Women's Health

Information, Symptoms, Treatments and Resources

Menopause: Eating Right and Physical Activity

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


  • 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.


*Reprinted from womenshealth.gov.

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