You can send this letter to your local newspaper. Make sure you include your contact information so the newspaper can verify the letter before they print it.

DATE

To the editor,

One of the most misunderstood issues in women's health is menopause, the transition when women no longer have monthly menstrual periods. Women worry about how to deal with this big change, and their loved ones worry about how to deal with the women as they deal with menopause.

While all women encounter menopause at some point in life, not all women experience it at the same age or in the same way. Here are some tips for preventing or reducing some of the unpleasant symptoms that many women experience during the transition. Fortunately, many of the symptoms associated with menopause are temporary. But you can take steps now to help reduce or prevent their effects:
  • If you're experiencing hot flashes, get regular exercise, dress in layers and try to pinpoint what triggers your hot flashes. For many women, triggers may include hot beverages, spicy foods, alcohol, hot weather or a warm room.
  • If you have trouble sleeping, avoid caffeinated beverages and exercise right before bedtime. Practicing relaxation techniques such as deep breathing, guided imagery and progressive muscle relaxation can be very helpful.
  • If you experience night sweats, wear cool cotton clothing to bed and keep an extra set handy.
  • Eat a balanced diet that includes a variety of fruits, vegetables and grains and that limits fats, oils and sugars. In particular, make sure your intake of calcium is at least 1,200 to 1,500 mg..
  • Don't smoke. Smoking increases your risk of heart disease, stroke, cancer and a range of other health problems. It may also increase hot flashes and bring on earlier menopause.
  • Exercise regularly. Thirty minutes most days is a good goal to protect against cardiovascular disease, diabetes and osteoporosis. It also can help reduce stress. Try a combination of weight-bearing aerobic activities, such as walking, jogging and dancing, and strength-training exercises. Just staying physically active each day by taking stairs instead of an elevator or by parking farther away and walking to your destination also can make a difference.
  • Your family physician can guide you through menopause and beyond. And talk to your family and loved ones about your health; they'll want to support you through the rough days and bring you more of the good days.

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