How To Navigate Post-Menopause
Menopause marks a significant transition in a woman's life, signalling the end of her menstrual cycles.
Post-menopause specifically refers to the period following menopause, which is diagnosed after a woman has gone 12 consecutive months without a menstrual period, and which marks the end of the reproductive stage of life.
Whilst there is a wealth of information out there for how to navigate the trials of menopause, post-menopausal women may find it harder to access specific health advice for their unique bodies.
When you consider that you can spend up to a half of your life in post-menopause, understanding how to navigate this part of your life can make a world of difference for your ongoing health and quality of life.
The Primary Difference in Needs for Pre and Post-Menopausal Women
Pre-menopausal women, those still experiencing regular menstrual cycles, have different physiological and nutritional needs compared to post-menopausal women.
Pre-menopausal women have higher levels of oestrogen and progesterone, hormones that regulate the menstrual cycle and influence various bodily functions.
Post-menopausal women experience a significant decline in these hormones, which increases your risk of chronic conditions such as osteoporosis, cardiovascular disease (CVD), and metabolic syndrome.
Since oestrogen plays a crucial role in maintaining bone density, post-menopausal women are at a dramatically increased risk of osteoporosis and fractures. Research indicates that up to 20% of bone loss can occur during menopause, meaning that approximately 1 in 10 women over the age of 60 are affected by osteoporosis.
Oestrogen also has a protective effect on the cardiovascular system, so women face a higher risk of cardiovascular diseases such as hypertension, heart attacks, and strokes post-menopause. Studies indicate that the earlier the onset of menopause, the higher the risk of CVD – likely a result of the extended time spent in menopause.
Similarly, the loss of oestrogen tends to slow down metabolism, meaning that post-menopausal women are more prone to weight gain, particularly around the abdomen.
This shift necessitates adjustments in diet and physical activity to manage weight and metabolic health, especially due to the already increased risk of CVD.
Myths About Post-Menopause
Several myths surround post-menopause, contributing to misconceptions and unnecessary anxiety. Here are some common myths debunked:
Myth 1: Weight gain is inevitable after menopause.
Although hormonal changes can lead to a slower metabolism, weight gain is not inevitable. With mindful eating, regular exercise, and lifestyle adjustments (such as reduced alcohol intake, improved sleep, and reducing stress), post-menopausal women can maintain a healthy weight.
Myth 2: Osteoporosis is unavoidable.
While the risk of osteoporosis increases after menopause, it is not unavoidable. Dietary modifications to ensure adequate intake of calcium and vitamin D, along with weight-bearing exercises and regular strength training, can help to promote the growth and preservation of bone mass, and significantly reduce the risk of osteoporosis.
Myth 3: Post-menopausal women have no sexual desire.
While hormonal changes can affect libido, many post-menopausal women continue to have a healthy sexual desire and enjoy an active sex life. Issues such as vaginal dryness or discomfort can be addressed with medical treatments and lubricants.
The Positive Effects on Managing Post-Menopause Symptoms
Proactively managing post-menopause symptoms can lead to numerous positive effects on overall health and quality of life:
1. Improved Bone Health:
Adequate nutrition, including sufficient calcium and vitamin D intake, combined with regular weight-bearing and strength exercises, can strengthen bones and reduce the risk of osteoporosis and fractures.
2. Enhanced Cardiovascular Health:
Lifestyle modifications such as maintaining a healthy diet, engaging in regular physical activity, and avoiding smoking can significantly improve cardiovascular health and reduce the risk of heart disease.
3. Better Weight Management:
Adopting a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, along with regular exercise, can help manage weight and reduce the risk of metabolic diseases.
4. Improved Mental Health:
Exercise, social engagement, and mindfulness practices can alleviate mood swings, anxiety, and depression, enhancing overall mental well-being.
5. Enhanced Quality of Life:
Addressing symptoms such as hot flashes, night sweats, and sleep disturbances through lifestyle changes, medical treatments, and supportive therapies can improve daily comfort and quality of life.
Actionable Next Steps and Exercise Recommendations for Post-Menopausal Women
For post-menopausal women, incorporating specific lifestyle changes and exercise routines can be highly beneficial. Here are some actionable steps:
1. Nutrition:
- Increase your Vitamin D and Calcium intake:
Ensure adequate intake of both calcium and vitamin D to support bone health.
Before and during menopause, you should be consuming about 1000mg of calcium daily, and post-menopause this should increase to 1200mg daily.
Vitamin D is important due to it’s role in calcium absorption and bone formation, but it’s important to keep in mind that excessive vitamin D can cause kidney stones, constipation, or abdominal pain.
- Maintain a Balanced Diet:
Dietary modifications to help support a post-menopausal body largely focus on reducing the intake of unhealthy fats, and eating foods that will help your body sustain itself as bone density and muscle mass decreases.
A good way to approach this is with a focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Reduce intake of processed foods, sugars, and saturated fats.
Dairy products, leafy greens, and fortified foods are good sources of calcium, while sunlight exposure and supplements can provide vitamin D.
2. Engage in Regular Exercise:
-Strength Training:
Incorporate weight-bearing exercises such as weightlifting, resistance band exercises, or body-weight exercises like squats and push-ups, at least twice a week will help to build and maintain muscle mass – a crucial part of maintaining strength and wellness post-menopause.
High-impact strength training also helps to build bone strength and improve bone density, which depletes throughout menopause and post-menopause.
Building muscle mass also helps to improve flexibility and balance, reducing the risk of falls, and the damage that a fall could do to your body post-menopause.
- Cardiovascular Training:
You should aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, cycling, or swimming, per week. This helps improve heart health and manage weight fluctuations, which are common concerns in post-menopausal women.
3. Manage Stress and Mental Health:
- Stress Management:
Engage in practices such as paced or deep breathing exercises, adequate sleep hygiene, consistent exercise, and limiting caffeine and alcohol intake to manage stress. Hormonal fluctuations throughout all stages of menopause can pose great emotional frustrations and dysregulation, so taking steps to mitigate these symptoms can go a great distance in feeling good for menopausal and post-menopausal individuals.
- Social Connection:
It is imperative to maintain social connections with friends and family to support emotional well-being. Similar to the above, ensuring you have a strong network to help navigate the stressors of menopausal symptoms can be helpful in managing feelings of frustration and isolation.
4. Regular Health Check-ups:
- Bone Density Tests:
Regular screenings can help monitor bone health and catch any early signs of osteoporosis.
- Cardiovascular Assessments:
Keep track of blood pressure, cholesterol levels, and overall heart health through regular check-ups.
Conclusion
Post-menopause is a significant life stage that brings about various changes and challenges, but with informed strategies, it is possible to navigate this period with confidence and maintain optimal health.
Regular physical activity, a balanced diet, stress management, and proactive healthcare are key components to thriving in the post-menopausal years.
