Menopause is a normal developmental stage for women. It's the point at which the body begins producing less of the hormones estrogen and progesterone until menstrual periods finally stop.

For most women, that happens between the ages of 45 and 55.

What else happens then?

The body's need for certain nutrients also changes. The changes are subtle, though. Assuming you're already eating well, no major shift in the way you eat is necessary. Iron needs actually decline because, after menopause, iron isn't lost in menstrual blood each month.

The need for other nutrients increases.

Both women and men need more vitamin B12 after the age of 50, because the body may become less efficient at absorbing it. Calcium, vitamin D and vitamin B6 (pyridoxine) needs also increase.

Most of these changes can be accommodated by following standard advice to eat a diet rich in fruits, vegetables, whole grains, beans, seeds, nuts and nonfat milk or fortified non-dairy alternatives such as soymilk or rice milk. Limit fast food, junky snacks, rich desserts, meats and high-fat dairy products. Some health care providers may suggest a calcium supplement.

Exercise is more important after menopause, too.

As we age, we need fewer calories to maintain our weight, and women who aren't physically active most days of the week risk gaining unwanted pounds.

Exercise is also important for bone health. The loss of estrogen with menopause causes the rate of bone loss to increase. Weight-bearing exercises including walking, dancing, playing tennis, lifting weights and doing Pilates or yoga can help slow bone loss and delay or prevent osteoporosis.

Paying attention to diet and exercise is important for another reason, too.

Estrogen helps protect women from hardening of the arteries, but after menopause, loss of estrogen raises a woman's risk for heart disease to the same level as a man's. In fact, heart disease is the leading killer of women.

Dealing with symptoms

What about symptoms of menopause, including hot flashes, mood swings, and insomnia?

For many women, symptoms are disruptive enough to make them seek relief. Hormone replacement therapy and other medical treatments need to be individualized, because what works for one woman may not be appropriate for another.

Various dietary approaches have been suggested for treating menopause symptoms, but they aren't proven to be effective or may be only somewhat useful. They include:

* Soy. Tofu, tempeh, soymilk and soynuts may reduce hot flashes and help preserve bone mass, but studies are inconclusive. Avoid supplements containing concentrated soy isoflavones because health effects aren't known. If you want to make soyfoods a regular part of your meals, go for it. It won't hurt, and there may be added benefits if veggie burgers and soymilk replace meat and high-fat milk and you get less saturated fat in your diet.

* Black cohosh. It's an herb sold as a dietary supplement and thought to relieve hot flashes. Initial studies are encouraging, but it's too early to recommend it, and the long term safety isn't certain. Talk to your health care provider before taking any supplements.

* Decaffeinated tea or warm milk. Some people find a warm drink helps them relax and fall asleep at night. If you use nonfat or nondairy milk, it can't hurt to try.

Some women also find that hot or spicy foods trigger hot flashes, and alcohol and caffeinated drinks can keep other women from falling asleep.

Use menopause as a time to reassess your lifestyle -- and the steps you are taking to protect your health.