Health Changes to Expect Post-Menopause

About Nicole Pajer

Nicole Pajer is a Los Angeles-based freelance published in The New York Times, Woman's Day, AARP, Parade, Wired, Glamour, People and more.

Menopause is a major milestone in a woman’s life that often begins between ages 45 and 55. During this transition, women can experience menopausal symptoms for up to 10 years. But while hot flashes and irregular periods get the most attention, the changes don’t necessarily stop once menopause is over. Post-menopause, which is defined as 12 consecutive months without having a period, can bring on a variety of health shifts that have the potential to impact your overall health.

Here are 6 post-menopausal health changes to be aware of and tips on how to manage them.

1. Bone density loss

After menopause, your body produces significantly less estrogen. In fact, it’s estimated that women can lose 25% of their bone density or more following menopause. This works out to a rate of 1% to 2% per year. As estrogen is associated with bone strength, this can put you at greater risk of developing osteoporosis and bone fractures.

Bone density scans can help you to get an idea of where you stand in terms of bone health. If caught in earlier stages, there are medical and lifestyle interventions that can help. Things you can do to protect your bone health on your own include regular exercise, eating a healthy diet, cutting back on alcohol, quitting smoking and making sure you are eating calcium and vitamin D fortified foods.

2. Higher risk of cardiovascular disease

The hormone estrogen also plays a protective role in heart health, helping to reduce your risks of heart disease, strokes and heart attacks. After menopause, when these levels drop, your risk of heart disease begins to climb.

To help ward off heart disease, prioritize a healthy diet, get regular exercise, maintain a healthy weight and avoid smoking. And make sure to see your doctor and keep up with regular physicals to keep tabs on your heart health.

3. Vaginal dryness

Another side effect of less estrogen in your body is changes to the vaginal tissue. Lack of estrogen can cause this area to become thinner and drier. This can make intercourse more uncomfortable than it used to be. You can purchase over-the-counter vaginal moisturizers or lubricants. Talk to your doctor who can also prescribe some hormone-based creams that may be effective.

4. Urinary tract infections and bladder issues

Declining estrogen can cause thinning of the urinary tract lining, which can make it more vulnerable to bacteria. This can also lead to increased risks of urinary tract infections and bladder issues, such as a more frequent need for urination. Your doctor can prescribe some treatments and medications that can help you to combat these symptoms. Let them know if you are experiencing discomfort or a change in bladder habits.

5. Weight gain

It’s not uncommon for postmenopausal women to notice an increase in abdominal fat, even if their dietary and fitness habits haven’t changed. This is because hormonal shifts can cause the body to store more fat and less effectively store calories. This can include a gain in visceral fat (fat stored around organs). Some studies show this can increase your visceral fat from being 5% to 8% of your total fat premenopausal to 15% to 20% of your total fat postmenopausal.

This visceral fat increase can put you at increased risk of heart disease, insulin resistance, type 2 diabetes and metabolic syndrome. You can mitigate these risks by striving for 150 minutes of moderate aerobic activity per week (think brisk walking) or 75 weekly minutes of vigorous aerobic exercise (like jogging). Strength training, a healthy diet, reducing alcohol and cutting back on sugar can also help.

6. Mental health changes

Hormone changes during menopause can lead to postmenopausal mental health challenges. You may notice that you feel sad, depressed, less confident, anxious, irritable or have a harder time concentrating. Postmenopausal, women can also experience difficulties sleeping, which can make some of these symptoms even worse.

To help combat some of these symptoms, work some calming practices into your routine, such as yoga or meditation. If things get too hard to manage on your own, seek out the help of a therapist. And talk to your doctor who may be able to help with symptoms like brain fog through hormone replacement therapy or other medications.

Menopause effects everyone differently, and some may experience changes beyond the six listed above. Talk to your doctor about any additional changes you experience to see how they might be able to help.

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