Risk for Other Diseases During Menopause

A lack of estrogen during menopause causes your bones to lose calcium and become weaker, putting you at risk for severe bone loss or osteoporosis. A lack of estrogen also increases your risk of heart disease. You can help prevent osteoporosis and heart disease by taking these steps:

• Get enough calcium to keep your bones strong. Before menopause, you need about 1,000 mg of calcium per day. After menopause, you need 1,500 mg per day. You also can talk with your HCP about taking medicine to help preserve bone and slow down bone loss. Get at least 30 minutes of physical activity on most days of the week. Try weight-bearing exercises, like walking, running, or dancing.

• Eat healthy by including plenty of whole grain products, vegetables, and fruits in your diet. Choose a diet low in total fat, saturated fat, and cholesterol.

• Maintain a healthy weight. Ask your health care provider what a healthy weight is for you.

• Control your blood pressure. Ask your health care provider what a healthy number is for you and how often you need it checked.

• If you have diabetes, control and monitor your blood sugar levels.

• Lower your cholesterol to the right level. Ask your health care provider what a healthy level is for you.

• If you smoke, try to quit.

• If you drink alcohol, limit it to no more than one drink per day.