Postmenopause: Changes and What You Need To Stay Healthy
We all know -- or at least we like to think we know -- what to expect in the run-up to menopause, but how many of us actually know what happens afterward? Postmenopausal symptoms are still a bit taboo, but we think it’s time that changed.
Most ladies reach menopause between their late forties and early sixties. This means that the time period of being postmenopausal could stretch from your 50s to the rest of your golden years -- which could easily be over four decades! It makes sense we might be curious about what changes to expect and how to maintain our wellness during our postmenopausal years.
After Your Period Stops
Many women report living their best lives in their 40’s, 50’s, and beyond. We wonder if this has anything to do with the fact they’ve “put in their dues” during their younger years and are no longer beholden to monthly cycles? Certainly, this is something to look forward to, as all good things must come to an end.
However, the permanent end of your time-of-month doesn’t necessarily mean the end of menopause symptoms. The symptoms typically associated with menopause -- like mood swings and hot flashes -- can occur for quite some time both before and after your last period. In fact, there is a window of about eight years in which women can experience postmenopausal symptoms.
Ladies who have reached menopause can expect menopause symptoms to worsen a bit more than they experienced during perimenopause -- the two to ten-year stage leading up to the permanent end of menstruation. Experts don’t know exactly why this happens, but it is believed to be related to the hypothalamus -- the portion of your brain that regulates temperature.
Your hypothalamus is acutely responsive to estrogens. Leading up to menopause, your estrogen levels fluctuate. When they are high, you won’t experience symptoms. But as you reach menopause and your estrogen takes a plunge, you begin to notice those symptoms more intensely.
Managing Menopause Symptoms
Replacing the missing estrogen in your body with the help of medication can help to relieve hot flashes, mood swings, and night sweats. However, ladies who take hormone replacement therapy usually find that their hot flashes will resume years later -- when they finally go off the drugs.
While there are some non-hormonal methods available for relieving menopause symptoms, the simplest way to take control of your symptoms is to stay in good health!
Regular exercise, healthy eating habits, and getting enough quality shut-eye every night can all help to keep you strong and balanced, which will make you less susceptible to the more intense changes that occur as your estrogen levels drop.
It’s also wise to take multivitamins like the Whole Love™ 50+ Multivitamin + XOmegas™ from Love Wellness -- the only multi-purpose multivitamin for ladies 50+ made with a full-spectrum of 25+ minerals and vitamins for your baseline nutritional needs, plus special nutraceutical ingredients that help to maintain bone density and relieve six common symptoms of menopause.
Clinically shown to reduce feelings of mental fatigue while helping to kick hot flashes, night sweats, and mood swings to the curb, this powerful supplement just might be your secret weapon to keep menopause symptoms at bay.
How To Stay Healthy After Menopause
The average female today has more than one-third of her life ahead of her after menopause. With that in mind, the menopausal transition is a good time for positive lifestyle changes that can help you to make the most of the adventures to come.
Once you’re postmenopausal, your hormone levels will remain at a constant low level, and you’ll no longer be able to get pregnant. Plus, you’ll quit having your period. We celebrate our periods here at Love Wellness, but there’s no reason we can’t celebrate their absence too!
It’s important to note that postmenopausal women are at a greater risk for heart disease, as your ticker has also put in its dues. This means it’s an important time in your life to level up your health and wellness habits. Show your body how much you appreciate it by getting into the groove of heart-healthy eating and loading up on the fruits, veggies, and whole grains!
Here are some other tips to help keep you healthy postmenopause:
Tip #1: Practice Good Nutrition
As we just touched on, a balanced diet will provide you with most of the calories and nutrients your body needs to stay healthy. Eat a colorful variety of foods from the five major food groups and look for foods with lots of good-for-you nutrients, like vitamins and protein.
The number of calories ladies over age 50 should eat every day really depends on how physically active you are. Here’s a general break down:
- 1,600 calories -- if your physical activity level is low.
- 1,800 calories -- if you’re moderately active.
- 2,000 to 2,200 calories -- if you live an active lifestyle.
The rule of thumb is that the more active you are, the more calories your body needs. Listen to your body, snack on the healthy stuff, and you’ll be living your best life through your 50’s and beyond.
After menopause, you should aim to have up to 1,200 mg of calcium per day. Vitamin D is also vital for calcium absorption and bone formation. But too much calcium or vitamin D can cause constipation and tummy pain, especially if you have kidney problems.
Consider taking a quality vitamin like Whole Love™ 50+ from Love Wellness to fuel your body with the right amount of nutrients it needs to help keep your body in tip-top shape postmenopause.
Tip #2: Shake What Your Mama Gave You!
It’s common to gain weight after menopause, which could be due to declining estrogen levels.
Thankfully, an easy and healthful fix to unwanted weight gain (and extra stress on your heart) is to raise your activity level.
Regular exercise benefits the bones and heart, helps control weight, and can greatly improve your mood -- so why not spend time each day getting your sweat on? Exercise also helps raise HDL cholesterol (AKA the good cholesterol).
Postmenopausal women who aren’t physically active are more likely to face health issues down the road. Aerobic activities such as swimming, walking, jogging, and even dancing are a fantastic insurance plan to keep having adventures well into your golden years. Plus being active is an adventure in itself!
So shake what your mama gave you, get that heart pumping, and start exercising every day -- even if it’s only for ten minutes.
Tip #3: Practice Preventive Health Care -- Seriously
Eating well, working out, and not smoking are great ways to stay in prime health as you get older. It’s also wise to discuss your goals for healthy aging with your doc because they may be able to help you prevent health issues or recognize problems early when they are easier to manage.
Here are some other ways to work with your primary care provider to stay in tip-top shape:
- See your doctor on the reg and be prepared to discuss your family medical history. You might be at an increased risk for certain diseases if other family members had them.
- Have routine screening tests, breast, and pelvic exams, as well as a pap test for cervical cancer. After age 50, your doc will probably recommend that you get screened for colon cancer as well a mammogram every one to two years, especially if you’re on menopausal hormone therapy.
- Check your skin every month for unusual blemishes -- especially odd moles that seem to change in shape, size, or color.
- See your dentists once or twice a year. Not only will they clean your teeth, but your dentists will also check for cavities and gum disease.
- Check your peepers. As you get older, reading can become more of a challenge. You may need to hold things farther away in order to see them clearly. Start regularly seeing an eye care professional who can check for glaucoma.
- Manage your meds. Make sure all your docs know which medications you’re taking. This includes minerals, vitamins, and other dietary supplements, as well as OTC meds like aspirin, antacids, or antihistamines. Some of these things may change how your prescription medicines work, so it’s important your doctors know exactly what you’re taking.
- Listen to your body. Don’t just sit around and wait for your next checkup if you notice any suspicious changes in your body. You know your body the best -- listen to it and tell your doctor what’s going on.
Menopause is a beautiful time in a woman's life but -- as do all stages of womanhood -- it comes with its own unique challenges. Knowing what to expect and being proactive with your health can make the transition a smooth and celebrated one!
With a little bit of guidance, the right supplements, and a dash of positivity, you can take control of postmenopausal symptoms and have plenty of adventures still to come!
Whatever stage of your life you’re in, wellness routines shouldn’t be complicated. That’s why we make solution-focused products like Whole Love™ and Xomegas™ that complement each other.
Check out Love Wellness today -- you’ll be glad you did!
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