It is time to make sure the risks to your long-term health are minimal. Remember the basics - a good diet and physical activity. Your shape may be changing now and this may affect your health.

After menopause women tend to accumulate fat around the middle. Both men and women can minimise weight gain around the waist by exercising.

• Incorporate at least 30 minutes of exercise each day broken into 10 minute blocks if that is more convenient.
• Try to add a further 30 minutes of vigorous exercise three or four times in your weekly routine for extra vitality and wellbeing.
• Be as active as you can throughout the day by, for instance, using stairs instead of a lift or walking the longer route to the shops.

Look after your heart by including some polyunsaturated or monounsaturated oils (olive oil), and reducing animal fats to a minimum. Oils, like olive, canola, sunflower and safflower, are beneficial. Some foods have been shown to protect against disease. Include in your daily diet, a selection of:

• Fish - fresh or tinned
• Soy foods, like soy milk, soy beans, soy and linseed bread and tofu
• Fruit and vegetables - seven serves daily (two fruit, five vegetable) 
• Fermented foods, like yoghurt
• Be adventurous - try some new vegetarian foods or recipes.

Content updated March 01, 2004