5 ways to stay healthy before, during and after menopause

Menopause marks the point when you’ve gone 12 months in a row without a menstrual period. During the time leading up to menopause — and after — your body goes through a number of changes. Coupled with the natural aging process, these changes can affect your health.

Thankfully, there are plenty of effective ways to approach women’s health and menopause. Here, we outline how you can stay healthy as you adjust. If you ever have questions, call HCA Florida Healthcare’s Consult-A-Nurse line at (844) 70-NURSE — for 24/7 advice you can trust.

Stages of menopause

There are three stages of menopause that happen over time:

• Perimenopause: The transition to menopause, which usually starts in your 40s and can last several months or years.
• Menopause: A point in time when you no longer have menstrual periods. The average age of menopause is 52.
• Postmenopause: The time after menopause. You stay in this stage for the rest of your life.

Side effects of menopause

Leading up to and after menopause, your ovaries stop making reproductive hormones, such as estrogen and progesterone. These hormonal changes can cause both physical and emotional symptoms.

During perimenopause, you may experience irregular periods, hot flashes, brain fog, difficulty concentrating and mood swings. Other symptoms can include night sweats, trouble sleeping, and vaginal dryness, among others. Many postmenopausal women experience similar symptoms until they ease up over time.

Common health problems after menopause

Low levels of estrogen and progesterone that happen because of menopause can increase your risk for certain health problems. Postmenopausal women are at a higher risk of these health conditions:

• Dry mouth, which increases the risk of cavities
• Heart disease
• Osteoporosis
• Stroke
• Trouble holding urine (urinary incontinence)

You may also gain some weight after menopause, either because of lower estrogen levels, a slower metabolism or reduced activity. Being overweight or obese can contribute to health issues, especially related to heart health.

Menopause health tips

With all the menopausal health changes you go through, it’s important to do what you can to protect your health.

1. Adjust your calorie intake

Healthy eating for menopause is super important. You need the right vitamins and nutrients — just like you did at a younger age. Now though, you probably require fewer calories. Talk to your doctor about how you can adjust your diet based on your specific needs and lifestyle.

2. Consider taking menopause supplements

Ask your doctor if you need to take dietary supplements, or if you’re getting enough nutrition from your diet alone. Common supplements that help postmenopausal women include:

• Calcium
• Vitamin B-6
• Vitamin B-12
• Vitamin D

3. Find menopause exercises that get you moving

The American Heart Association recommends that all people — menopausal or not — get at least 150 minutes of moderate activity each week. Movement that gets your heart rate up is good for your heart and overall health. It also reduces stress.

Try to think of activities that you enjoy, which can make exercise easier. Examples include a speed walking, gardening or doing chores around the house. It’s also helpful for bone and muscle health to include strength-building exercises (like lifting weights) at least two days a week.

4. Quit smoking

You probably know that smoking is bad for your health, so quitting is a great way to improve your health. Smoking can damage your bones, lead to heart disease and increase your risk of lung and other cancers. If you need help quitting, talk to your doctor. HCA Florida offers smoking cessation classes.

5. Avoid STIs by practicing safe sex

While you can’t get pregnant after menopause, you can still get sexually transmitted infections (STIs). In fact, you may be at a higher risk for them. Changes in vaginal dryness and thinness can lead to small tears during sex, which increase your risk for STIs. Make sure you use condoms and get regular testing, especially if you have multiple partners.

Postmenopausal screenings and checkups

Along with healthy lifestyle habits, one of the best ways to stay healthy before, during and after menopause is by scheduling regular checkups. We recommend seeing both a primary care provider and a women’s care specialist.

At routine visits, your provider ensures you receive the necessary screenings to prevent and detect potential issues early. After menopause, women typically undergo regular mammograms and Pap tests, along with blood, urine and other assessments to monitor bone health, diabetes risk and heart health.

When Symptoms Signal Something More

While symptoms like brain fog, mood swings and fatigue are commonly linked to perimenopause, it’s important to consider other possible causes. Certain health conditions, such as early-onset dementia, thyroid disorders and autoimmune diseases, can present similar symptoms. Recognizing the difference between hormonal shifts and underlying medical concerns can lead to earlier diagnosis and appropriate treatment.

Menopause and aging don’t have to disrupt your life. Your healthcare provider can help determine whether your symptoms are related to menopause or something else.

If you’re feeling unsure or overwelmed with questions, calling a nurse is a great first step. Get trusted guidance straight from expert, licensed nurses. Call (844) 70-NURSE anytime — day or night — for answers, advice and peace of mind.