Everything you need to know about post-menopause according to a gynaecologist

A gynaecologist breaks down the key facts about post-menopause including common symptoms, early signs, and how to manage them. (Image: Canva)

Post-Menopause is a stage in a woman’s life following 12 consecutive months without menstruation. This phase typically starts in the late 40s or early 50s and lasts the rest of a woman’s life. The body creates much less estrogen and progesterone in this phase, so overall these two hormones affect many systems — from bones to the cardiovascular system.

Even after they’ve completely stopped, women may still be feeling symptoms – either new ones, or the old ones. Knowing about these changes early can prevent complications and contribute to overall good health and confidence.

Common early signs and symptoms

The early symptoms of post-menopause can differ, although many women experience hot flashes, night sweats and vaginal dryness. Among other complaints, some women also experience mood swings, fatigue and a lower sex drive. Additional symptoms can include weight gain, thinning hair, dry skin and frequent urination.

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Bone density, too, begins to decline as a result of declining estrogen levels, thus increasing the chance of osteoporosis. Cognitive impairments such as forgetfulness or minor anxiety are not unusual, either. Detecting these initial signs makes it possible for women to obtain early advice and implement lifestyle modifications.

“Post-menopause is one of the most important periods and it demands medical attention as well as lifestyle changes,” says  Dr Rashi Narang, Senior Obstetrics and Gynaecologist, NIRS Hospital. Menopausal symptoms will happen to all women, but how they manage these changes after menopause is mainly determined by their health habits.

“Women often don’t realize the significance of bone health and cardiovascular care during this time,” Dr Singh added. Regular bone density, cholesterol and thyroid tests are important because hormonal changes can affect these systems silently.

Prevention and healthy lifestyle changes

Menopause is a fact of life, but there are many ways to mitigate its effects long-term. A well-balanced diet high in calcium, vitamin D and protein also promotes strong bones and muscles. Add green leafy vegetables, dairy, lean proteins and whole grains to regulate your metabolism.

A regular moderate exercise routine — anything from walking to swimming to yoga — helps boost circulation, minimizes stress and keeps weight in check. Avoiding caffeine and alcohol and processed foods may also help minimize hot flashes and mood swings.

It’s just as important to keep mental and emotional health at the top of your list. Mindful meditation and a good night’s sleep can help reduce irritability and anxiety. Women can also seek out support groups or talk to counsellors about their experiences and get some reassurance.

Coping and long-term care

Menopause is not an illness, but the natural hand of time. Hormone replacement therapy (such as estrogen) can be prescribed by a doctor for those with serious symptoms; however, use is only under medical care. Routine gynecologic checkups, breast cancer screening tests (mammograms), and bone mineral density testing are necessary for long-term health management.

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In fact, post-menopause can be a time of renaissance and self-care. With the right understanding, proactive health care and specialist support, women can continue to lead bright, active lives

for many years — approaching this new chapter with confidence and assuredness.

FAQs about post-menopause:

1. What is post-menopause?

Post-menopause is the stage in a woman’s life that begins after 12 consecutive months without menstruation, typically starting in the late 40s or early 50s.

2. What are common symptoms of post-menopause?

Common symptoms include hot flashes, night sweats, vaginal dryness, mood swings, fatigue, lower sex drive, weight gain, thinning hair, dry skin, and frequent urination.

3. How can I manage post-menopause symptoms?

Managing symptoms involves maintaining a balanced diet rich in calcium, vitamin D, and protein; regular exercise; avoiding caffeine, alcohol, and processed foods; prioritising mental and emotional health; and seeking medical advice for severe symptoms.

4. Is hormone replacement therapy safe for post-menopause symptoms?

Hormone replacement therapy can be prescribed for severe symptoms, but it should only be used under medical supervision.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.