Take advantage of the changes this stage of life brings and take charge of your well-being.  Make this the time you transition to the healthiest possible you!

Understanding Menopause
Menopause is the term used to describe the time when a woman stops having periods (menstruating) and can no longer have children. While menopause can occur at any time between the ages of 41 and 59, most Canadian women experience this stage of life when they are about 50 years old.

As women move through menopause the levels of female hormones in the body change. These changes in hormone levels can produce physical symptoms, such as hot flashes, changes to your periods (menstrual cycle), sleeplessness (insomnia), mood swings and weight gain.
 
Keep in mind that no two women are alike and that the physical symptoms of menopause felt by one woman may go completely unnoticed by another.

Health Risks May Increase
The hormonal changes women experience during menopause can also increase the risk for chronic health problems such as heart disease, diabetes and osteoporosis. 

Women can manage the symptoms of menopause and reduce their risk for chronic disease by living a healthy lifestyle.

Eating well and being active during this time of transition can help you feel your best and lay the foundation for good health into the future.

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Body Weight and Shape
A woman’s body weight and shape can change during menopause. 

While some of the changes in body weight that women experience during mid-life may be the result of changing hormone levels, this is only part of the story. 

Due to physical inactivity and the process of aging, we also tend to lose muscle which, in turn, tends to slow the rate we burn calories and makes putting on body fat easier.

Gaining excessive amounts of weight can be stressful, uncomfortable and can increase your risk for both heart disease and diabetes. 

While the hormonal changes related to menopause can make weight management challenging, eating well and being active can help you keep your weight in check. 

Try the following healthy eating tips:

• Think quality not quantity when it comes to your food choices. 
• Choose whole grain breads and cereals rather than more processed products.
• Snack on vegetables and fruits, rather than chips, regular soft drinks and other less nutritious foods.
• Portion size matters.  Avoid over-eating by consuming moderate portions of foods. Refer to and use the portion sizes recommended by Eating Well with Canada’s Food Guide.
• Move it.  Physical activity burns calories and can help to limit the amount of muscle you lose as you age.  Check out Canada’s Physical Activity Guide for Healthy Active Living. This guide offers plenty of options and fresh ideas for being active in ways that you can enjoy.

Combat Chronic Disease
Before menopause, the female hormone, estrogen, helps to protect women from both heart disease and osteoporosis.  As estrogen levels drop off during menopause, this protection is reduced or lost and as a result, the risk for these chronic diseases increases. 

Healthy eating and active living can help you combat chronic disease. 

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Take action by:

• Choosing lower fat foods most of the time. 
• Eating at least 7 servings of vegetables and fruit each day.  Vegetables and fruits are low in fat and calories and provide essential nutrients that can help to protect you from chronic disease. 
• Avoiding foods that are fried or contain added butter, margarine, oils or salad dressings. 
• Enjoying foods that are simply prepared without these extras, and use cooking methods such as steaming, grilling, roasting or baking. 
• Enjoying 2-3 servings of lower-fat milk and milk alternatives each day.  Choose skim or 1% milk, lower fat yogurts, cheeses, or fortified soy beverages.  These foods provide the nutrients needed for bone health, and contain limited fat and calories.

Remember to limit foods that are rich in fat, sugar, salt or calories, such as:

• doughnuts and other baked goods;
• commercially prepared snack foods like nachos, snack crackers or snack mixes;
• ice cream and beverages such as gourmet coffee drinks, alcohol, sweetened iced teas or regular pop. 

And, don’t forget that “fibre is your friend.” Get in the habit of choosing fibre-rich foods.  Fibre is the part of plants that people do not break down or digest.  Choosing high fibre foods can help to decrease blood cholesterol levels and your risk for heart disease.  High fibre foods include 100% whole wheat breads; whole wheat cereal and pastas; vegetables; and fruits and legumes such as kidney beans, chick peas, and lentils.

Menopause is a time of change for women.  Taking action to eat well and be active can help to give you a sense of control that will make this a transition towards better health.

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Learn More
Staying Healthy Through Menopause and Beyond (EatRight Ontario)

What to Expect When Your Body is Changing
Menapause FAQ's from  the Canadian Women's Health Network