How to Stay Healthy After the Menopause

Everyone tells you that once at least twelve months have passed since your last period and you’ve battled your way through hot flashes, night sweats, weight gain and other symptoms of the menopause, the worst is over.

You’ve reached the promised land of the post-menopause, and hormonal harmony will automatically return.

But this isn’t the whole truth.

Yes, your hormones will become more settled over time, but your body will be fundamentally different on the inside post-menopause compared to during your fertile years.

This is because your body isn’t producing as much oestrogen as before, so the protective effect this hormone has upon your heart, bones, skin, eyes, mood, immunity and overall resilience also diminishes.

You become more at risk of suffering certain conditions such vaginal dryness, urinary incontinence, weight gain, insomnia, and osteoporosis if you don’t take care of yourself during the peri-menopause, the menopausal transition and beyond.

So today I’d like to share what you can do to keep yourself looking and feeling young and healthy during the post-menopausal years and well beyond.  I’ve broken my advice down post down into the five most common post-menopausal health problems you could suffer, plus shared some great tips on how to overcome them.

Problem #1. Vaginal dryness

Vaginal dryness is a difficult problem to face. It impacts your self-confidence, it’s painful and it can feel like a part of you has withered away. et it’s one of the most common symptoms that post-menopausal women struggle with. This is because your declining oestrogen levels no longer keep your tissues plump and supple, so intercourse can be more uncomfortable.

The best way to avoid post-menopausal vaginal dryness is to protect your oestrogen levels before the menopause.

Great ways to do this include reducing the stress in your life, reducing your alcohol intake, cutting back on cigarettes (or quitting altogether) and working on improving your diet. Be honest with yourself and consider whether you should work on any of these things.

For more immediate relief, why not try one of the many lubricants available these days? My clients are having great success with this product.

Problem #2. Urinary incontinence

No one wants to leak urine after the menopause. It’s embarrassing, it’s uncomfortable and it can really affect your self-esteem! And whilst it’s a common complaint, it’s definitely treatable, no matter how bad the problem might be.

Your ability to control your bladder depends on the health of one set of muscles called the pelvic floor muscles, which run from your tailbone to your pubic bone and support all of your vital organs. Pregnancy, childbirth, being overweight, your age, high impact exercise and straining on the toilet can all affect the health of these muscles and cause those little leaks.

You can improve the health of these muscles quite easily by paying attention to your posture, relaxing your pelvic floor and also enjoying regular orgasms (orgasms are one of the best way to strengthen your pelvic floor!)

Have a listen to podcast episode #11: ‘Why Your Pelvic Floor Needs You’ (recorded with physiotherapist Kathryn Peden), and read my blog ‘What Doctors Forgot to Tell You About Your Pelvic Floor’ for more helpful advice.

Problem #3. Weight gain

‘Middle-aged spread’ seems to be synonymous with the menopause. Most of us have watched our own waistlines thicken as we grow older, and we presume we’re just eating too much. But our eating habits aren’t the only thing that could be to blame here.

This kind of weight gain is associated with the drop in a hormone called HGH (Human Growth Hormone) which promotes growth and tissue repair. However, as we age this hormone decreases, we start to age, and were also more likely to start piling weight on around the middle.

Luckily, just two to three 30-minute sessions of total body exercise can help you slow down the ageing process, manage your weight and improve your muscle tone. I’d recommend you do things like squats with shoulder presses and sideways lunges with a bicep curl.  

Problem #4: Insomnia

Do you find yourself awake between 2 and 3 am? Or have trouble falling asleep in the first place? Post-menopausal insomnia is extremely common and as you know if you have it yourself, it can be extremely frustrating too.

But there are a few ways you can help yourself get to sleep and stay asleep.

Start by increasing your protein intake throughout the day and also having a small protein-rich snack like a spoon of almond butter around 30 minutes before bed. It’s also worth supplementing with magnesium or taking a nice hot bath with Epsom salts to calm your nervous system and encourage that sleepy feeling.

Problem #5: Brittle bones & osteoporosis

Do you remember how you tracked your children’s growth by putting a little mark on the wall at every birthday?

Well, it’s a good idea to do the same thing for yourself now to see if you’re shrinking! You see, oestrogen has a protective effect upon our bones, so once you hit the menopause, you’re more likely to suffer from brittle bones, osteoporosis and start shrinking.

The best thing you can do to protect your bones is to recapture more of that childhood fun and start skipping! Our bones need impact to build healthy bones, so aim for ten minutes per day.

If you already have osteoporosis, you should avoid skipping and concentrate on building muscle density instead. If your muscles are strong, your bones are also strong!

With all of that being said, those years post-menopausal aren’t something to be dreaded but instead welcomed with open arms as a whole new stage of life to be celebrated. By taking steps to protect your health during the peri-menopausal years, we can help ensure that you stay happy and healthy for many more years to come.

And remember, the menopause isn’t a destination but a journey.