Exercise is one of the best things women can do ahead of time in order to fare better during their menopausal years. Adopt a program of regular exercise-at least 30 minutes, five times a week. Exercise places stress on bone, increasing its density and strength. Women's bones lose density after menopause-at the rate of about 4 to 6 percent in the first four to five years. So the stronger they are to start off with, the better.
Experts suggest that weight-bearing activities such as walking and running are best.
Exercise also helps keep your cholesterol levels down, offering protection against heart disease. This will help reduce cholesterol and the risk of heart disease. Experts recommend that you keep your fat intake to 25 percent or less of the total calories you consume. Emphasize olive oil and avoid hydrogenated oils and most vegetable oils. Eat a plant based diet, emphasizing plenty of fresh, preferably organic vegetables, whole grains, legumes, nuts, and fruit.