"In the middle-aged years, women undergo a specific change that has a major effect on their health. They begin the process of menopause, typically in their late forties or early fifties. The ovaries slowly cease to produce estrogen and progesterone, which results in the end of menstruation. Menopausal symptoms can vary, but often include hot flashes, night sweats, and mood changes. The hormonal changes that occur during menopause can lead to a number of physiological changes as well, including alterations in body composition, such as weight gain in the abdominal area. Bone loss is another common condition related to menopause due to the loss of female reproductive hormones. Bone thinning increases the risk of fractures, which can affect mobility and the ability to complete everyday tasks, such as cooking, bathing, and dressing. Recommendations for women experiencing menopause or perimenopause include consuming a variety of whole grains and other nutrient-dense foods; maintaining a diet high in fiber, low in fat, and low in sodium; avoiding caffeine, spicy foods, and alcohol to help prevent hot flashes; eating foods rich in calcium, or taking physician-prescribed calcium supplements and vitamin D; and doing stretching exercises to improve balance and flexibility and reduce the risk of falls and fractures."