Cognitive problems<\/strong><\/h2>\n\n\n\nMany women say they feel more forgetful and have \u201cbrain fog\u201d while going through menopause.<\/p>\n\n\n\n
A recent study sheds some light on why. Scientists scanned the brains of 161 women between the ages of 40 and 65 who were in perimenopause, menopause, and postmenopause. They found several brain changes, including a decrease in brain matter and increases in deposits of proteins linked with Alzheimer\u2019s disease.<\/p>\n\n\n\n
Tips that can help:<\/strong> The good news is that women\u2019s memory issues and fogginess often fade on their own over time. In the meantime, eat a healthy, Mediterranean-style diet. It\u2019s rich in:<\/p>\n\n\n\n\n- Fruits<\/li>\n\n\n\n
- Veggies<\/li>\n\n\n\n
- Whole grains<\/li>\n\n\n\n
- Nuts<\/li>\n\n\n\n
- Fish<\/li>\n\n\n\n
- Healthy fats such as olive oil<\/li>\n<\/ul>\n\n\n\n
This way of eating seems especially supportive of brain health. In fact, in a study, middle-aged adults who followed a Mediterranean diet had fewer signs of Alzheimer\u2019s in their brain than those who didn\u2019t.<\/p>\n\n\n\n
Another important way to boost your brainpower: Get plenty of Z\u2019s, because some memory problems may simply be due to sleep deprivation.<\/p>\n\n\n\n
Bone loss<\/strong><\/h2>\n\n\n\nWomen (and men) start to experience bone loss in their 30s. But the process speeds up in women after menopause.<\/p>\n\n\n\n
Tips that can help:<\/strong> If you\u2019ve gone through menopause and you\u2019re under 65, ask your doctor if you need a bone density test. If you\u2019re 65 or older and haven\u2019t had a bone density test, schedule one.<\/p>\n\n\n\nThere are medications that can help slow bone loss. Taking calcium and vitamin D supplements may also help:<\/p>\n\n\n\n
\n- 1,200 mg of calcium and 600 IU of vitamin D every day for all women over age 50. Once women reach age 71, they need 800 IU of vitamin D a day.<\/li>\n\n\n\n
- 1,000 mg of calcium and 600 IU of vitamin D daily for women 50 or younger<\/li>\n<\/ul>\n\n\n\n
Weight gain<\/strong><\/h2>\n\n\n\nWomen gain about five pounds on average after menopause. Lower estrogen levels play a role. But the bigger culprit is often just the natural metabolic slowdown that comes with age.<\/p>\n\n\n\n
It\u2019s important to keep an eye on this weight gain. It can raise your risk for health problems such as:<\/p>\n\n\n\n
\n- High blood pressure<\/li>\n\n\n\n
- High cholesterol<\/li>\n\n\n\n
- Type 2 diabetes<\/li>\n<\/ul>\n\n\n\n
Tips that can help:<\/strong> For starters, stick with that Mediterranean diet. One study found that postmenopausal women who did were able to lose the same amount of weight as perimenopausal women.<\/p>\n\n\n\nAlso, do some resistance training. This type of exercise uses weights or your own body weight to build strength and endurance. Examples include:<\/p>\n\n\n\n