Health After Menopause: What Every Woman Needs To Know

Unlike perimenopause, which can last up to ten years, menopause marks the day that you haven't had a period for 12 months consecutively - and after that day, you are officially 'post-menopause'.

But while there is a lot of information about perimenopause symptoms and treatment, there's not the same discussion around post-menopause. And let's remember, that you don't necessarily need to be in your late 50s and 60s to be postmenopausal; women who have undergone cancer therapies, or hysterectomies/ oopherectomy will experience post menopause younger than the stereotypical age.

However, there are important areas in our postmenopausal health that we need to be mindful of, especially as some carry heightened risks in women who are ageing. Let's take a look...

Pelvic Floor and Bladder Health

With lower oestrogen after menopause, the tissues of the bladder and urethra can become thinner and less elastic. Many women who are post menopause report problems with their bladder and typically these are attributed to poor pelvic floor health, which can decline as our oestrogen levels decrease.

After menopause, conditions such as overactive bladder (OAB), nocturia, stress or urge incontinence and chronic UTIs can be common.

Maintaining a strong pelvic floor will help your bladder post menopause, and taking a supplement like Jude's Bladder Strength Supplement helps to improve the muscle tone of this delicate area.

Alongside your pelvic floor exercises, making lifestyle changes can be useful in managing your bladder health. Avoiding irritants such as alcohol, caffeine and acidic foods can help.

Bone Density and Osteoporosis Risk

For women, oestrogen is a key hormone in maintaining bone density and after menopause, we are much more susceptible to bone loss as a result, and at higher risk of osteoporosis. This is often undetected until a fracture occurs, and by then, it's a little too late.

To improve bone density, it's really important to add weight bearing exercise to your routine. Also add Vitamin D to your supplementation, if you aren't already taking it - and medications like bisphosphonates can help strengthen bones. HRT shows huge benefit in preventing osteoporosis, and you can continue with hormone therapy post menopause with regular monitoring from your doctor.

It's worth also discussing bone density scans with your GP as these can identify issues to enable you to take timely action.

Heart Disease and Cholesterol Levels

After menopause, women experience an increase in risk factors for heart disease, such as changes in cholesterol levels and blood pressure. Women, unlike men, tend to develop heart problems later in our lives due to the protection we have during our reproductive years from oestrogen.

After menopause, it's important to look after your heart through diet and regular, gentle exercise. Women are more at risk of heart attacks from 55 plus, so any lifestyle changes you make will be a positive step.

Monitoring cardiovascular health through regular check-ups, maintaining a balanced diet low in saturated fats, and quitting smoking are key preventative measures.

Sex and Intimacy

Around 50% of women will experience vaginal dryness and atrophy which can be painful, and for many women affects their sex life. Vaginal atrophy can strike at any time in our lives when we have a hormonal imbalance, but it's very common post menopause as oestrogen levels decline.

Lubricants, vaginal moisturisers, and hormone therapies can all alleviate the discomfort. Open communication with your partner and healthcare provider about sexual health is also important.

Mental Wellbeing after Menopause

Of course, we know that during menopause mood swings are normal, but after menopause, you might feel low for many reasons. Firstly, the decline of reproductive hormones can be challenging, but there may also be a sense of the end of your fertile years, which many women feel. For some, they are elated that feel a sense of freedom!

Staying mentally active, nurturing social connections with friends and family, and looking for mood boosting activities will help keep your mood up in the post menopausal years. If you find yourself struggling, reach out to loved ones and share how you are feeling. Seeking professional help from a therapist or your GP can help too with talking therapies and medication.

Your weight and metabolism changes

A slower metabolism is common post-menopause, often leading to weight gain, especially around the abdomen and many women feel they struggle to maintain a steady weight after menopause. Again, this is due to the way oestrogen affects our metabolism and as levels decline, our metabolism can slow down, causing our body to store fat.

A balanced diet rich in nutrients and regular exercise are vital to manage the difference in metabolism. Working with a nutritionist or personal trainer can provide tailored advice for maintaining a healthy weight.

Hormonal Therapy Post Menopause

If HRT is suitable for you, it's important to note that you can continue to take it post menopause as long as recommended by your doctor. Many GPs will want to monitor your health while you take it, but it provides a huge benefit in reducing the risk of osteoporosis and heart disease, as well as some of the symptoms that you might find linger for a few years after your last period.

If you didn't take HRT during perimenopause out of choice, it's not to late if you wanted to see if it can benefit you now. Unfortunately, there is a lack of research into this area but the Newson Clinic advise that even 10 years after, women show benefits from taking HRT.

Jude’s clinically proven supplements give you better bladder and pelvic floor control, helping you sleep through the night and regain the freedom to live life on your own terms. With just one capsule morning and night, you'll have relief from need-to-go urgency in just 12 weeks.