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From the Health Information Center at the Cleveland Clinic, here are some basic guidelines to keep you healthy during menopause.

As menopause is usually that stage in a woman’s life when she begins to lose precious bone density, Calcium and Vitamin D are essential to the diet.

Calcium adds to problems for those who have a history of kidney stones. The suggested daily does should not exceed 2000 mg. It is better to eat calcium rich foods. Besides the obvious milk, cheese and yogurt, other foods with good levels of calcium are collard greens, calcium enriched tofu, cowpeas, salmon, and orange perch.

For Calcium to work effectively in the body, the additional supplement of Vitamin D is needed. Vitamin D is in such foods as herring, salmon, egg yolk and tuna. Also, Vitamin D is dubbed “the sunshine vitamin” because many women can get their daily does of Vitamin D from just 15 minutes a day of sunshine.

Some other general dietary recommendations for helping women through menopause include:

Maintain a healthy weight

Pump up your Iron intake

Eat plenty of fruits and vegetables

Drink plenty of water

Exercise regularly

Limit alcohol intake

Reduce sugar and salt from your diet

Limit your fat intake

And read labels carefully

Plant based foods that contain isoflavones (soy) have been shown in some women to reduce cholesterol, hot flashes and night sweats.

Lastly, avoiding trigger foods, such as spicey, caffeine and alcohol, may lessen the severity and frequency of hot flashes.

It’s all common sense. We’ve been told for years what to eat and how to eat and what foods to ignore. So as you begin into the wonderful new phase of menopause, sticking to a healthy diet will not only help in the short-term, but also help to increase your overall quality of life.