Staying Healthy After Menopause
These tips will help you live a healthy life after menopause. Talk to your healthcare provider for more information:
If you are thinking about hormone replacement therapy, discuss the risks and benefits with your healthcare provider first.
Don’t smoke. Smoking is a major risk factor for heart disease.
Exercise regularly. Even moderate exercise, such as walking a half-hour, 3 times a week is beneficial.
Maintain a healthy weight through a balanced, low-sugar diet.
Control high blood pressure with medicine or lifestyle changes. This will help cut your risk for heart disease.
Reduce stress in your life through relaxation methods or regular exercise.
Do You Need Treatment
Menopause is a natural part of growing older. You don’t need treatment for it unless your symptoms bother you. But if your symptoms are upsetting or uncomfortable, you don’t have to suffer through them. There are treatments that can help.
The first step is to have a healthy lifestyle. This may help reduce symptoms and also lower your risk of heart disease and other long-term problems related to aging.
- Make a special effort to eat well. Choose a heart-healthy diet that is low in saturated fat. It should include plenty of fish, fruits, vegetables, beans, and high-fiber grains and breads.
- Eat a nutritious diet and be sure you are getting adequate amounts of calcium and vitamin D to help your bones stay strong. Low-fat or nonfat dairy products are a great source of calcium.
- Get regular exercise. Exercise can help you manage your weight, keep your heart and bones strong, and lift your mood.
- Limit caffeine, alcohol, and stress. These things may make symptoms worse. Limiting them may help you sleep better.
- If you smoke, stop. Quitting smoking can reduce hot flashes and long-term health risks.
If you have severe symptoms, you may want to ask your doctor about prescription medicines. Choices include:
- Birth control pills before menopause.
- A medicine called clonidine that is usually used to treat high blood pressure.
Tips To Reduce Risk For Heart Disease
- Get your cholesterol and blood pressure checked regularly.
- Take steps to reduce cholesterol and lower blood pressure if they are too high. If lifestyle changes are not enough to keep your cholesterol at a healthy level and your blood pressure normal, talk to your doctor about prescription medication.
- If you are diabetic, control your blood sugar.
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Be Screened For Skin Cancer
Whether you choose a family doctor or a dermatologist, “someone should go through the exercise of looking over your whole body for skin lesions that should be followed or biopsied because skin cancer is extremely prevalent,” Stuenkel warns. Most skin cancer develops after age 50, according to the National Cancer Institute. In addition, menopausal women should take extra precautions to ensure that they’re getting enough protection from the sun by wearing ample sunscreen when they’re outdoors.
Tips On Staying Happy And Healthy After Menopause
This guide should give you tips on staying happy and healthy after menopause. Make sure that you speak with your doctor about more that you can do to stay healthy. If youre having trouble quitting smoking, your doctor might also have some tips and tricks that could help.
Would you like to read more informative lifestyle tips? We can help! Be sure to check out our other articles on our site today.
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Common Sleeping Problems With Menopause
Insomnia and night sweats are common with menopause. Women with HIV may experience insomnia before menopause since it is a common side effect. To get through the night a woman should avoid flannel and heavy sheets to become more comfortable and keep a fan near the bed to cool down. She should also drink plenty of water to keep the body hydrated.
Tips For Staying Healthy After Menopause
Painful or heavy cycles, endometriosis and fibroids are no longer problems after menopause, but risk for other medical conditions increases.
Its no secret menopause changes womens bodies.
Symptoms of perimenopause like menstrual cycle changes, hot flashes, night sweats, mood changes and fatigue are well known. These symptoms may last more than five years until menopause the time when a woman experiences a full year without a period. The average age of U.S. women at the time of menopause is 51.
Physical changes that continue after menopause and increase risk for certain health conditions and cancers mean it may be time to make lifestyle changes to maintain your health.
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How To Lose Weight After Menopause
You can lose weight after menopause, contrary to popular opinion.
You may have heard weight gain in middle age is unavoidable, or that weight loss is impossible after the transition. However, research has shown it is possible to lose weight after menopause, and it’s a smart choice if you’re overweight and want to improve your health.
Here Are Eight Other Ways We Recommend To Guard Against Health Risks And Stay Healthy After The Change Of Life
You can read more about menopause and perimenopause on an earlier blog post.
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Do People In Postmenopause Lose Interest In Sex
No, not all people lose interest in sex after menopause. Vaginal dryness and discomfort during sex can make sex less pleasurable. Using a vaginal lubricant can help with dryness. Some people are less interested in sex because of other symptoms like depression or feeling tired. If your feelings about sex have changed, ask your healthcare provider for help.
Eight Ways To Stay Healthy After Menopause
Truth: Not every woman will give birth or have sexual intercourse. Yet every woman who lives to the expected life expectancy will experience menopause. Defined as the permanent end of menstruation, menopause is a turning point in womens lives. As a milestone, it can have a large effect on a woman physical and emotionally. While menopause can bring symptoms of night sweats and hot flashes, irregular periods and difficulty sleeping, each women experiences menopause differently. Some women might experience seven years of uncomfortable hot flashes. Other women experience none to few symptoms. However physically disruptive menopause can be, it can also be the start of a rewarding, energizing, and creative season of a womans life.
Hormone therapy is certainly an option youll want to discuss that with your doctor. Call Creekside Center at 479.582.9268 to discuss menopause solutions with one of our caring physicians.
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Does Hormone Therapy During Menopause Prevent These Health Problems
No. Menopausal hormone therapy is medicine to help relieve your menopause symptoms, such as hot flashes and vaginal dryness. Menopausal hormone therapy may actually raise your risk for blood clots, stroke, and some cancers and does not help prevent heart disease or dementia. Learn more about menopausal hormone therapy.
When Should I Call My Doctor
If any of your postmenopause symptoms bother you or prevent you from living your daily life, contact your healthcare provider to discuss possible treatment. They can confirm you have completed menopause and are in postmenopause.
Some questions you might ask are:
- Are these symptoms normal for people in postmenopause?
- Is there treatment for my symptoms?
- Is hormone therapy still an option?
- What can I do to feel better?
If you experience any vaginal bleeding during postmenopause, contact your healthcare provider to rule out a serious medical condition.
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How Do You Know You’re In Postmenopause
Your healthcare provider will be able to tell you if you’re in postmenopause based on your symptoms and how long it’s been since your last menstrual period. In some cases, your healthcare provider will take a blood sample and check your hormone levels to confirm you’ve gone through menopause. Remember, you’re not considered to be through menopause until it’s been over one year since youve had a period.
Don’t Forget About Birth Control And Safe Sex
Even if your periods are becoming irregular as menopause approaches, you still need to be vigilant about birth control, Stuenkel warns. Plenty of women who haven’t been sufficiently cautious have added a “change of life” baby to their families. In addition, if you find yourself single again after menopause, be sure to use contraception to protect yourself from sexually transmitted diseases, even if pregnancy is no longer a concern.
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Tips For Reducing Vaginal Dryness
- Vaginal lubricants and moisturizers available without a prescription can help lubricate the vagina and make sexual intercourse more comfortable during menopause and in postmenopause.
- If over-the-counter treatments don’t work, ask your doctor about topical estrogen, available in creams, tablets, or in a vaginal ring. This type of estrogen will not improve other symptoms of menopause, such as hot flashes.
What Causes Menopause
Normal changes in your reproductive and hormone systems cause menopause. As your egg supply ages, your body begins to ovulate less often. During this time, your hormone levels go up and down unevenly , causing changes in your periods and other symptoms. In time, estrogen and progesterone levels drop enough that the menstrual cycle stops.
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Stop Smoking For Good
If you haven’t yet given up tobacco, menopause is a particularly important time to do so. Quitting smoking is “good for your bones, good for your heart, and it’s good for your face fewer wrinkles,” Dr. Stuenkel says. If that doesn’t convince you, think about these statistics: Roughly half of all menopausal-aged women will have an osteoporosis-related fracture in their remaining years, heart disease is responsible for half of all deaths in women over 50, and who wants any extra frown lines?
Be Screened For Colon Cancer
At the age of 50, typically right around menopause, you should start being checked for colorectal cancer, unless you’re at particularly high risk for the disease and your doctor recommends that you begin screenings earlier. Different methods are available to allow your doctor a view of your colon, such as a colonoscopy or sigmoidoscopy. An analysis of your stool samples can also detect evidence of cancer. Discuss these screening tests with your doctor to see which test and what frequency of testing is best for you.
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Keep Your Bones Strong
Lets start with bones! Our bone mass starts to naturally decline from our forties onwards and may accelerate after reaching menopause. This, along with a drop in your level of oestrogen during and after the menopause, can increase your risk of osteoporosis . There are things you can do to help protect and strengthen your bone density. These include:
- getting plenty of calcium-rich foods in your diet and vitamin D for healthy bones
- doing regular exercise, especially weight-bearing exercises to make your bones stronger, such as walking and jogging
- losing weight if you need to
- giving up smoking if you smoke and limiting how much alcohol you drink
- taking hormone replacement therapy to replace your oestrogen. This is commonly used to protect your bones and reduce your risk of getting osteoporosis or heart disease. Your GP will discuss all the pros and cons of taking HRT with you
If you are worried about your bone mass, you may be able to have a density scan to measure bone strength.
Look After Your Sleep
Since the menopause you may be experiencing a poorer quality of sleep. Sleeping well is an essential part of looking after your health, both mentally and physically. As well as boosting your emotional wellbeing, it can help to lower your risk of developing high blood pressure, diabetes and coronary heart disease.
In general adults need about seven to nine hours each night. For lots of helpful tips and advice on how to improve your sleep, visit our information on how to get a good nights sleep.
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Calcium And Vitamin D
The drop in estrogen levels during the menopausal change and later in life causes your body to lose bone mass. Thats why its vital to get more calcium to maintain bones, teeth, nails, and hair health. Common food sources of calcium include dairy products, fish with edible bones, and fortified foods.
You also need more vitamin D to help your body absorb calcium. Vitamin D can be found in fatty fish and fortified foods. In addition, your skin synthesizes vitamin D when exposed to the sun. But as the same solar radiation causes skin aging and increases the risk of skin cancer, its best to use a sunscreen with UV filters and get vitamin D from food sources and supplements instead.
According to research, women aged 50 years and younger need 1,000 milligrams of calcium per day, and women older than 50 need 1,200 milligrams of calcium per day. As for vitamin D, the recommended intake for women aged 70 and younger is 600 IU per day, and for women older than 70, its 800 IU per day.
Vitamin deficiency can also cause symptoms of muscle weakness and fatigue. If this is the case, your doctor can recommend that you check your vitamin D blood level and, if necessary, increase the supplementation dose.
Note that too much calcium and vitamin D can be bad for your health, leading to kidney stones and/or symptoms of fatigue and pain. This is, however, very rare, especially when you use the dosages recommended above.
Watch For Signs Of Depression
“We don’t think menopause increases the risk of depression. But if a woman is vulnerable, if she’s had really severe PMS or premenstrual dysphoric disorder, she might be more sensitive to having depression during her menopausal transition,” Stuenkel says. “If she’s had postpartum depression, she might be more vulnerable, too.” Discuss any signs of depression, like feelings of hopelessness, difficulty concentrating, or loss of interest in formerly appealing activities, with your doctor.
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What Our Patients Say
As of March 2021, I have been a HerKare patient for 3 years. I have driven from the Austin to Ft. Worth and Southlake since March 2018. In fact, today I attempted to drive to Southlake to see the provider, Dania Khoncarly, because she is so amazing, but the roads were too dangerous with the current ice storm in Texas, so I visited the Mansfield location instead as it was closer for me. The patient care has been nothing short of amazing. In fact, I cant imagine my life without HerKare. I struggled with hormone deficiency since 2003 until March 2018. The treatment plan provided by HerKare has positively impacted my way of life socially, emotionally, and physically. One of my closest friends now drives from Copperas Cove to the Mansfield location. I have several friends in my age group mid to late 40s & early 50s who would benefit from HerKare. I understand with our nation experiencing COVID, now might not be the time to open a new location, however, your services could positively impact the well-being of so many women. When the time is right, please open more HerKare locations!
Patient since March 2018
Good Nutrition A Healthy Weight And Exercise All Factor Into Heart Health For Midlife Women Depression May Also Raise Risk Of Heart Disease
This article has been archived. We will no longer be updating it. For our most up-to-date information, please visit our heart health information here.
All women need to be aware of the things we can do to stay heart-healthyespecially around menopause, when we lose the protective effects of estrogen.
Estrogen is thought to have a positive effect on the inner layer of the artery wall, helping to maintain flexibility in the blood vessels, so they can remain relaxed and dilated, allowing for blood to flow easily. Additionally, declining estrogen raises harmful low-density lipoprotein cholesterol, while lowering beneficial high-density lipoprotein levels.
Yes, the risk of heart disease goes up for everyone with aging, but for women, it increases markedly after menopause, with heart attack rates increasing about 10 years post-menopause. And because heart disease is the leading killer of women, it’s important to strive for a healthy heart.
Good nutrition filled with fruits, veggies, lean fish and poultry, nuts and whole grains are a step in that direction. So is staying at a healthy weight. Excess weight not only makes it difficult to button your jeans, but it can put a strain on your heart and make controlling your blood pressure a challenge.
Here are some good coping mechanisms to try:
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