What is postmenopause?

Ariel Kaur Maan explains postmenopause, the stage in a woman’s life that follows menopause. Menopause is to be considered to have occurred when menstrual bleeding has ceased for 12 months in a row. Postmenopause is the phase that follows. Menopause usually begins in a woman’s late 40s or early 50s. During the postmenopause phase, the ovaries produce significantly lower levels of oestrogen and progesterone, leading to many physical changes including weight gain.

How do I know if I’m postmenopausal?

Determining if you’re in the postmenopause phase involves recognising the signs and symptoms. The first sign is the absence of periods for a full year. You may see an increase in hot flushes, vaginal dryness, and mood swings. A healthcare professional checks and confirms postmenopause via hormone testing, which can provide clarity and guide further management.

What are the postmenopausal symptoms?

Postmenopause brings a new set of symptoms, which can affect physical as well as emotional wellbeing. Symptoms include:

Postmenopausal bleeding

Some women may experience postmenopausal bleeding. This can be worrying, but it’s not always a sign of something serious. Common causes include vaginal atrophy, polyps, or hormone replacement therapy. It’s important to seek medical advice if this occurs and you experience bleeding after menopause to rule out more serious conditions.

Postmenopausal hot flushes

Hot flushes are a common symptom during the postmenopause phase. Hot flushes are sudden feelings of warmth, sweating and a flushed appearance. They can be triggered by stress, caffeine, alcohol or spicy foods. Management includes lifestyle changes like wearing lightweight clothing, keeping cool, and avoiding known triggers. Some women find it helpful to sleep with a fan on and to keep bedsheets light.

Postmenopausal mood swings

Hormonal fluctuations during the postmenopause phase can trigger mood swings, anxiety and depression. For some women, these emotional changes can be difficult to deal with. Coping tips include regular exercise, mindfulness practices, and maintaining social connections. The aim is to keep cortisol levels as low as possible so as to avoid stress at all costs. 

How to deal with postmenopause

Managing postmenopausal symptoms can be helped by making lifestyle and dietary changes and the use of supplements for full benefit. Here are some top tips to help you through this stage:

Lifestyle changes

Regular physical activity, good sleep, and managing stress with techniques such as yoga, meditation, a bath, a walk in nature, or listening to calming music can significantly reduce the severity of stress and therefore postmenopausal symptoms. Staying active not only helps with weight management but also improves mood and overall health.

Diet

A balanced diet rich in vitamin D and phytoestrogens (found in a wide range of foods, including soya, hops, red clover, nuts, seeds and berries) can support bone health and improve hot flushes. Reducing caffeine and cutting back on alcohol may also help improve symptoms.

Postmenopausal supplements

Supplements play a helpful role in supporting women through postmenopause. Vitamins B6, B12, and D, along with minerals like magnesium, can help improve wellbeing. Herbs also offer benefits and make a great addition to vitamins and minerals.  

Discover our Menopause Hub, it includes resources to help support women through all stages of menopause.

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