HRT Alternatives Provide Effective Treatment

• Sleep in a cool or air-conditioned room.
• Wear lightweight clothing in layers.
• Avoid hot beverages and soups, and hot flash triggers like alcohol and spicy foods.
• Take slow, deep breaths to lessen hot flashes.
• Get regular aerobic exercise.
• Eat a diet rich in vegetables with high phytoestrogen content.

• Take one or two tablespoons of flax oil and 400–800 IU of Vitamin E daily.
• Rub plain petroleum jelly on external vaginal tissue twice daily.
• Use lubrication such as AstroGlide, KY Personal Jelly or Replens before intercourse.
• Consider vaginal estrogen, such as cream, pills, suppositories or rings.

• Maintain a healthy weight.
• Stop smoking.
• Develop a personal exercise program.
• Eat a healthy, well-balanced diet rich in fruits and vegetables, and low in saturated fats.
• Control blood pressure.
• Lower elevated cholesterol through diet and medications.
• Drink alcohol in moderation.

• Talk with your Women's Care physician or nurse practitioner about your risk factors for osteoporosis and determining the strength of your bones, perhaps by getting a bone scan.
• Spend at least an hour three times a week doing weight-bearing exercise. Walking is perfect!
• Eat lots of whole grains, green leafy vegetables and fruit.
• Take a multivitamin/mineral daily.
• Be sure to get 1000–1500 mg calcium from diet and supplements.
• Take 600–800 IU Vitamin D every day in winter and 400 IU in summer.

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