" Protecting your skeletal system is key to maintaining strength and ability. Post-menopausal women lose bone density at a fast rate and are at high risk for osteoporosis. Consume 1,500 milligrams of calcium and 400 IU of vitamin D each day to maintain bone density. Achieve this through a combination of diet and supplementation. Good dietary sources of calcium and vitamin D include low-fat dairy products, green leafy vegetables, and fortified foods like breads and fruit juices. Weight-bearing exercise such as brisk walking is also essential for solid bones. "

" Post-menopausal women are at higher risk for these diseases. Eat lots of antioxidant-rich fresh fruits and vegetables to reduce your risk for breast cancer. Limit red meat to once a week. Eat fatty fish like salmon and halibut for heart-healthy omega-3 fatty acids. Avoid trans fats found in margarines, spreads, and packaged baked and convenience foods. Choose low-fat dairy products and wholesome grains. "

" Discuss hormone replacement therapy with your doctor. Consider botanicals � medicines from plant sources � to complement your treatment course. Soy products
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