Amidst the focus on peri-menopause and menopausal symptoms, it's often overlooked that there is a phase after menopause that tends to be neglected. Postmenopausal women may continue to experience physical symptoms like heightened pelvic issues, sleep disturbances, and weight gain. Furthermore, they might feel overlooked amidst the focus on those in the perimenopausal stage.
Advantages of being post-Menopausal.
The end of Menstrual periods
By the time menopause rolls around, most women have about 450 periods over the course of their lives. Without periods, you don’t have to wonder when it will start each month, whether there's a risk of bleeding or spotting unexpectedly, and no need to buy tampons or pads anymore.
No risk of pregnancy
In 2024, the global use of contraceptive methods among married women, aged 15 to 49 years old, reached 65 percent. With the end of menstruation comes a relaxation and freedom
A new zest for life.
In this stage of life, you might notice lower stress levels and find more time for self-care. After going through menopause, you may feel more self-confident and assured, excited about setting new goals with a carefree attitude.
Disappearing body hair
While this my be concerning for some, reduced body hair may lead to less time spent on hair removal. Some women experience thinner or disappearing underarm, leg, and pubic hair, reducing the need for shaving, waxing, and tweezing.
Identifying the drawbacks of postmenopausal years and signs to watch for
Increase in pelvic symptoms
The anatomy of the pelvic organs continues to change with muscle tissue changes and increase in age. The pelvis's ability to support, stabilise , control continence and allow for sexual appreciation will continue to be altered. Added risk factors might include the number of pregnancies, mechanical changes, as well as hormonal changes from hysterectomy and or menopause.
Vaginal atrophy
With age and the decline in hormones comes a condition known as vaginal atrophy; thinner, dryer, and inflamed vaginal walls — and it affects at least half of women after menopause reducing sexual appreciation.
Faster rate of muscle mass decline
Known as Sarcopenia, this is a condition in older adults that involves the loss of muscle mass, strength and function. With age the potential for this increases as does the speed of decline. Our job is to slow the rate of decline which can be done successfully through strength training and lifting weights.
Increased risk of osteoporosis
Bones are constantly re modelling. As we age – both in men and women - the speed of bone breakdown increases, whilst the speed of new bone formation decreases. This leads to a net bone mass and an elevated risk of lower bone density and thus subsequent fractures. The rate is faster in post menopausal women due to their lower oestrogen state.
Impact on Brain Health
Recent brain imaging studies, conducted before, during and after menopause show dramatic changes in brain structure and grey matter. The volume of healthy grey matter in areas of the brain that deal with memory, concentration, language and attention, is reduced. For most women, symptoms are temporary and then improve or dissipate after menopause, suggesting that the brain is re- calibrating and finding a “new normal”.
What to do - physically
Lift
By the age of 70 we have a 30-40% decrease in bone mass. Resistance training is the ONE thing we can do to slow this down. Alongside (potentially) hormone therapy and good nutrition, physical activity, particularly lifting, pulling, pushing challenging weights will help slow and prevent the loss of muscle mass and quality.
HIIT
Estrogen decline can impact cardiovascular health as each cell in the body has mitochondria equipped with estrogen receptors. Activating an energy response in these cells is crucial for sustaining heart function and reducing the risk of heart disease. Moreover, it is worth noting that intensifying challenges in brief intervals can aid in regulating body temperature, enhancing mental clarity, and triggering the release of endorphins for a rapid energy boost. Don't be afraid of stepping out of the comfort zone or regular movement bubble in a bid to increase cardio response.
Mobilise
Often we think of flexibility in terms of yoga or the range of movement at a joint. Better is to advocate the importance of focusing on the range of mobility the body can continue to achieve as it gets older. Typically there are age related hot spots: (the shoulder; neck; hip; lower back; elbow; foot; hand) and movement patterns in these areas can be reduced causing limitations in day to day life. Working within classes or individually online in sessions such as , pilates, yoga, tai chi will help to maintain good range of mobility , help prevent injury and give flexibility, balance and good posture.
Address and consider a nutrient dense diet
Nutrient-rich food preparation is crucial for women at every age and phase of life. Growing up and living through decades marked by the convenience of ready-made meals and microwavable snacks may make it difficult to transition towards a focus on shopping for, preparing, cooking, and consuming healthy foods. Some women have already recognized the importance of dietary changes, especially during the peri-menopausal years, and may know already what food sensitivities they struggle with.
What to do Mentally? - Educate
Never stop learning
Health improves in the process of learning… Being fearful of aging or not embracing new challenges can hinder future independence. The challenge of learning a new skill whether in the mental (learning a language, a musical instrument; a new game) OR physical realm (starting lifting weights) carries impact beyond menopause.
Never stop caring
Perhaps the pre and peri menopausal years have been dominated by caring for others. Now is the perfect time to care for oneself. The temporary drop in energy levels and activity that characterise peri menopause are thankfully over and our job post menopause is to support the brains re calibration and look after our cognitive health. Social interaction, learning a language, playing an instrument, singing in a choir taking up a new hobby
Never stop believing that you can start and restart again and again - at any age!
If you are looking for a lifting programme, a coaching course or support and mentoring through the post menopausal season then you can book an introductory chat with me here:
Resources:
Brain, Cognitive, metabolic and gut health. Jenny Burrell
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