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Menopause Wellness Guide

Menopause is a natural biological process. Although it is a transition, it does not have to be an unpleasant experience. Our Menopause Wellness Guide offers important tips on taking care of your body and mind during this time of change. Browse through our Menopause Wellness Guide to get facts on nutrition, exercise and more.

During Menopause, fluctuating hormones can wreak havoc on women's lives, causing a wide range of symptoms from hot flashes and night sweats to vaginal dryness and mood swings.  Fortunately, there are easy things you can do to help your body as it goes through this transition.  These simple lifestyle adjustments can help reduce and prevent Menopause symptoms and reestablish natural hormonal balance.

Nutrition and Menopause

Eating right is always important, but it is especially essential during Menopause.  A balanced diet supports balanced hormones. Be sure to incorporate the following into your daily diet:

  • Vegetables and fruit
  • Whole grains and legumes
  • Lean meats, poultry and fish
  • Calcium-rich foods to fight osteoporosis
  • Soy, which contains plant estrogens
  • Eight glasses of water

Try to consume less fat, white flour and sugar.  And if you are dealing with hot flashes, be sure to reduce your intake of spicy food, alcohol and caffeine, which can exacerbate the problem.

Online Nutrition Help
In our busy lives, it can be difficult to take the time to focus on making the right food choices.  One great resource that can help is  This comprehensive website and online community features:

  • Over 30,000 recipes in its database, from appetizers to desserts, each with complete nutritional information
  • Articles on healthy cooking
  • Low carb and vegetarian recipe collections
  • Holiday recipes
  • Recipe exchange
  • Cooking tips and advice
  • Contests and sweepstakes
  • ...and much more

At, you can plan a meal from start to finish in minutes, all while connecting with home cooks from around the world.  Healthy meal making has never been so easy, quick and fun.

Exercise and Menopause

Exercise is extremely beneficial for women who are in Menopause. Not only can it reduce your risk for cardiovascular disease, exercise can help you manage many of the physical and mental health issues that can be common during Menopause.

The Benefits of Exercise During Menopause

If you haven't yet discovered the benefits of exercise for yourself, check with your healthcare provider to get a clean bill of health, and then get moving!  It's never too late to start improving your health and quality of life.

How can exercise help you during Menopause?  Exercising 20 to 60 minutes, 3 to 5 days a week will help maintain your heart health and can....

  • Increase the body's production of endorphins, those feel-good hormones which can improve mood and reduce stress and anxiety.
  • Decrease your risk of injury and osteoporosis by increasing muscle, bone and joint mass, strength and flexibility.
  • Promote better sleep.
  • Help control weight.
  • Boost energy and vitality.
  • Possibly reduce hot flashes. Research has shown that women who exercise experience less hot flashes than women who don't.

Once you've made the commitment to be more active, here are some easy exercises to get you started:

  • Walking
  • Cardio machines
  • Bicycling
  • Swimming
  • Weight lifting
  • Group fitness classes
  • Tennis

Whether you join a gym, work out with a friend, or prefer to exercise alone, select an activity or sport you enjoy and then do it regularly.  Consistency is key, but if you miss a few days, don't get discouraged or beat yourself up about it. It happens to everyone. Just pick up your routine where you left off.  Here are some more tips on how to incorporate more fitness into your day-to-day life:

  • Walk as much as you can. Carry a pedometer and create your own daily and weekly challenges.
  • Park a few blocks away from where you need to go and walk the rest of the way.
  • Take the stairs instead of the elevator.
  • Take a brisk walk at lunch time.
  • Exercise while watching TV.
  • Play with your children. Have a family baseball game, fun relay races, make a simple obstacle course, etc.

Exercise and good dietary habits can help you manage Menopause symptoms and healthily and happily embrace this new time of your life.

Manage your Menopause naturally with At Last Naturals. If you have any questions, call us at 1-800-LAST-123 (1-800-527-8123) or e-mail us for information on any of our products for women, digestive health, skin care, and men's grooming products.