Menopause marks the end of a woman’s reproductive years, ushering in a new phase of life characterised by hormonal changes and shifts in health needs. While menopause brings about physical and emotional changes, it also presents an opportunity for women to focus on their health and well-being in new ways. In this blog, we’ll explore some top tips for supporting health after menopause, empowering women to thrive during this transformative phase of life.
- Prioritise Bone Health: After menopause, declining oestrogen levels increase the risk of osteoporosis and bone fractures. To support bone health, incorporate calcium-rich foods such as dairy products, leafy greens, tofu, and almonds into your diet. Ensure adequate vitamin D intake through sunlight exposure and supplementation, as vitamin D plays a crucial role in calcium absorption. Engage in weight-bearing exercises and strength training to maintain bone density and reduce the risk of fractures.
- Maintain Hormonal Balance: Hormonal fluctuations during menopause can lead to symptoms like hot flashes, mood swings, and sleep disturbances. Consider hormone replacement therapy (HRT) or alternative therapies like phytoestrogen supplements or herbal remedies to alleviate symptoms and support hormonal balance. Consult with a healthcare professional to determine the best approach for your individual needs and preferences.
- Focus on Heart Health: After menopause, women’s risk of heart disease increases, making heart health a priority. Adopt heart-healthy habits such as eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit intake of saturated and trans fats, sodium, and added sugars. Engage in regular physical activity to support cardiovascular health and maintain a healthy weight. Monitor blood pressure, cholesterol levels, and other cardiovascular risk factors regularly, and seek medical attention if necessary.
- Support Mental Well-being: Menopause can impact mental health, leading to symptoms like anxiety, depression, and mood swings. Practice stress-reduction techniques such as meditation, deep breathing exercises, yoga, or mindfulness to promote relaxation and emotional well-being. Prioritise sleep by establishing a regular sleep schedule and creating a relaxing bedtime routine. Seek social support from friends, family members, or support groups to share experiences, receive encouragement, and stay connected during this transitional phase.
- Embrace a Healthy Lifestyle: After menopause, maintaining a healthy lifestyle becomes even more crucial for overall well-being. Quit smoking if you smoke, as smoking increases the risk of heart disease, cancer, and other health issues. Limit alcohol intake, as excessive alcohol consumption can have detrimental effects on health. Stay physically active by incorporating regular exercise into your routine, such as walking, swimming, cycling, or yoga. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, as recommended by health guidelines.
- Get Regular Health Screenings: After menopause, women should continue to prioritise preventive healthcare and attend regular health screenings. Schedule regular check-ups with your healthcare provider to monitor blood pressure, cholesterol levels, bone density, and other important health indicators. Stay up-to-date with recommended screenings such as mammograms, Pap smears, colonoscopies, and bone density tests to detect any potential health issues early and address them promptly.
Supporting health after menopause requires a holistic approach that addresses physical, emotional, and lifestyle factors. By prioritising bone health, maintaining hormonal balance, focusing on heart health, supporting mental well-being, embracing a healthy lifestyle, and attending regular health screenings, women can navigate this transitional phase with confidence and vitality.
Remember, if you need to, always seek professional guidance as needed to support your health and well-being after menopause.