Post Menopause Health

Although much focus is given to unpleasant menopausal conditions such as hot flashes and night sweats, you must also prepare for a healthy postmenopausal life. After menopause, a woman undergoes many hormonal changes such as a drop in estrogen levels. As a result, postmenopausal women are at a higher risk for heart disease, osteoporosis and other medical conditions. To manage your postmenopausal health effectively, pay close attention to what you eat, your vitamin supplements and your level of exercise.

Definition

• Menopause is defined as the end of a woman's childbearing years. After menopause, you will no longer have your period and will not remain fertile. For some women, menopause is seen as the first sign of "getting old." Although menopause is certainly a major change and carries with it many emotional and physiological side effects, menopause does not mark the dawn of senior citizenry unless you succumb to menopausal changes. However, you will have to watch your health more closely than before and remain physically active because you are at higher risk for certain illnesses once you go through menopause.

Heart Disease

• Estrogen provides a certain level of protection against heart disease. Thus, after your estrogen production decreases, your odds of heart disease, heart attacks and stroke increase. According to the Mayo Clinic, heart disease is the leading cause of death among women, especially among postmenopausal women. To lower your risk of heart disease, exercise for 30 minutes a day at least four or five times a week. Lower the saturated fat content in your diet and try to eliminate trans fats. Opt for heart healthy oils such as olive oil and foods high in antioxidants such as blueberries, pomegranates and nuts.

Osteoporosis

• While osteoporosis may strike at any age, your bones will lose their density faster after menopause. The American Osteopathic Association suggests that exercise will keep your bones healthy. Strength training in particular will aid your bones. In addition, eat plenty of vitamin D and calcium. If you cannot get enough vitamin D and/or calcium from natural sources, consider a supplement. Aim for 1,200 to 1,500 mg of calcium a day and 800 international units of vitamin D. Fish oil and sunlight are both good sources of vitamin D. Remember to wear sunscreen to prevent skin cancer.

Other Physical Health Complications

• The end of the menstrual cycle also will lead to a decrease in vaginal elasticity. For some women, this gives rise to urinary incontinence. Post menopausal women also go through major metabolic changes. As the metabolism slows down, calories will lead to body fat faster. Look for low calorie food options and increase your daily physical activity to maintain a caloric equilibrium similar to what you had before menopause.

Emotional Changes

• One of the most difficult aspects of menopause is the emotional impact that comes from a post-fertile life. While the lack of a monthly period will come as a relief to many, your identity as a woman may go through some changes. The hormonal changes of menopause tend to exacerbate any emotional disturbances. Rather than settle into your final years, look at menopause as a chance to start anew. The more you view menopause as an ending, the more likely you are to make that a self-fulfilling prophecy. Instead, travel, learn new skills or learn to play an instrument. An active life will not just benefit your mind, but also will keep your body healthy as you enter the next phase.