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You are Type 4: Post Menopause

Your answers to the Menopause Assessment suggests that you are now Post Menopause. It is now a few years since you had your last period. The good news about this phase is that many of the symptoms you experienced during perimenopause may go away. The hot flashes might still be there but the intensity and frequency should have reduced.

 Still, there are some other health concerns to take into account that could be brought on by decreased hormone production in this phase. Some are a normal part of aging.

When am I post menopausal?

Postmenopause is simply the period following menopause. It begins after 12 consecutive months without menstruating, that is, it has been more than a year since your last period.

You’ve now had your final menstrual period (FMP) and your reproductive years are behind you as you no longer ovulate. You remain in postmenopause for the remaining years of your life. On average, women enter this phase around age 51.

In this stage, menopausal symptoms begin to go away or become less intense. It is time to focus on staying healthy. While your body is adjusting to the absence of estrogen, there are long-term repercussions that call for attention.

Pain points of post menopause.

Increased risk of cardiovascular disease: Postmenopause comes with an increased risk of diseases of the heart and blood vessels as estrogen withdrawal has a negative impact on cardiovascular health. This phase is associated with reduced glucose tolerance, elevated blood pressure and abnormal blood lipids. All these contribute to an increased risk of developing a stroke or heart attack.
Osteoporosis (fragile bones) A significant pain point of postmenopause is the declining bone density in the first 4 or 5 years after menopause. Women experience bone loss at the same rate as men until they get to this period. The rate of bone loss normalizes, but up to 20% of bone density can be lost in this phase. This may extend to the joints, causing and may be a complication of aging. This puts postmenopausal women at risk of developing osteoporosis and osteoarthritis.
Urogenital symptoms and sexual dysfunction These are physical symptoms such as recurrent urinary tract infections, urine leakage, vaginal dryness, and painful intercourse that affect postmenopausal women. They are brought on by estrogen insufficiency and may not go away without treatment. Up to 40% of women report having dry vagina while urine incontinence affects up to 25% of women. While more than half of women in this phase are sexually active, it may complicate their relationships unless treated.
Hot flashes Some of the symptoms that arise before menopause continue into postmenopause. It is not unusual for a woman in this phase to get a random hot flash, however it is expected to be at a lower intensity and frequency.
Psychological symptoms: While majority of women have no direct psychological issues directly related to menopause, 20% of postmenopausal women are thought to have depression. Although higher in perimenopause, the risk of depression is present in postmenopause. Women report cognitive difficulties more frequently in postmenopause indicating that it may be more likely related to menopause than ageing. This is supported by clinical trials that showed improvement in cognition with hormone replacement therapy. Compared to men, women are more likely to develop Alzheimer’s disease and dementia at a higher rate.

What we recommend

Healthy diet: Good nutrition is essential for staying healthy in postmenopause. Evidence suggests that a primarily plant based diet which is low in fat and high in fibre is beneficial for your body in this stage of life.
● Mediterranean diets, that are rich in omega-3 fats, proteins, greens and fruits can be really good for your brain health. If you follow a vegan diet, then consider adding supplements that meet your Omega 3, B12 and Protein requirements.
● Calcium, Vitamin K2 and Vitamin D supplement are necessary for bone health. Good sources of calcium are dairy products, while K2 sources are Natto, cheese, beef liver, sauerkraut and chicken. If you do not get enough of these then supplementation might be necessary to protect against bone density loss.
● Adding sources of Probiotics and high fibre diet will do well to your general health and gut. Good sources of probiotics are yogurt, kefir, sauerkraut, tempeh and kombucha. If you do not get enough probiotics in your diet, then consider a good supplement. When choosing a probiotic supplement choose one’s with up to 6 strains and has a good mix of lactobacillus and Bifidobacterium strains.
● Our Smarter Magnesium supplement will help you stay on top of your daily Magnesium needs, an absolutely crucial mineral that supports over 300 bodily functions. Plus it has Folate, Vitamain B6, Vegan D3 and Zinc.
● Our Super Green Energy powder is a mix of 17 organic green veggies, seeds, and fruits and is an easy way to get a huge dose of daily vitamins and lots of plant antioxidants. While our organic fibre and prebiotics superfood powder – Love Thy Gut, is a multiple award winning blend of 9 superfoods that will help you meet your daily fibre needs to keep you regular and keep your gut healthy.
Exercise: The benefit of regular exercise and the right diet to maintain a healthy weight cannot be overemphasized. It lessens the risk of cardiovascular diseases, strengthen your bones and joints thereby protecting against osteoporosis or osteoarthritis. Especially weight bearing exercises are known to help maintain bone density. If you struggle with joint pain this might be indicative of Osteoarthritis and might require you to focus on low impact exercises that helps improve mobility in the area of discomfort. Speak with a physical therapist or your GP for advice.
Regular checkup: This is a period when you should take your appointment with your physician seriously. We encourage perimenopausal women to always do a bone density scan. This helps to detect the rate bone loss and correct it before it gets out of hand.
Using moisturizers and lubricants can relieve painful intercourse due to dryness. There’s also the option of local estrogen therapy where the vulva is directly treated with estrogen. It has shown to effectively relieve the discomfort that comes with vaginal dryness.
● If you struggle with Urinary Tract Infections, then consider our natural D-Mannose and Cranberry Complex, that has a proven ability to protect against recurrent UTI. HERE are some more tips for natural solutions to UTI relief.
● Social support: Don’t take social support for granted, the company of your loved ones will have a positive impact on your physical and mental health.