Mistake #4: Passing on vitamins and supplements
At midlife, calcium and vitamin D intake is especially important. "There is more bone loss between the time of your regular periods and a year after the last period than there is in the first few years into menopause," explains Dr. Prior. "There's good evidence that taking extra calcium and extra vitamin D can prevent some of that bone loss." Calcium and vitamin D also help with premenstrual symptoms, which tend to increase at midlife.
What to do: Eat calcium-rich foods and take a multi-vitamin. If you have a risk for osteoporosis, take extra vitamin D; Dr. Prior recommends 1,400 units for midlife women.
Mistake #5: Not taking time for yourself
Between your kids, your job, your mate, your social commitments, your housekeeping and cooking and...there seems to be little time for yourself. But everyone needs a break, even you. "If you're not paying attention to your inner voice, you will continue along paths that keep you unhappy -- and unhappiness spills over into all aspects of your life," says Barbara Moses, author of Dish: Midlife Women Tell the Truth about Work, Relationships and the Rest of Life (McClelland & Stewart Ltd., 2006).
What do to: Moses suggests making a date with yourself regularly, thinking about what your inner voice is telling you and being prepared to act on it. And take time to relax, be it by reading, painting or attending the ballet. As Dr. Prior says, "The first two letters of menopause are ME."
Mistake #6: Getting fewer than eight hours of sleep
Evidence shows that not getting enough sleep puts you at a higher risk for heart disease, weight problems, depression, anxiety and insulin-resistance, not to mention car accidents from driving while sleep-deprived.
What to do: Set a regular bed time and decompress by adopting a nighttime ritual such as reading a novel, taking a warm bath or listening to music.
Mistake #7: Ignoring aches, pains and sports injuries
When a woman reaches perimenopause, her body changes, her response to exercise changes, and she may feel achy all the time. But skipping a workout and ignoring aches are not smart moves -- exercise helps relieve aches and pains, says Dr. Prior.
What to do: Pay attention to your body and continue to exercise, but perhaps less intensely. You may want to trade in running on pavement -- which is tough on joints -- for a rowing machine, for example.
Mistake #8: Dieting foolishly
Moderate weight gain, about five pounds, at midlife is natural. Skipping meals to shed those extra pounds is not. "It has a negative effect -- weight cycling appears to increase fractures," says Dr. Prior.
What to do: Increase your intake of fruits and vegetables, decrease your consumption of fat and exercise to keep your weight in check.
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