Health After Menopause
While dieting and good nutrition habits are important when we are young, they are crucial after menopause. Although it may seem like the cycle of diet and exercise never ends, the benefits from both of these are immeasurable for an active and healthy lifestyle after menopause. 
Weight Gain
During perimenopause (the time leading up to menopause) weight gain becomes a primary concern. Women, who have had a weight problem before, and those who did not, find it harder to lose weight.
Some argue that a woman’s hormone level is the cause for weight gain, but, others believe it is due to a decrease in muscle mass, physical activity, and a slower metabolism. Regardless of a woman’s age, the key to keeping off extra weight is through a combination of diet and exercise.
Vitamins
Because bone mass decreases with age, the bones can become more brittle. After menopause, the belief is that the risk of osteoporosis increases, and that calcium can be used as a preventative measure to decrease this risk. After the age of 50, some physicians recommend that their patients take 1200 to 1500 milligrams of calcium a day. Vitamins D and B12 are may also be helpful. It’s important to talk with your physician before taking any supplements. While some supplements may be helpful to one person, they could be damaging to another.
Fats
Daily fat intake should be less than 30 percent of your daily calorie intake. For example, if you are on a 1500 calorie a day diet, no more than 30% (450 calories) should come from fat.
Fruits, Vegetables and Whole Grain
Eat fruits, vegetables, and whole grain cereal products, especially those high in vitamin C and beta carotene.
Fiber
Most women's daily intake of fiber is not sufficient. Reports indicate women should between consume 30 to 35 grams of fiber daily. (Ask your doctor to recommend a daily intake of fiber for yourself.) Fiber not only helps you feel full, but it also aids your digestive tract.
Processed Sugar
Avoid foods and drinks with processed sugar; many of these products contain empty calories and promote weight gain.
Sodium
Avoid salt-cured and smoked foods such as sausages, smoked fish, ham, bacon, bologna, and hot dogs. These foods are high in sodium, which can lead to high blood pressure, which is a serious risk for aging women.
Exercise
Regular exercise benefits the heart, bones and helps regulate weight; it can elevate your mood and create a sense of balance within.
Inactive women are more likely to suffer from coronary heart disease, obesity, high blood pressure, diabetes, and osteoporosis.
Annual Physicals
See your doctor at least once a year for an annual checkup, or more often if you're just not feeling right. It's always the best policy to react to a problem when it's small than to wait until it is large.
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