Post menopause is a term to describe the time after someone has gone through menopause. At this stage, you have been without a menstrual period for twelve consecutive months; and ofcourse your reproductive years are behind youand you’re no longer ovulating (releasing eggs). Once you enter post menopause, you’re in this stage for the rest of your life.
Those menopausal symptoms you’ve experienced in the past may become milder or go away completely. However, some people continue to experience menopausal symptoms for up to 10 years or even longer after menopause.
So at what age is one considered postmenopausal? There is no specific age at which you are automatically in post menopause. Once your period has been absent for more than one year, you’re in post menopause regardless of age. Averagely, people go through menopause around 51 years of age.
Symptoms:
Weight changes; hot flashes and night sweats; vaginal dryness and sexual discomfort; depression and Insomnia; changes in sex drive; dry skin and hairloss; urinary incontinence e.t.c.
Though many of the menopausal symptoms become milder, for the unfortunate ones, their symptoms even become so intense that their daily life is hindered. If this describes you, be sure to see your health practitioner as there may be a need to rule out any underlying condition causing these symptoms.
People in post menopause are at an increased risk for several conditions. In we shall be looking at 3 bone busters that plague postmenopausal women:
Osteoporosis (deficiency of calcium and associated minerals): a condition that makes the bones weak and fragile. People lose bone more rapidly after menopause due to decreased levels of estrogen. You may lose up to 25 per cent of your bone density after menopause (approximately 1 per cent to 2 per cent per year). When too much bone is lost, it risk of developing osteoporosis and bone fractures. The bones of the hip, wrist, and spine are most commonly affected.
Osteoarthritis (inflammation): this condition is responsible for joint inflammation and swelling; impaired physical activity; and chronic joint pain in many postmenopausal women. Osteoarthritis is said to be one of the top five most disabling conditions that affects more than one-third of postmenopausal women; commonly affecting hands, feet, spine, hips, and knees. Osteoarthritis joint damage is caused by “wear and tear” over time. Studies have also shown that midlife hormonal changes, particularly estrogen deficiency may increase the risk of the condition.
Osteomalacia (deficiency of vit D3): is softening of the bones. It is an end-stage bonedisease of chronic and severe vitamin D depletion. And it is vitamin D, which helps your body absorb calcium. Your bodyneeds calcium to maintain the strength and hardness of your bones. A lack of the proper amount of calcium in the blood can lead to weak and soft bones. Lowblood calcium can be caused by low vitamin D levels in the blood. Calcium balance studies have shown that calcium absorption declines with menopause.However, not all individuals with vitamin D deficiency develop osteomalacia.
These disorders can be prevented and may be slowed down by changing your diet to predominantly raw plant-based foods and imbibing a moderately active lifestyle, as well the guided use of appropriate organic supplements.
Hormones, vitamins and helpful botanicals necessary for bone health include:
Calcium- crucial to get enough to prevent bone loss which is usually a problem once hormone levels drop after menopause. Eating foods high in calcium like cheese, yogurt, spinach or fortified cereals can help boost calcium intake. Adding a calcium supplement can also help. You may need to get mineral density testing done, to see how much calcium you have in certain parts of your bones.
Vitamin D- this is just as importantas calcium for bone health. Vitamin D supplement helps the body absorb calcium properly. This vitamin is in many foods and also in the sun, so get some sun!(not scorching sun).
Magnesium – is a very important micronutrient in the body. It performs a wide array of biological functions including activating muscles and nerves, as well as creating energy in the body. Excessive amounts of calcium without the of magnesium maylead to heart attack, strokes and sudden death. An ideal ratio of calcium and magnesium is thought to be 1:1.
Anytime you are taking any of the above vitamins: magnesium, calcium, vitamin D3, you need to take all the others into consideration as well, as these nutrients work in synergy.
Phosphorus- plays an important role in keeping you healthy, so it’s an important part of your diet. One of its main tasks is to serve as a building block for healthy bones. That sounds like calcium’s job, right? But calcium needs phosphorus to make your bones strong.Phosphorus also helps your nerves and muscles do their jobs.
Vitamin K2- supplements can effectively slowdown the rate of bone weakening after menopause; increase bone strength, andhave the potential to decrease the number of fractures in women with osteoporosis. Vitamin K2 is found in eggs and dairy foods, particularly in fermented products including cheese and yoghurt (which also provide the benefit of being calcium rich). Before consuming Vitamin K2 supplements, a physician should always be consulted.
Some other helpful botanicals for people in post menopause are – bitter leaf, chickweed, nettle, mistletoe, ginseng, beans, vitex. Eating a diet rich in phytoestrogens (plant-based sources of estrogen) such as whole-grain cereals,flaxs eed, chickpeas and legumes have proven beneficial. Reducing caffeine and alcohol intake has also been shown to help.
Also, undergo physical therapy; exercise regularly (weight-bearing exercises can strengthen your bones and muscles); maintain a healthy weight, avoid repetitive tasks, which can overworkyour joints; avoid lots of salt or sugar and limit your consumption of alcohol.
In conclusion, the practice of regular, periodic medical check-up can be helpful in the prevention and early detection of degenerative disorders.