What should you should expect to change after menopause
Menopause marks the end of a woman’s reproductive years, but it also signals the beginning of a new phase of life. While some menopause symptoms fade after this transition, the postmenopausal years bring about their own set of physical and emotional changes. Understanding the common changes after menopause can help you navigate this stage with confidence and take proactive steps to maintain your health and well-being.
What Happens After Menopause?
Menopause is officially diagnosed when a woman hasn’t had a menstrual period for 12 consecutive months. The years that follow are referred to as postmenopause. During this time, hormone levels stabilise at lower levels, bringing an end to many menopausal symptoms. However, the decline in oestrogen and progesterone can lead to new changes that affect your body, mind, and overall health.
Common Physical Changes After Menopause
1. Bone Health Decline
Oestrogen plays a vital role in maintaining bone density. After menopause, lower oestrogen levels can accelerate bone loss, increasing the risk of osteoporosis and fractures.
How to Manage:
Eat a diet rich in calcium and vitamin D.
Engage in weight-bearing exercises like walking or resistance training.
Speak to your doctor about bone density scans and possible treatments. (NHS - Osteoporosis Prevention)
2. Cardiovascular Health Risks
The drop in oestrogen after menopause can raise the risk of heart disease and high blood pressure. This occurs because oestrogen helps protect the cardiovascular system by maintaining healthy cholesterol levels and blood vessel elasticity.
How to Manage:
Maintain a healthy diet low in saturated fats and high in fibre.
Exercise regularly to strengthen the heart and improve circulation.
Monitor your blood pressure and cholesterol levels through regular check-ups.
3. Weight Gain
Metabolism slows after menopause, and hormonal changes may cause fat to redistribute, particularly around the abdomen.
How to Manage:
Focus on portion control and balanced meals.
Include lean proteins, whole grains, and plenty of fruits and vegetables in your diet.
Stay physically active to boost metabolism and maintain muscle mass.
4. Vaginal and Urinary Changes
Vaginal tissue becomes thinner and less elastic due to decreased oestrogen levels, leading to dryness, discomfort, and increased susceptibility to urinary tract infections (UTIs).
How to Manage:
Use vaginal moisturisers or lubricants for dryness.
Consider vaginal oestrogen treatments for persistent symptoms. (NHS - Vaginal Dryness Treatment)
Stay hydrated and maintain good hygiene to reduce the risk of UTIs.
Common Emotional and Mental Changes
1. Improved Mood Stability
While perimenopause is often marked by mood swings due to fluctuating hormones, postmenopausal women may find their emotional state stabilising as hormone levels even out.
2. Cognitive Changes
Some women report experiencing "brain fog" or memory lapses during menopause, which may continue after menopause. However, regular mental stimulation and a healthy lifestyle can help improve cognitive function.
How to Manage:
Engage in activities that challenge your brain, such as puzzles, reading, or learning new skills.
Get regular exercise to improve blood flow to the brain.
Ensure adequate sleep and stress management.
Common Long-Term Health Concerns
1. Osteoporosis
As noted earlier, bone loss accelerates after menopause. Women who do not take preventive measures may be at higher risk of fractures, particularly in the hips, spine, and wrists.
2. Cardiovascular Disease
Heart disease becomes the leading cause of death for women after menopause, largely due to the protective effects of oestrogen being diminished.
3. Pelvic Floor Health
Weakened pelvic floor muscles can lead to bladder leakage or prolapse, particularly in women who have given birth.
How to Manage:
Perform pelvic floor exercises (Kegels) regularly to strengthen muscles.
Seek professional advice if symptoms worsen.
How to Thrive After Menopause
While these changes may seem daunting, there are many ways to embrace life after menopause and maintain your physical and emotional health:
1. Focus on Nutrition
Calcium and Vitamin D: Protect your bones with a diet rich in calcium (dairy, leafy greens, fortified foods) and vitamin D (fatty fish, egg yolks, and sunlight).
Heart-Healthy Foods: Incorporate foods high in fibre, healthy fats, and antioxidants to support cardiovascular health.
2. Stay Active
Regular exercise is essential for postmenopausal women. Aim for a mix of:
Aerobic Activities: Walking, cycling, or swimming for heart health.
Strength Training: Resistance exercises to maintain muscle mass and bone density.
Flexibility and Balance: Yoga or Pilates to reduce the risk of falls.
3. Regular Health Screenings
Postmenopausal women should prioritise routine check-ups, including:
Bone density scans.
Cardiovascular health assessments.
Breast and cervical cancer screenings. (NHS - Health Checks for Over 50s)
4. Address Persistent Symptoms
Don’t ignore ongoing issues such as vaginal dryness, joint pain, or emotional challenges. Treatments like hormone replacement therapy (HRT) or non-hormonal options can provide relief. Speak to a specialist for personalised advice.
Finding Support After Menopause
The postmenopausal years are an opportunity to focus on self-care and long-term health. If you’re experiencing ongoing symptoms or want guidance on managing these common changes, consider consulting a menopause clinic. Specialist care can provide the expertise and support you need to thrive after menopause.
For personalised advice and treatment plans, contact us here to book a consultation with a menopause specialist at Surrey Menopause Clinic
Final Thoughts
Understanding the common changes after menopause can empower women to take control of their health and well-being during this new phase of life. By addressing physical and emotional challenges proactively, many women find this stage to be a fulfilling and positive chapter.
If you’re navigating life after menopause and want some further guidance check out our page here, and also get in contact!
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