been found in trials using soy, but more work is necessary to evaluate long-term risks of taking large doses. There seem to be no risks attached to taking dietary amounts of soy products, but if you take large doses the oestrogenic effects can be a problem. They should be avoided in pregnancy and breast-feeding and can have some adverse effects such as breast tenderness and weight gain.