Menopause is an important milestone in women’s health, and therefore symptom prevention and health promotion are important. Every elderly woman can help herself by making a slight change in her diet and physical activity. Women typically begin experiencing menopausal symptoms between the ages of 40 and 58, spending about one-third of their lives post-menopausal. The three main causes of morbidity in postmenopausal women are cardiovascular disease, carcinomas, and osteoporosis-related fractures. Diet is the first easy step that can have a huge positive effect on menopausal symptoms. The menu should include vegetables, fruits, whole grains, milk, meat and limit the intake of foods rich in calories such as fats (especially trans fats), sugar and salt – no more than 2.3 grams, which is equal to one tablespoon. Vegetables should have green leaves (spinach, arugula, cabbage, nettles), and fruits should be orange (tangerines, clementines, oranges, peppers). It is recommended that the milk be low-fat – 1% or 2%. This is a good place to mention the latest research related to sour jelly. It turns out that it is very useful for the prevention of osteoporosis because it contains a large amount of Vitamin D2. This vitamin is responsible for the correct use of free calcium, that is, its deposition in bones instead of in the endothelium of blood vessels. For vegetarians, the consumption of beans, beans, lentils, and tofu compensates for the lack of protein from meat sources. However, it is important to eat at least fish – 2 portions of fish per week such as tuna, trout, salmon, give health. The meat should be peeled from the fat. A diet that contains the necessary amount of calcium and Vitamin D is essential for the prevention of osteoporosis. Vitamin supplementation should be between 800 and 1000 IU (international units) daily, especially during the cold months due to the lack of sufficient sunlight. Calcium should be at least 1200 mg per day. We can get calcium from foods like cheese, yogurt, pudding. The weekly menu of a woman who would like to prevent the unpleasant symptoms of menopause should look like this: 7 portions of fruits and vegetables (ie, one portion each day), 6 portions of whole grain food, 3 portions of dairy products and 2 servings of meat. NEWS_MORE_BOX A sedentary life is also the enemy of good bone density. Movement and exercise keep the muscles, bones and connective tissue of the skeleton from atrophying, but to remain in good condition. A minimum of 150 minutes of aerobic exercise per week is recommended. This means around 20-30 minutes each day should be spent running, dancing, yoga or swimming for example. Anaerobic exercise is also extremely important for maintaining bone density.Recommendations are for 20-30 minutes of light weight training at least twice a week (2 or 3 sets of 8-12 repetitions). Following these simple and easy tips can delay menopausal symptoms and prevent cardiovascular and musculoskeletal complications.