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Eating Right and Physical Activity

Home > Understanding Menopause > Eating Right and Physical Activity

You will feel your best by having a healthy lifestyle. Healthy food choices and regular physical activity will help you to maintain a healthy weight and lower your risk of some diseases and conditions. Regular physical activity also might improve your mood and help you to sleep better. For older adults, activity can improve mental function.

A healthy eating plan includes a variety of foods:  

• Fruits and vegetables — Be sure to include dark green and orange vegetables and a variety of fruits in various forms.

• Grains — Make sure at least half of your grain choices are whole grains, such as whole wheat, oatmeal, and brown rice.

• Milk, cheese, and yogurt — Choose low-fat or fat-free dairy products.

• Lean meats, beans, eggs, and nuts — Vary your protein choices and use low-fat cooking methods.

• Fats — Choose foods with heart-healthy fats (polyunsaturated and monounsaturated fats) and limit heart-harmful fats (saturated and trans fats, and cholesterol).

Your fitness routine should include aerobic and strength-training activities, and may also include stretching and balance activities.  This physical activity should be in addition to your routine activities of daily living, such as cleaning or walking short distances, such as from the parking lot to your office.  Health benefits are gained by doing the following each week:

• Aerobic activity that includes:
  • 2 hours and 30 minutes of moderate-intensity aerobic activity, or
    
  • 1 hour and 15 minutes of vigorous-intensity aerobic activity, or
  • A combination of moderate and vigorous activity

and

• Muscle-strengthening activities on 2 or more days of the week

If you have not been physically active, start slowly and then work your way up as you become more fit. Regular physical activity and healthy eating habits — together — can help you feel your best today and everyday.

Additional Resources on Nutrition and Exercise:

Publications

1.   Staying Active and Eating Healthy — This special section of our web site provides information on staying active and eating healthy. It also contains information about healthy dieting, healthy recipes, and vitamins and supplements.

   http://www.womenshealth.gov/FitnessNutrition/

2.     Exercise: A Guide from the National Institute on Aging — This 80-page illustrated booklet provides healthy older people with scientifically accurate recommendations about exercise. In addition to providing sample exercises, the booklet explains the benefits of the exercises, how to stay motivated, and how to track your progress.

   http://www.niapublications.org/exercisebook/ExerciseGuideComplete.pdf

3.   Growing Older, Eating Better — This publication contains information on nutrition and the aging population. Other topics include single life, special diets, physical problems, money matters, food programs, other assistance, and physical activity.

   http://www.fda.gov/fdac/features/296_old.html

4.   Healthy Eating and Physical Activity Across Your Lifespan: Better Health and You: Tips for Adults — This booklet gives information on weight gain and obesity in adults. It also includes information on eating healthy, getting active, and losing weight.

   http://win.niddk.nih.gov/publications/better_health.htm

5.   Healthy Eating and Physical Activity Across Your Lifespan: Young at Heart: Tips for Older Adults — This booklet contains tips for older adults on eating healthy, getting active and losing weight.

   http://win.niddk.nih.gov/publications/young_heart.htm

6.   My Bright Future: Physical Activity and Healthy Eating for Adult Women — This booklet will help you learn more about the importance of physical activity and healthy eating in your daily life. It will also help you talk with your health care provider about these topics and set healthy goals. Included are personalized tip sheets that can help you meet your nutritional goals.

   http://www.hrsa.gov/WomensHealth/mybrightfutureadult/menu.html

7. Exercise in Post-Menopausal Women (Copyright © AOA) — Post-menopausal women can face a variety of health issues, and exercise is a key part of staying healthy. This fact sheet describes good exercises for post-menopausal women and some other preventative measures they can take to insure proper health.

   http://www.osteopathic.org/index.cfm?PageID=you_exerfs

8. Menopause and Diabetes: A Twin Challenge (Copyright © Mayo Foundation for Medical Education and Research) — This publication explains the complications that diabetic women can face when entering menopause, as perimenopause symptoms can appear similar to high blood pressure and other diabetes complications.

   http://mayoclinic.com/health/diabetes/DA00038

9. Menopause: Staying Healthy Through Good Nutrition (Copyright © The Cleveland Clinic) — This publication gives some basic dietary guidelines for eating during menopause. It also discusses foods and dietary supplements you can take to reduce your symptoms and what foods to avoid.

   http://www.clevelandclinic.org/health/health-info/docs/3000/3042.asp?index=10105

10. Standing Strong Against Osteoporosis (Copyright © Alliance for Aging Research) — The materials provided in this kit are important tools in helping you maintain your bones and stand strong against osteoporosis. The kit includes an interactive treatment tool, patient brochure, and videos about osteoporosis.

    http://www.agingresearch.org/section/standing_strong

Organizations

1.   Food and Nutrition Information Center, NAL, USDA
2.   National Institute on Aging, NIH, HHS
3.   Nutrition.Gov
4.   Weight-Control Information Network, NIDDK, NIH, HHS
5. Alliance for Aging Research
6. American Dietetic Association

= Indicates Federal Resources

Content last updated May 29, 2008.