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Post Menopause

Postmenopausal women face new health challenges as estrogen levels continue to decline, and some women still experience mild menopause symptoms. This is a critical time to nourish your body with specialized support and care for your bones, heart, and mental and physical wellbeing.

The risk of osteoporosis and heart disease

Estrogen has a protective effect over your heart and bones. As it continues to decline, women are at an increased risk of osteoporosis, a disease affecting the density and quality of your bones, and heart disease, a group of conditions that affect the structure and functions of your heart.

Maintain your health after menopause

Exercise

Regular exercise is essential to maintain a healthy weight, boost your endorphins, and protect your heart and bones after menopause. Women who are not physically active are more likely to develop heart disease, obesity, high blood pressure, diabetes, chronic back pain, weak muscles, depression, and osteoporosis.

Keep your heart healthy, with aerobic activities like speed walking, swimming, biking, and dancing and protect your bones by incorporating weight-bearing exercises. Always check with your healthcare professional before starting a new exercise program.

Calcium

In addition to weight-bearing exercise, calcium and vitamin D (required to absorb the calcium) can help you maintain your bone density. Postmenopausal women should aim for 1,200 mg of calcium per day.

Calcium-rich foods include:

  • Poppyseeds, chia seeds, and sesame seeds
  • Sardines and salmon
  • Yogurt and cheese
  • Beans and lentils
  • Almonds
  • Dark leafy greens
  • Fortified foods and drinks
  • Edamame and tofu
  • Figs

Sex

Many women lose interest in sex during or after menopause due to loss of libido and physical discomfort. The loss of estrogen can lead to dryness and vaginal atrophy, which makes sex painful. However, regular sexual activity is essential after menopause because it promotes blood flow to the vagina and also helps maintain the vagina's elasticity, depth, and overall shape.

Here are some tips to make sex more pleasurable after menopause

  • Use a daily personal moisturizer and vaginal lubricants before intercourse
  • Avoid detergents, soaps, oils, or washes that can worsen vaginal dryness
  • Use lukewarm water instead of hot water for cleansing
  • Increase foreplay or activities that promote sexual arousal
  • Engage in fun, physical activities with your partner outside of the bedroom
  • Stay hydrated by drinking lots of water and lowering your caffeine intake
  • Avoid materials that irritate your skin
  • Talk to a therapist about your concerns