We all know that regular exercise is good for us, but it’s especially good for women over 50. It’s never too late to start exercising, and once you get going some of the negative effects on your health of not having exercised regularly can be reversed.

Exercise can help menopausal symptoms and helps reduce the risk of diabetes, osteoporosis and heart disease, as well as toning the body and controlling weight.

There are valuable social benefits in participating in group exercise activities as you’ll meet likeminded people, and this can be especially important if you’re no longer tied to the workplace and you value some routine in your weekly schedule. And if the thought of spending hours in the gym bores you and seems too much like hard work, there are plenty of fun ways to get the heart pumping and burn up the calories.

There are no age restrictions to cycling and you can go at your own pace. It’s a great form of aerobic exercise which is all the more enjoyable if you do it with a friend.

Active older people reduce the risk of hip fracture by taking part in regular exercise and cycling is extremely good for increasing stamina, strength and coordination. It also offers that wonderful sense of freedom that we often crave.

For the extroverts amongst us, belly dance is incredibly good for the joints and bones and offers an amazing feel good factor. It strengthens the hip and leg joints and stretches and strengthens the muscles, especially those in the lower back. Belly dancers come in all shapes and sizes and most women report that it helps improve their confidence on many levels.

Rowing offers a total body workout. It strengthens the back whilst working the joints and muscles. It’s also great fun to work as a team if you fancy joining a rowing club and have a natural competitive streak.

Once again, there are no age barriers to rowing. You could simply team up with a friend, hire a boat for an hour or two, and take turns to use the oars, whilst the other person relaxes with a healthy drink or snack and takes in the relaxing vibes of the river.

Women who take hormones prescribed by their doctor often have to contend with a number of unpleasant side effects that ruin daily life.

Milk Thistle — a booster for the liver

Although the number of women who have refused hormones is increasing, there are still those who feel that accepting the treatment is necessary and choose to put up with these daily discomforts, thinking there is no alternative.

However, Susun Weed, author of New Menopausal Years the Wise Woman Way, Alternative Approaches for Women, suggests that the use of herbs can really make a difference.

Water Retention is one of the most prevalent symptoms experienced by women on HRT. Water retention is a nuisance because the sufferer experiences swelling, especially in the feet, fingers, arms and legs. Their shoes might feel tight and uncomfortable and their rings can become too tight. Exercise and a reduced salt intake can help, but Susun suggests that 10-20 drops of dandelion root tincture in water will strengthen the liver and help it metabolise the hormones. She also suggests that eating asparagus, nettles, grapes, cucumber and watermelon will help.

Women on hormones also suffer from headaches. Avoiding caffeine and alcohol is recommended, as well as ensuring that your water intake is maintained so that you’re not dehydrated. Susun suggests that garden sage tea is great for headaches and will also help the sweating that is associated with menopausal symptoms. Sage naturally contains plant estrogens, which could explain its usefulness to menopausal women. It is readily available to purchase online or in stores that stock fresh herbs, and clearly the fresher the herb the better.

Dry eyes can also be an affliction that menopausal women have to contend with. An ophthalmologist can check your level of tear production and would usually suggest the use of eye drops that cause artificial tears. Bathing the eyes with a chickweed solution is said to offer relief, and is certainly a better option than using eye drops full of chemicals and preservative.