Last Updated on October 3, 2024 by Daniele Lima
How to navigate the changes in the female body at this stage with more understanding
The transition from menopause to postmenopause is a crucial and transformative phase in the lives of many women. This period is characterized by significant physiological and emotional changes that can have a profound impact on health and quality of life. Understanding the differences between menopause vs postmenopause is essential to face the challenges and adapt to this new phase in a healthy way.
Menopause marks the end of the menstrual cycle, but menopause brings with it the need to take a new look at how to take care of your body and mind. This article explores the adjustments needed to help women better understand and feel better about these changes and promote a balanced, healthy lifestyle during and after the transition.
Table of Contents
What is the difference between menopause and other phases
Understanding menopause and postmenopause
Menopause is clinically defined as the definitive cessation of the menstrual cycle, diagnosed after 12 consecutive months without menstruation. This natural process generally occurs between the ages of 45 and 55 and is preceded by perimenopause, a transition period that can last several years. During menopause, estrogen and progesterone levels drop significantly, causing symptoms such as hot flashes, night sweats, mood changes, and sleep disturbances.
Postmenopause begins after menopause and lasts for the rest of your life. During this phase, menopause symptoms may persist or worsen, but new health problems may arise as hormone levels continue to decline. Postmenopausal women are at greater risk of osteoporosis, heart disease, and other diseases related to aging.
Necessary adaptations on menopause perimenopause and postmenopause to ensure health and quality of life
1. Balanced diet
A balanced diet is essential to maintain health in the post-menopause period. Eating foods rich in calcium and vitamin D is essential for bone health, which helps prevent osteoporosis. Foods such as milk, yogurt, cheese, sardines, salmon, and green vegetables are excellent sources of calcium. You can get vitamin D from the sun and foods such as eggs and fatty fish, and, if necessary, from supplements.
It’s also important to eat a diet rich in fruits, vegetables, whole grains, and lean proteins to support cardiovascular health and manage body weight. Reducing your intake of processed foods, refined sugars, and saturated fats can help reduce your risk of chronic diseases.
2. Regular exercise
Regular exercise is very important for postmenopausal health. Exercises such as walking, running, swimming, and cycling strengthen the heart, improve circulation and maintain a healthy weight. Resistance exercises, such as weight lifting and resistance training, are especially important for bone and muscle health because they prevent age-related loss of bone and muscle mass.
Additionally, flexibility and balance exercises, such as yoga and Pilates, can help improve mobility and reduce the risk of falls, a problem that increases with age.
3. Mental health
Hormonal changes during and after menopause can affect mental health, causing symptoms such as anxiety, depression, and mood swings. It is important to recognize these symptoms and seek help if necessary. Treatments such as cognitive behavioral therapy (CBT) can be effective in treating mood and anxiety problems.
Maintaining a social support network, participating in support groups or community activities, and practicing relaxation techniques such as meditation and mindfulness can help improve emotional well-being and reduce stress.
4. Regular health monitoring
After menopause, it’s important to make regular visits to your doctor to check your blood pressure, cholesterol levels, bone density, and other health measures. Regular screenings, such as mammograms and pelvic exams, are still important for early detection of health problems.
A consultation with an endocrinologist or gynecologist can help discuss treatment options for persistent menopausal symptoms, such as hormone replacement therapy (HRT), which may be appropriate for some women.
5. Healthy Lifestyles
Following a healthy lifestyle is essential to maintain quality of life after menopause. Avoiding smoking and excessive alcohol consumption can reduce the risk of many diseases, including cancer, heart disease, and osteoporosis. It is also important to sleep well; Establishing a consistent sleep routine and an environment conducive to rest can help combat insomnia and improve overall health.
6. Alternative and complementary therapies
For some women, alternative and complementary therapies may be helpful in relieving menopausal symptoms and improving the quality of life after menopause. Some options include:
Phytotherapy: Herbs such as yarrow, red clover, and soybeans have been used to alleviate menopausal symptoms such as hot flashes and night sweats. However, it is important to consult a doctor before starting herbal treatment, as there may be interactions with other medications.
Acupuncture: This ancient technique from traditional Chinese medicine can help reduce symptoms such as heat, headaches, and insomnia. Acupuncture works by stimulating certain points in the body to balance energy flow and promote well-being.
Therapeutic massage: Massages can relieve stress, reduce muscle tension, and improve mood, providing natural relief from menopausal symptoms.
7. Education and Awareness
Educating yourself about menopause and postmenopausal changes is important for making informed health decisions. Resources such as books, research articles, workshops, and lectures can provide valuable information about managing symptoms and adopting healthy habits.
Joining support groups or online forums can provide a safe space to share experiences and get advice from other women going through the same phase. Sharing information and supporting each other can be very beneficial for mental well-being.
8. Treatment of persistent symptoms
Some menopause symptoms, such as hot flashes, night sweats, and vaginal dryness, may persist after menopause. Several strategies can be used to alleviate these symptoms:
Appropriate clothing: Light, layered clothing can help regulate body temperature and provide comfort during hot flashes.
Hydration: Staying well hydrated is very important, especially to combat vaginal dryness. Using water-based lubricants can also help.
Environment: Creating a cool, comfortable sleep environment can help minimize night sweats and improve sleep quality. This may include the use of fans, light bedding, and room temperature control.
9. Hormone replacement therapy (HRT)
Hormone replacement therapy may be an option for some women with severe menopause symptoms. Hormone replacement therapy involves administering estrogen and sometimes progesterone to compensate for the drop in hormone levels. While HRT can be effective in reducing symptoms such as hot flashes and night sweats, it also has potential risks, such as an increased risk of breast cancer and heart disease.
It is important to discuss the benefits and risks of HRT with your doctor, taking into account your personal and family health history. The decision to use hormone replacement therapy must be made individually and based on information.
10. Healthy Aging
Postmenopause is an opportunity to focus on healthy, preventative aging. Some practices to promote healthy aging include:
Keep your mind active: Cognitively stimulating activities such as reading, solving puzzles, and learning new skills or hobbies can help keep the mind active and prevent cognitive decline.
Socialization: Maintaining strong, active social connections can improve mental and emotional health. Participating in clubs, interest groups, volunteering or community activities can provide a sense of belonging and purpose.
Preventative care: Adhering to vaccinations, regular health checks, and following your doctor’s advice to prevent chronic diseases are essential for a healthy life after menopause.
Conclusion: There is life during and after menopause
The transition from menopause to postmenopause can be challenging, but with the right adaptations, it is possible to maintain a healthy and fulfilling life. By adopting a holistic approach that includes a balanced diet, regular exercise, mental health care, medical monitoring, complementary therapies, and a healthy lifestyle, women can face this phase with confidence and well-being.
Ongoing education and social support are key to navigating the physical and emotional changes that occur during this transition. With knowledge, preparation, and self-care, it is possible to transform post-menopause into a period of growth, self-discovery, and vitality.
Menopause vs postmenopause – FAQ:
When are you considered postmenopausal?
You are considered postmenopausal when you have not had a period for 12 consecutive months. This is the end of diabetes and the beginning of diabetes, a phase that will last for the rest of your life. After menopause, the body undergoes significant hormonal changes, especially estrogen and progesterone.
These changes can cause a variety of symptoms and increase health risks such as osteoporosis and heart disease. Understanding that this is a progression can help make necessary life changes to maintain health and quality of life at this stage.
How do I know if menopause has ended?
Menopause is defined as not having a menstrual period for 12 months. This indicates post-menopausal changes. Due to increasing hormonal changes, symptoms such as hot flashes and night sweats may occur or worsen after menopause.
To confirm that the pregnancy has ended, track your menstrual cycle and talk to your doctor. Regular health checks can help monitor changes in your body and relieve ongoing symptoms. A healthy diet, regular exercise, and mental health care are crucial to manage this phase and maintain overall health.
Are perimenopause and menopause the same?
Perimenopause and menopause are not the same. Perimenopause is the transitional period leading up to menopause, marked by hormonal fluctuations that can cause irregular menstrual cycles and symptoms like hot flashes, night sweats, and mood swings.
This phase can last several years. Menopause, on the other hand, is defined as the point when a woman has not had a menstrual period for 12 consecutive months, signaling the end of reproductive years. After this, the woman enters postmenopause, where the focus shifts to managing the long-term effects of decreased hormone levels. Understanding these distinctions helps in preparing and adapting to each phase effectively.
