Consult with your healthcare provider about complementary and alternative approaches/therapies for your specific menopausal concern. If your healthcare provider is not familiar with these approaches or therapies, ask for a referral to find a qualified complementary and alternative medical healthcare practitioner in your area.

When a treatment or approach is used alone, it is referred to as alternative, and if it is used with conventional therapies such as HT, it is referred to as complementary. Complementary and alternative approaches to menopause include the following list of lifestyle modifications to treat symptoms:

• No smoking
• Exercise regularly
• A healthy diet, low in fat (to protect against heart disease) and high in calcium to maintain strong bones
• Stress reduction
• Weight control
• Vitamins and minerals-E, B, Folic Acid (folate)
• Relaxation therapies and massage
• Ayurvedic medicine
• Chiropractic therapy
• Acupuncture
• Yoga
• Homeopathic treatments
• Other complementary and alternative options include Botanical Therapies and Phytoestrogens (plant estrogens).

0.1. Exercise

Reasons to exercise:

• Exercise can decrease the frequency and severity of hot flashes. It raises our levels of beta-endorphins in the brain, which helps improve sleep, reduce stress and relieve depression.

• Exercise helps control weight. It helps increase metabolism and in turn the ability for our body to burn calories.

• Exercise reduces the risks for osteoporosis, heart disease, and cancer. It stimulates the formation of new bone, and researchers have found that women who exercise greatly reduce their risk of developing heart disease. Athletes have a 50% less incidence of breast cancer and 60% less incidence of cancer of the uterus, ovaries, cervix and vagina than non-athletes.

Plan your fitness program and Move Your Body

To fight the flab, women need to exercise an hour a day.

0.2. Healthy Diet

Adjust your diet and nutrition for menopause.

Eat a healthy diet, which is low in fat, saturated fat, and cholesterol. Include in your diet plenty of vegetables fruits and grains. You can increase fiber intake by eating more raw vegetables; fruits; dried beans; whole grains; barley; peas; wheat bran and oats. Utilize sugar and salt in moderation. Drink alcohol in moderation. Get plenty of calcium.