How To Cope Post-Menopause

Even though you might still feel a little low, we hope you’re over the worst of those perimenopausal symptoms – what a nightmare that was! Still, it can be a little hard to see the wood for the trees after the huge drop in hormone levels, so here’s what we think you need to know post-menopause.

What happens to my body post-menopause?

Looking after yourself is key to coping post-menopause. To help your body redress the balance resulting from the drop in those hormone levels, it’s really important to be mindful of your overall health. There can be some long-term health issues associated with post-menopause and while you may not suffer from them, it’s important to be aware of them.

What to look out for:

• Osteoporosis – the decrease in oestrogen can lead to thinning bones more susceptible to breaking.
• Heart disease – fatty deposits of cholesterol in blood vessels increase, which can cause heart attacks and strokes.
• Vaginal dryness and discomfort - sometimes requiring lubricants or oestrogen treatment.

However, both can be alleviated by some simple lifestyle adjustments, such as undertaking regular exercise and maintaining a well-balanced diet. Unfortunately, ‘lifestyle adjustments’ does include limiting alcohol intake and smoking but remember to take it one step at a time… no-one’s expecting you to become a saint overnight!

Should you be concerned about any of the above or experience any discomfort, pain, swelling or bleeding after the menopause, please do make sure you make an appointment to see your doctor straight away.

What to embrace:

Well let's get the first one ticked off the list - no more periods, and that awful unpredictability that comes in the peri-menopause phase when your period is all over the place. But what else could you expect once your periods have ended for good.

• Clearer thinking - forgetfulness and brain fog often lift once you are post-menopause. No more searching the house for your keys or phone!
• Increased energy - the first 2 stages of menopause are undoubtedly tiring, but once your body adjusts to a new lower baseline level of hormones you may start to feel more energised and less fatigued.
• Sleeping well - okay we can't wave a magic wand and say that hot flushes and night sweats will be a thing of the past, but definitely their frequency will start to diminish.
• Self-confidence - that often leaves us in the peri-menopause phase comes back in abundance, with a renewed sense of self, reflecting on all you've achieved and acceptance of how you look and feel.
• Hair & Skin --for many the excessive hair shedding does stop post-menopause, and if you suffered with hormonal spot breakouts or acne, these should start to disappear too.

Post Menopause Treatments

Don’t feel you have to struggle while managing menopause. There is help available and getting the right treatment could transform your menopause experience from miserable into manageable. Here’s some helpful tips to get you through:

• Try improving your bone health with regular exercise; walking, running, cycling or even a Zumba class. Gentle, regular impact on the skeleton can stimulate the bone cells.
• Take a look at your eating habits, are there changes you could make to your lifestyle, is yours a healthy, well-balanced diet?
• If you continue to suffer with menopausal symptoms post-menopause your doctor may offer you a lower dosage of HRT in the form of patches or gel.  Do remember however, that there are often risks associated with HRT as you reach your 60's.
• Consider some non-hormonal treatments that can help alleviate hot flushes, night sweats, low mood, and vaginal dryness in the form of supplements.
• Cognitive Behavioural Therapy (CBT) is something more and more women are trialling to help them cope with negative thoughts and mood changes. In South Africa, CBT is quite a new field so we suggest doing some research and ask your GP for recommendations. You can also find out more www.cognitive-behaviour-therapy.co.za

With all of the above, remember to check with your doctor before trying something new, they may help you balance out the pro’s and con’s or even give you some other recommendations.

Remember you’re unique but not alone. It’s important to talk and not suffer in silence. There are treatments, advice and support groups available to help alleviate the symptoms of menopause and help you cope post-menopause, so don’t be afraid to reach out if you need help.

What is next for me post-menopause?

Don’t underestimate it —menopause can be a profound and multifaceted experience. It’s not just a physical transition but an emotional and psychological one as well. The end of the childbearing years, whether you chose to have children or not can bring up a range of feelings, from relief and freedom to grief and loss. It’s important to recognise and honour these emotions, as they are a valid part of the process.

But it’s important to see it as a time of opportunity and empowerment, the beginning of the next life-stage. After all, no one knows you better than you! Why not take up new interests, be interested and interesting, enlightened and full of purpose. Ready to take on the next challenge. You’ve got this!

If you or someone you know is navigating this transition, and struggling it might be helpful to seek support from friends, family, or professionals who can offer guidance and understanding.