What are the Proven Ways to Overcome Postmenopause Symptoms?

There’s one distinct fact about postmenopause that makes it different from other menopause stages: It is not a “stage” but a rest-of-your-life event! So, we got more reasons to aim for a state of balance in our body during postmenopause — physically, emotionally and mentally. Live as healthy as possible! I know, you may have many questions about what to expect after menopause. What are the symptoms of postmenopause? Are they going to stay forever? How do I live every single day with positivity? Well, save those questions for later babe, because we’ll have them covered! For now, let’s have a recap of the first two stages of menopause. Yup, you might not want to relive those days, but hey… Be proud of how you made your way out of them with so much strength and grace! ?

The Earlier Stages of Menopause: An Overview

It’s important to understand the stages of menopause, so you can recognize the symptoms early on and be aware of your transition. Unlike me, you don’t have to look back years later, recount all your discomforts and regret you didn’t know what was happening! Let’s get it on and understand the earlier stages of menopause, their symptoms and the best habits for better postmenopausal management!

1 – Perimenopause

Menopause seems like a far-flung thing when you’re in your early 30s and 40s. We think of our thriving careers, blooming business and growing family! But did you know that perimenopause also starts at this age?

Perimenopause is the first stage of menopause which begins 8 to 10 years before your menstruation ceases. This stage is one of the most difficult stages because your hormones are unpredictable! So, what actually happens to your hormone levels in perimenopause? ?

Although estrogen levels decline in perimenopause, progesterone drops faster than estrogen. These hormonal fluctuations leave our estrogen levels relatively higher than progesterone. Once estrogen “dominates”, it results in a condition called estrogen dominance (ED). With low progesterone levels, your estrogen will “hyperactivate” many body processes, and, in turn, cause many of your symptoms. Here are some of the most common signs that you’re in perimenopause!

• Irregular periods
• Changes in menstrual flow
• Changes in length of the menstrual cycle
• Hot flashes
• Night sweats
• Trouble sleeping
• Vaginal dryness
• Headaches and migraines
• Mood changes

Also, when it comes to managing stress levels, our body is not as good anymore as in our younger years. Many women have tired adrenals — our body’s stress regulator. And what does that mean? Too much stress in our body has a huge impact on all the other symptoms of perimenopause.

Personally, I experienced almost all the symptoms mentioned above. Some women report that they only experienced a few symptoms, while some didn’t get any sign at all. You see, perimenopause may not be the same for all of us. As much I’d love to make a toast for the “lucky” ones, our whole menopause journey doesn’t really lie on pure luck. It all depends on how we take care of ourselves and how prepared we are!

2 – Menopause

If you haven’t had your periods for 12 consecutive months, you have entered the gates of menopause! According to Women’s Health, the average age that a woman reaches this stage is 51.

In this phase, your ovaries can no longer ovulate. As a result, your estrogen and progesterone levels are affected. Why? Because their production also depends on ovulation! So, your body will depend on the scarce amounts of hormones produced by your adrenal glands and fatty tissues.

Also, perimenopause symptoms will still be present in this stage along with other symptoms like:

• Vaginal dryness
• Low sex drive
• Thinning of the hair
• Brain fog
• Weight gain
• Frequent urination or urinary incontinence
• Urinary tract infection

According to Women’s Health Research Institute, certain events other than natural aging can result in earlier menopause onset:

• Hysterectomy (a surgical procedure that involves the removal of the uterus): The onset of menopause becomes earlier for women who had hysterectomy and symptoms appear gradually.
• Oophorectomy (the surgical removal of one both ovaries): For women who had oophorectomy, menopause symptoms appear rapidly or, in some cases, immediately after the surgery.
• Premature Ovarian Failure (POF): This rare condition, also known as “Premature Ovarian Insufficiency” (POI), occurs when the ovaries stop producing eggs regularly before a woman reaches the age of 40. Underactive or inactive ovaries can also be due to genetics, surgery or cancer treatments (like radiation therapy and chemotherapy).

Now that we’re done retrospecting the early stages, let’s keep things going and learn about the symptoms of postmenopause! ?

What are the Symptoms of Postmenopause?

Postmenopause completes all the stages. But as mentioned above, it’s really not a “stage” — postmenopause is for the rest of your life. So, it’s important to make sure you’re healthy, feeling great and filled with positivity!

During postmenopause, most menopause symptoms start to cease. However, it’s still important to take care of your health because several risks may come with the cessation of hormone production. Also, some women might continue to experience menopause symptoms like night sweats, vaginal dryness and loss of lust. I did struggle with these symptoms too!

Many factors can influence the risks and symptoms of postmenopause. All diseases or health issues that come with old age can be triggered by hormonal imbalance, sedentary lifestyle, poor nutrition, high insulin, stress, lack of emotional support and more.

Researchers from the American Heart Association believe that the decline in estrogen after menopause may be a factor in the increasing rate of heart disease among postmenopausal women.

Also, many women (and men) have high blood pressure (HBP) for a long time without even realizing it! Having HBP without doing lifestyle changes that should have normalized blood pressure levels can also increase the risk of cardiovascular diseases. And here’s what bothers me the most…

Dr. Monique Tello of Harvard Medical School said:

“Very often, I encounter women who are far more worried about breast cancer than they are about heart disease. But women have a greater risk of dying from heart disease than from all cancers combined. This is true for women of all races and ethnicities.”

Shocking, right? I mean, LADIES! If we decide to worry over something, let’s make sure it’s worth the stress! ?

Studies also found that there is a direct relationship between bone loss and declining estrogen levels after menopause. So, women who have gone through menopause are more likely to develop osteoporosis. But don’t let this get to you! Further down, we got many preventive measures to talk about!

Moreover, the pelvic muscles may get weaker due to natural aging and vaginal childbirth. The University of Utah Health said that weak pelvic muscles can increase the risk of urinary leakage (incontinence), urinary tract infection and other urogynecology problems in postmenopause.

For our metabolism, reduced estrogen levels may decrease our metabolic rate. As a result, our body might store more fats instead of burning them. But menopause alone isn’t to blame here. Age-related weight gain also happens due to high insulin levels and a decrease in physical activity.

When it comes to our sexual health, low estrogen levels cause our vaginal tissues to become thinner and more easily irritated. This can also increase the possibility of urinary tract infection and vaginal atrophy.

Watch this short video from Dr. Yvonne Bohn, an OB-GYN and best-selling author! She talked about the major sex issues that postmenopausal women encounter. She also shared the simplest yet the best ways to enjoy sex after menopause! ?

Now, it’s time to set our eyes on the best practices to reduce our health risks and help you with better postmenopausal management!! ?

6 Best Habits for Better Postmenopausal Management

#1: Practice intermittent fasting

“To fuel my body with right food choices, in the right amounts, from the right sources.” This is one of my most significant learnings I had along my journey. ?

Being a real foodie by heart and having a culinary degree makes me love the kitchen and dining area! Many of us grew up eating 5 to 6 meals daily and we believed in this idea. Little did we know that our body doesn’t need this much! In fact, “too much” is never healthy.

• I was able to break this habit through intermittent fasting. Here’s why I fell in love with this unique way of eating:
• It relieved my hot flashes and night sweats.
• It reduced my food cravings.
• It improved my sleep quality.
• It tames the stress away!
• It regulates insulin levels.
• It prevents oxidative stress and slows down aging.
• It makes me feel rested and calm from top to toe!
• It also results in autophagy — which is super beneficial for our overall health!
• It boosts metabolism, detoxifies, builds muscles, improves digestion and promotes better nutrient absorption. In short? IT HELPED ME LOSE WEIGHT!

If you’re still a rookie in the world of fasting, I got you! Let me share with you the fasting protocol I follow. Trust me, it will do wonders for your health in a super convenient way! ?

#2: Eat Healthily

Women in postmenopause will benefit from a well-balanced diet. At this age, healthy eating will do wonders for us to manage postmenopause symptoms and prevent health risks!

But what exactly does a “well-balanced diet” look like? ?

Experts from the National Center for Health Research say that a postmenopausal women’s diet must be low in sugar and high in fresh vegetables. They also suggest that your diet should only include moderate amounts of dairy products and meat protein. Personally, dairy is out of my diet since the day I learned that it can actually rob our body of calcium! Gone are the days where milk and dairy are the “standard sources” for calcium. It’s a myth! You can get calcium from healthier sources like plant-based sources, seeds, nuts and more!

Vitamin D is also vital for calcium absorption and bone formation. Sufficient vitamin D levels can greatly cut your risk of spinal fractures.

Moreover, the USDA Dietary Guidelines for Americans suggests that healthy fats are essential in preventing diseases! We are talking about unsaturated fats found in fatty types of fish (salmon, herring, sardines), avocados, seeds, nuts and plant oils like extra virgin olive oil.

Also, calories matter! In order to lose weight, it is important to burn more calories than you consume. And don’t forget that beverages have calories too! Cut out all sugary drinks and limit your alcohol intake — they should be taken in moderation or not taken at all! ?

While intermittent fasting helped me keep a healthy weight, I also discovered the Keto-Green way of eating. Believe it or not, it was unbelievable to witness how it optimized all the benefits I was getting from fasting alone!

What to avoid: Processed foods full of added sugar and salt are detrimental to our health at any time, but especially at this age. Sugar promotes weight gain, while too much salt in your diet can lead to high blood pressure and cardiovascular problems. Season your foods with herbs and use Himalayan or Celtic salt!

#3: Take the Right Amounts of Vitamins and Minerals

Before anything else, let me emphasize this: Food is your number one source of vitamins and minerals. We may need extra support from time to time but remember, pills will never replace real, natural food!

Vitamins and minerals play a significant role in our health. Vitamins and minerals are the “workers behind the scenes”! They keep our organs optimized and make hundreds of body functions possible. Without them, we wouldn’t survive a day! And hey, we need vitamins and minerals even more as we get older to maintain an overall balance in our body.

Moreover, due to the lack of enough enzymes to break down our food, we can’t absorb the vitamins and minerals as effectively as before. This is where supplements grab the spotlight! We are lucky that we can get an extra boost of vitamins and minerals from supplements. To ensure that you’re getting a high-quality product, always read labels when buying supplements!

I personally take B vitamins, magnesium and cod liver oil. Then, I add different superfoods from time to time! I also take maca, ashwagandha, antioxidants and a lot of greens! They all make me feel energized and ensure that my body gets everything it needs. Also, I take vitamin D3+K2 during winter as it improves my mood a lot! ?

#4: Maintain an Active Lifestyle

Even if we are getting older, we still have many years to live and it will be so much fun if we are in good shape! As my sister said: “I thought I was in good shape, but after doing some checkups, adding healthy foods, fasting, taking vitamins and minerals, I now know that I can feel so much better!”

So, what are the best exercises to do in postmenopause? ? Here are the most recommended exercise activities for postmenopausal women:

• High-Intensity Interval Training
• Strength exercise
• Balance exercises like Pilates and yoga

In postmenopausal women, moderate to high-intensity exercises help preserve bone mass in the spine and prevent fractures. Exercise can also keep the body away from stress and improves our mood! That’s because hormones, called “endorphins”, are released in the brain. I do get a “natural high” every time I exercise! The noticeable improvement in my mood lasts for several hours.

And hey… Want to unleash the child in you and do a workout activity that’s purely fun and beneficial? ? Try rebounders! Since my sister was diagnosed with osteopenia, I was compelled to do some preventive measures and bought a rebounder. Oh dear, it is truly super fun to use! After seeing the results, the rebounder indeed helped with my bones, balance, lymph, strength and heart health! Studies support that rebounding has excellent benefits. If you wish to know more, visit my article here to finally convince yourself to get one!

Give yourself a good mix of activities! ?

#5: Keep Hormones Checked and Balanced

Every day, a lot of processes happen inside our body. They even operate beyond our consciousness! We got different body systems doing their respective jobs. We also got various hormones doing their specific functions.

But despite their “divided” roles, one thing blows my mind the most: Everything that makes up our body (especially our neurotransmitters and hormones) works hand in hand. Yup, TOGETHER! ?

Therefore, we can´t blame just ONE thing for how we feel in menopause; and we can´t fix ONE symptom to find relief.

Generally speaking, hormonal imbalance means we lack the hormones that keep our body in alignment. These “little workers” don’t get paid, yet they continue to do their jobs every second! The least we can do is to vitalize them.

I know… It’s easier said than done. But to save you some time (and worries), there are actually a lot of ways to keep your hormones balanced! ?

• Natural Ways
• Menopause Tests
• Menopause Hormone Therapy
• Gene-Check

Moreover, beware of xenoestrogens. Xenoestrogens can negatively affect our balance by blocking the ovaries and adrenal glands that produce sex hormones. These “fake estrogens” also bind with your receptors and may overstimulate organs, which can aggravate your symptoms. You can avoid xenoestrogens and GMOs by checking products for their contents! Again, always read the label before buying. ?

#6: Most importantly… Seize every single day and fill it with positivity!

At this age, we’ve certainly been through a lot of midlife challenges and experiences. But what matters most is… you’ve reached this far, my friend! And this time, you deserve all the peace, love and gentleness in the world — things that should start within you.

To start, re-evaluate your life and listen to your body more. Be true to yourself — it’s the most guaranteed way to find your inner peace. Stay positive!

Travel.

Spark new conversations.

Breathe.

Spend more time with your family.

Stay grounded.

Find contentment in simple things.

Do an old-time hobby again.

Meditate.

Get intimate with your partner.

Have a “self-care night”.

Redecorate your room.

Commend yourself in front of the mirror.

Dance with nature.

Sprinkle some rose petals in the bathtub.

Sing at the top of your lungs.

IF IT’S SOMETHING THAT GIVES YOU THE FIRE TO LIVE LIFE VIBRANTLY, DO IT MORE OFTEN. ?

Takeaway

I will never get tired of preaching about the importance of a healthy diet and staying active for postmenopausal management! Also, fill your mind with happy thoughts and take time to recover from your daily hustle — these are also very important!

All these things make a big difference, I tell you! You will start feeling lighter and you might even have an aha moment saying: “Wow. So, this is what a healthy soul feels like!”

At the end of the day, you get to choose which track suits you best and makes your journey easier! Remember, some symptoms of postmenopause may go on and off… But a positivity-filled life goes on forever. ?

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References:

my.clevelandclinic.org/health/diseases/15224-menopause-perimenopause-and-postmenopause
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