The years following menopause are called postmenopause, wrote Cleveland Clinic. A woman is considered postmenopausal when she hasn’t had a period for an entire year.
As life expectancy increases, many women will spend at least three decades of life in the postmenopause phase, said AZCentral.com.
There are many keys to staying healthy during postmenopause. These include good nutrition and regular physical exercise.
Yale School of Medicine said that women can maintain a healthy weight by eating a low-fat, high-fiber diet rich in fruits, vegetables, and whole grains, and reduce their consumption of saturated fats.
Women after menopause should only consume 1,200 mg of calcium per day, according the American Academy of Orthopaedic Surgeons.
Weight gain, especially around the abdomen, is common in postmenopausal women, reported AZCentral.com. While this may be caused by genetics and hormones, lack of exercise and overeating can be factors.
Following a fitness program can make a big difference in the overall health and well-being of postmenopausal women.
Osteoporosis, heart disease and high blood pressure are more prevalent in postmenopausal women, wrote AZCentral.com. All these conditions may be improved with exercise.
Cardiovascular fitness helps lower blood pressure and prevent heart disease. Weight-bearing exercise, such as walking, running and dancing, is important for preserving or increasing bone mineral density. Yale School of Medicine added that exercise also has a mood-enhancing quality from endorphins which are released in the brain.
EverydayHealth.com said that postmenopausal women need to stay up-to-date on their annual physicals and tests for bone health, thyroid health, blood pressure, blood sugar, cardiovascular health and digestive health. They should also continue getting pelvic exams, Pap smears, and breast exams.
ScienceDaily.com wrote that according to research findings from the Case Western Reserve University School of Dental Medicine and the Cleveland Clinic, postmenopausal women need to pay attention to their teeth as well.
No longer are two annual dental checkups advised. They may need to see the dentist as many as four times a year to control dental plaque by deep periodontal cleanings.
Sexual activity is a part of healthy living for postmenopausal women as well, although it may decrease for some women after menopause. Yale School of Medicine said drier genital tissues and lower estrogen levels may contribute to a decreased interest in sex.
However, estrogen creams and estrogen pills can restore elasticity and secretions in the genital area, and soluble lubricants may also help make sexual intercourse more pleasurable. WomentoWomen.com recommends regular sexual activity as the vagina is a muscle and needs to be exercised.
If postmenopausal women are considering hormone replacement therapy, they should consult a physician to evaluate the risks versus benefits based on their individual medical history, wrote Yale School of Medicine.
Sources:
Bergen, Teresa. "Workout Programs for Post-Menopausal Women | Healthy Living - azcentral.com." Healthy Living - azcentral.com. N.p., n.d. Web. 13 Nov. 2012.
http://healthyliving.azcentral.com/workout-programs-postmenopausal-women-1050.html
Brichford, Connie, and Daniel McNeive, MD. " Menopause Tests - Menopause Center - EverydayHealth.com." Health Information, Resources, Tools & News Online - EverydayHealth.com. N.p., n.d. Web. 10 Nov. 2012.
http://www.everydayhealth.com/menopause/post-menopause-tests.aspx
"Message to postmenopausal women: 'Increase yearly dental checkups,' researcher urges." Science Daily: News & Articles in Science, Health, Environment & Technology. N.p., n.d. Web. 10 Nov. 2012.
http://www.sciencedaily.com/releases/2011/03/110310173210.htm
Mills MD, Dixie. "Post-menopause health checklist." Women to Women — Changing women's health — naturally. N.p., n.d. Web. 10 Nov. 2012.
http://www.womentowomen.com/menopause/postmenopausal-healthtips.aspx
"Postmenopausal Health: Changes, Symptoms, Causes, and More." WebMD - Better information. Better health. N.p., n.d. Web. 10 Nov. 2012.
http://www.webmd.com/menopause/guide/health-after-menopause
"Staying Healthy After Menopause." Yale Medical Group. N.p., n.d. Web. 13 Nov. 2012.
http://www.yalemedicalgroup.org/stw/Page.asp?PageID=STW023193
"What is Menopause?" ClevelandClinic.org. Cleveland Clinic, n.d. Web. 10 Nov. 2012. my.clevelandclinic.org/disorders/Menopause/hic-what-is-postmenopause.aspx
Reviewed November 16, 2012
by Michele Blacksberg RN