How to Prepare for Menopause

Every woman will experience menopause, yet not every woman will experience it in the same way. Preparing for the challenges ahead will allow your body and your spirit to adjust to what is coming and will help to make the transition easier. Getting healthy, paying attention to the signals your body is giving you, and understanding both the good and bad of menopause will make you feel powerful during a time that otherwise might feel like a roller-coaster ride.

Things You'll Need

• Low-fat diet
• Calcium supplements
• Omega-3 supplements
• Journal

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Instructions

• 1

  Change your diet to include foods rich in calcium, fiber and Omega 3. Keep the diet low in fat. Include two servings of fish, such as mackerel or salmon, per week. Eat five servings of vegetables and fruits per day (vegetables are preferable, as they are lower in sugar). Some women find that adding yams to their diet adds not only fiber but also helps them feel better. In fact, The Journal of the American College of Nutrition reported that after 30 days, women who included yams in their diet had improved hormone levels. Consider taking calcium and omega-3 supplements to get these essential nutrients.

• 2

  Begin a strength-training exercise program. Osteoporosis increases significantly after menopause, so the stronger you can make your bones ahead of time, the better. Weight-bearing exercises are best for building bones.

• 3

  Educate yourself about the illnesses that affect post-menopausal women. Heart disease, fractures and several types of cancer increase after menopause. Get in the habit of scheduling regular check-ups and performing self-care examinations.

• 4

  If you smoke, quit. In addition to being subject to the obvious health risks, smokers have more trouble with hot flashes, too. According to an article in Pennsylvania's Main Line Health's newsletter, some studies have suggested that women who smoke go through menopause 2 years earlier than non-smokers.

• 5

  Start writing. Journaling can help you understand the emotional side of menopause and give you a place to express your feelings and your symptoms. Most women have mixed feelings about this time in their lives, and writing about it can be a healthy outlet. Journaling will allow you to gauge your level of depression and anxiety, hot flashes and mood swings as you get closer to menopause. A journal can also aid you if you want to discuss your symptoms with your health care provider.