USDA Food Guide or in DASH will help you
Grains—5 to 7 ounces, at least half get needed nutrients. But, people over 50
of which are whole grains
have trouble getting enough of some vitamins Vegetables—2 to 3 cups with a variety and minerals through diet alone, including of colors and types
calcium and vitamin D (see page 20). Just Fruits—11/2 to 2 cups
remember that these recommendations
Milk, yogurt, and cheese—3 cups of include how much of each nutrient you
milk or the equivalent
get from food and drinks as well as any
Meat, poultry, fish, dry beans, eggs,
supplement you use. Women past menopause
and nuts—5 to 6 ounces of lean meat, who are still having a menstrual cycle
poultry, or fish or the equivalent
because they are using menopausal hormone
*From the U.S. Department of Agriculture (USDA) therapy might need some extra iron over
27
M E N O P A U S E : T I M E F O R A C H A N G E
the 8 mg (milligrams) recommended for
1.5 mg of vitamin B6 daily. This vitamin is women over age 50. Iron, important for
found in fortified cereals, as well as meats, healthy red blood cells, is found in meat, legumes, and eggs.
duck, peas, beans, and fortified bread and Don’t forget to drink plenty of fluids,
grain products.
especially water. If you drink alcohol, do Women over 50 also need more of two
so in moderation—for a woman, only
B vitamins. Getting 2.4 mcg (micrograms) of one drink a day according to the Dietary
vitamin B12 per day will maintain the health Guidelines for Americans. A drink could
of your blood and nerves. Some foods, such be one 12-ounce beer, 5 ounces of wine, or as cereals, are fortified with this vitamin.
11/2 ounces of 80-proof distilled spirits.
Vitamin B12 is also found in red meat and, HEALTH CARE
to a lesser extent, fish and poultry. But, up to Eating well, exercising, and not smoking are one-third of older people can no longer
things you can do for yourself to stay healthy absorb natural vitamin B12 from their food.
as you get older. It is also important to discuss Furthermore, common medicines taken to
your goals for healthy aging with your doctor.
control the symptoms of GERD (gastroe-
He or she may be able to help you prevent sophageal reflux disease), also known as
health problems or recognize problems early acid reflux, slow the release of
when they are probably easier to manage.
certain stomach acids and,
therefore, interfere with
See your doctor. Continue to visit the body’s absorption
your doctor regularly. When
of vitamin B
you meet with any doctor, be
12. You
might need a supple-
prepared to discuss your
ment if you have GERD.
family medical
Another B vitamin, B
history. You might be at
6,
helps your body breakdown
increased risk for certain
proteins and make hemo-
diseases, like diabetes or
globin, a part of red blood
heart disease, if other close
cells. Women should have
family members had them.
28
S T A Y I N G H E A L T H Y
Teeth and mouth. See your dentist once or twice a year. Not only will he or she clean your teeth, but the dentist will also check for cavities and gum disease. If you have dentures, you should still see a dentist periodically to check their fit and to look for gum problems.
Knowing about this family history will help Eyes. As you age, reading may become your doctor decide whether you need any
harder. You may need to hold things farther screening tests, like cholesterol or blood away in order to see them clearly. Reading sugar tests, more often or earlier than other glasses might help. Start regular visits to an people your age.
eye care professional, who can check for
You should have routine screening tests,
glaucoma. This eye problem becomes more
pelvic and breast exams, and a Pap test for common after your forties. In glaucoma
cervical cancer. After age 50, you need to there is increased pressure on the optic
be checked for colon cancer, and don’t
nerve. The pressure can permanently damage forget your mammogram every 1 to 2 years, your vision before you realize you have
especially if you are still using menopausal glaucoma. Special eye drops often control it.
hormone therapy. And remember to talk to
your doctor about whether or not you are
Medications. Make sure all your doctors at risk for osteoporosis and what types of know which medications you are taking.
physical activity are best for you.
This includes vitamins, minerals, other
dietary supplements, and over-the-counter Skin. Check your skin every month for medicines like aspirin, antacids, or antihista-unusual blemishes, especially moles that
mines. Some of these may change how your
seem to change size, shape, or color. Have prescription medicines work; others might your doctor look at your skin during check-not be safe for you to use at all.
ups. Use sunscreen, SPF 15 or higher, when If your health care professional prescribes you are outside during the day. Try to stay a medicine, take it as directed. Make sure out of the sun when it is strongest—from
you understand the possible side effects of about 11 a.m. until 3 p.m.
the prescribed medicines. Some drug stores 29
M E N O P A U S E : T I M E F O R A C H A N G E
or mail order services keep a computer file of fevers, a cough that won’t go away, or recurring all your prescriptions so they can check for headaches, for example. Check with your
possible drug interactions if a new medicine doctor about any of these symptoms.
is added. That is a benefit of getting all your Know the warning signs of a heart attack, medicines from the same place. But the
although the signs are sometimes less clear pharmacist still doesn’t know what non-in a woman. They include:
prescription medicines and supplements
◗
Pain or an uncomfortable feeling
you are taking, so it is important to keep in the center of your chest
your doctors informed.
◗
Pain or discomfort in other parts
of the upper body, including the
Get vaccines. If you are over age 50, you arms, back, neck, jaw, or stomach
should get a flu shot every fall, especially
◗
Other symptoms, such as shortness
of breath, breaking out in a cold sweat,
if you have other health problems. The
nausea, or light-headedness
Centers for Disease Control and Prevention Call 9-1-1 if you feel chest discomfort,
(CDC) recommends that people over age 65
especially with any of the other signs. If 9-1-1
get the pneumococcal pneumonia vaccine—
emergency service is not available where you most need it only once. You should also
are, call the operator or get someone to drive have a tetanus shot every ten years, or sooner you to the hospital.
if you have an injury that puts you at risk You should also know the warning signs
for getting tetanus. Tetanus or lockjaw is a of a stroke. In the case of a stroke, one or serious, painful infection that causes muscles more of these signs come on very suddenly.
all over the body to tighten.
◗
Numbness or weakness, usually in
A vaccine to prevent shingles is now
the face, arm, or leg, and often on
available. Most adults 60 years and older just one side
should get one dose. Check with your
◗
Strong headache for no reason
doctor to see what you should do.
◗
Confusion or trouble speaking or
understanding
Listen to your body. Don’t wait for your
◗
Problems seeing with one or both eyes
next checkup if you notice any suspicious
◗
Trouble walking, feeling dizzy, losing
changes in your body—swelling, unexpected balance or coordination
weight loss or gain, persistent pain, unexplained 30
S T A Y I N G H E A L T H Y
There are drugs that can help if you get to an emergency room fast enough. Call the
ambulance and get medical help as soon as possible, so you can get treatment that may lessen the damage.
Ovarian cancer (cancer of the ovaries)
is rare and difficult to diagnose in its early stages, making it hard to treat. Ovarian
age, who is not in a long-term relationship cancer is more common in women who:
with a faithful partner and has unprotected sex, is at risk of sexually transmitted disease.
◗
Are older
If you have more than one sexual partner or
◗
Have a family history of this disease
have recently begun dating again, you need
◗
Are overweight
to be aware of the risk of these diseases and The early symptoms are often similar to
take necessary precautions to make sure you signs of other illnesses. They might include: don’t become infected.
◗
Pain in the abdomen or pelvis
The list of familiar and unfamiliar
◗
Urinating often or needing
sexually transmitted diseases includes
to urinate quickly
syphilis, gonorrhea, Chlamydia, genital
◗
Feeling full more quickly than usual
when eating
herpes, human papillomavirus/genital warts, and HIV/AIDS (human immunodeficiency
◗
Frequent bloating in your abdomen
virus/acquired immunodeficiency syndrome).
Normally these symptoms are nothing to
Some can be cured—Chlamydia, syphilis,
worry about. But, talk to your doctor if
and gonorrhea. But some—genital herpes,
they happen frequently, perhaps more than human papillomavirus/genital warts, and
twelve times a month, or if they continue for HIV/AIDS—can’t. Being informed about
more than a few weeks.
HIV/AIDS is critical because an HIV infection PRACTICE SAFE SEX
that develops into AIDS is life-threatening.
After menopause, some women may think
HIV/AIDS can be treated, although not
they needn’t worry about sexually transmitted cured, and new drugs enable people to
diseases. But, any woman, regardless of her live longer with HIV/AIDS.
31
M E N O P A U S E : T I M E F O R A C H A N G E
HIV is found in body fluids such as
a degree. You could join a book group or
blood, semen, and vaginal secretions. The learn to garden. This is the time to do some-virus can enter your body through any
thing you always wanted to try, but never opening in the skin. Postmenopausal
had the time before. Or maybe now is a
women are at special risk because of the
good time to reconnect with an interest
fragile tissues of the vulva (the external you had when younger.
female genital area around the opening
While exploring new things and keeping
of the vagina) and the lining of the vagina.
active, try to avoid adding stress to your life.
These delicate tissues may be more
Stress can make it harder to deal with the susceptible to virus-infected fluids.
symptoms of menopause. Mid-life can be a
Don’t be afraid to talk to your partner
complex time for many women. For exam-
or potential partner about HIV/AIDS. Ask
ple, if you have a family, there are probably if he or she has been tested for HIV recently.
changes at home—maybe you now have an
There are other ways women can protect
“empty nest” because your children are
themselves. Check with the FDA and the
leaving home for college, work, or marriage.
CDC. Contact the FDA and CDC, listed in
Maybe you have young children who are
For More Information, to learn more. Be sure still in need of attention, which can be extra you are making safe choices.
challenging if you are tired because you
aren’t sleeping well at night.