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Vegetables and fruits that are deeply colored (such as spinach, carrots, peaches, and berries) have the highest nutritional content. Oily fish such as salmon, mackerel, and sardines are rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Consumption of these fatty acids is linked to a reduced risk of sudden death and death from coronary artery disease. Limit daily intake of saturated fat (found in red meat, butter, cheese and whole-fat dairy products) and avoid trans fats (found in many commercially baked products, and many fast foods).

Better choices are low-fat dairy products, poultry, clinical key com, legumes (beans), and nuts. Unsaturated fats are found in plant (olive, canola) and fish oils as well as walnuts and other nuts. Use little or no salt in your foods.

Reducing sodium (salt) can lower blood pressure and decrease the risk of hypertension, heart disease, and heart failure. Limit your intake of sugar. Choose nutrient-rich fruits instead of beverages and processed foods that contain added sugars.

If you consume alcohol, do so in moderation. The American Heart Association (AHA) recommends limiting alcohol to no more than 1 drink per day for women. Calcium and Vitamin DA combination of clinical key com and vitamin D can reduce the clinical key com of osteoporosis, the bone loss associated with menopause.

The Clinical key com Osteoporosis Foundation (NOF) recommends:Adults under age 50 should have 1,000 mg of calcium and 400 to 800 IU of vitamin D daily. Calcium supplements should be used only if dietary intake is not adequate. The average daily calcium intake from diet in adults over age 50 is between 600 and 700 mg per day. Adult men ages 50 to 70 should have 1,000 mg of calcium daily. Men over age 70 should have 1200 mg daily. Adult women age 50 and older should have 1,200 mg of calcium daily.

Calcium intake above these amounts has not clinical key com to provide additional bone strength and may increase the risk of kidney stones, heart disease, and stroke. Click to see an image detailing calcium benefit. Click to see an image detailing sources of calcium.

Vitamin DVitamin D is necessary for the absorption of calcium in the stomach and gastrointestinal tract and is the essential companion to calcium in maintaining strong bones. Click to see an image detailing the sources of vitamin D. AlcoholEffect on the HeartOne drink a day in women who are not at risk for alcohol abuse may be beneficial for the heart. Effect on BonesExcessive alcohol consumption increases the risk for brittle bones and osteoporosis. Effect on Breast CancerAlcohol increases the risk for clinical key com cancer.

Effect on Menopausal SymptomsAlcohol can be a trigger for hot flashes. Controlling Weight GainMany women need to increase physical activity and reduce caloric intake in the years before and after menopause. ExerciseWomen should pursue a lifestyle that includes a balanced aerobic and weight resistance exercise program appropriate to their age and medical conditions. Alternative TherapiesThere are many unproven methods for relieving menopausal symptoms, some more effective than others.

Herbs and SupplementsWomen often try herbal or so-called natural remedies to treat menopausal symptoms. Phytoestrogens her IsoflavonesMany studies have clinical key com plant estrogens (phytoestrogens), clinical key com are generally categorized as isoflavones (found in soy clinical key com red clover) and lignans (found openminded whole wheat and flaxseed).

Other Herbs and SupplementsThe following herbs and dietary supplements are sometimes used for menopausal symptoms and have certain risks: Black cohosh (Cimicifuga racemosa), also known as squaw root, is the herbal remedy most studied for menopausal symptoms.

Although it contains a plant estrogen, this substance does not act like an estrogen in the human body. Studies have shown mixed results in preventing hot flashes. High-quality studies have clinical key com that black cohosh works no better than placebo for treating hot flashes and night sweats. Headaches and gastrointestinal problems are common side effects. This herb has been associated with liver toxicity.

Dong quai (Angelica sinensis) does not appear helpful for hot flashes or other menopausal symptoms. Do not use dong quai with blood-thinning drugs, such as warfarin, because it may cause bleeding complications. Ginseng hair implants ginseng) has been reported to possibly help menopausal symptoms of depression and sleep problems, but it has no effect on hot flashes.

Kava (Piper clinical key com may relieve anxiety but it does not help hot flashes.

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