1. Find a good doctor who listens to you and takes you seriously. It is astounding how many women tell me their doctors dismiss their concerns about menopause and appear to have no understanding about what a woman undergoes. If this is your experience, dump that doctor pronto and ask for referrals from your family physician, other women your age or your local medical association. You need and deserve a physician with the experience and wisdom to help you through this major transition in your life.



2. Have that good doctor do a simple blood test to determine your current levels of estrogen and progesterone, and be sure to get a copy of the results. This gives you a baseline from which you can monitor your progress through menopause and test the efficacy of different natural and/or prescription remedies you may try. You should get a repeat test at least once a year.



3. Keep a simple journal for two to three weeks, writing down your physical and emotional symptoms such as hot and cold flashes, headaches, menstrual changes, unusual appetite or cravings, and mood swings. This doesn't need to be lengthy, just some simple notes including date and time of symptoms and how they affected you. Gaining this awareness will help you prepare for future symptoms and learn to moderate them when they appear. For example, if you're having hot flashes in the afternoons, you can dress in light layers to quickly cool down and buy a mini-fan for quick relief.



4. Make an extra effort to eat right. As estrogen levels decrease, women have a tendency to gain weight, especially in the midsection. You can moderate this by eating a healthy diet of proteins, fruits and vegetables, nuts and seeds and moderate amounts of grain such as brown rice. Stay away from sugary, starchy, packaged foods and eat as much of your diet as possible from whole and natural ingredients. A glass of wine now and then won't hurt you, but don't overdo alcohol as it will cause water retention and weight gain.



5. Move that body. Getting exercise is more critical to menopausal women than at any other stage of life. Studies have shown that getting moderate amounts of physical exercise helps menopausal women more than any other group, including men, seniors and younger women. Even if you've never exercised in your life, getting your body moving for at least 20 minutes each day will pay big dividends, not just with your weight, but with your moods and your energy level as well. And, women who exercise have significantly decreased risk for heart disease and breast cancer. So walk, swim, do bodyweight exercises or yoga - just MOVE!

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