UNDERSTANDING
POST MENOPAUSE
Post menopause is the time after you've been without a menstrual period for 12 months. During this stage, menopausal symptoms, such as hot flashes, get milder or go away. People in post menopause are at increased risk for osteoporosis and heart disease. Medication or healthy lifestyle changes may reduce the risk of these conditions.
What happens post menopause?
Once you are postmenopausal, your hormone levels will remain at a constant low level. You will no longer be able to become pregnant, and you will not experience monthly menstrual cycles. You may be at increased risk for osteoporosis and cardiovascular disease. Some women stop experiencing symptoms of menopause once they are postmenopausal. Other women will continue to experience some symptoms. You may still experience hot flashes for one to two years following menopause. You may notice a shift in your mood and feel depression before, during, and after menopause.
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Managing Post Menopause
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Healthy Diet
Incorporate foods that give you a balanced diet. Focus on eating whole foods and avoid excess salts and sugars, which are often in processed foods. You need extra calcium and vitamin D after menopause, so be sure your diet includes them
Aerobic activity is good for your heart, brain, and lungs. It can be high intensity, or more moderate, which ever suits you. It’s also important to do muscle-strengthening exercises, such as lifting weights, Pilates, and some forms of yoga.
Exercise
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Meditation and breathing exercises have become incredibly popular for all ages, with so many health benefits. It's never to late to adopt a new regime and habits which help to relax and improve your mental wellbeing as well as health.
Relaxation
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Steps to stay healthy.
The decline of estrogen that leads to menopause has consequences for more than your uterus. This powerful hormone also affects the health of your bones, heart, and blood vessels. Estrogen also has a role in how you metabolize sugar (glucose) and how you deposit fat. That’s why it’s so important to take steps once you enter perimenopause to improve your health and ensure you remain healthy for as long as possible. And if you’ve already reached menopause or post menopause, it’s not too late to start.
Osteoporosis
Women lose bone more rapidly after menopause due to decreased levels of estrogen. You may lose up to 25% of your bone density after menopause (approximately 1% to 2% per year). When too much bone is lost, it increases your risk of developing osteoporosis and bone fractures. The bones of the hip, wrist, and spine are most commonly affected.You can’t make your bones stronger than they were at age 30, but you can slow the loss of bone and try to avoid falls.
Weight-bearing exercise, such as walking or climbing stairs, helps slow bone loss and encourages bone building. Exercises that increase your strength and balance will also help to prevent falls. Consume foods high in calcium, which helps build bone, to optimise calcium consumption you need to take other complimentary vitamins. Pay attention to your diet it will most definitely support a healthy life post menopause.
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