Embracing Menopause: A Beautiful New Beginning, Not the End!

Is Menopause the end of the world or a beautiful new beginning?

Many women experience challenging times after their periods stop, often feeling that it’s the end of an era. While it marks the end of one phase, it’s also the beginning of a new one! The term “menopause” might sound harsh and can be difficult to accept as it signifies the end of reproduction, leading some to feel they’re losing a significant part of their femininity.

Menopause is defined as the point when a woman hasn’t had a menstrual period for 12 consecutive months, often accompanied by symptoms due to hormonal changes, such as hot flashes, mood swings, and weight gain. These are natural bodily changes, much like the transition from childhood to adolescence during the onset of periods, and do not mean that a woman is any less of a woman!

I’ve observed many women facing self-confidence issues and depression in their 50s when they reach menopause, while others find relief and joy, saying “Thank god I will not have to use pads anymore!”. Regardless of how they feel, all these women still have fulfilling lives ahead. It’s essential to understand and respond to our body’s needs to maintain our quality of life during this new phase,  instead of going in grief or surrender to frustrations or even putting oneself in the “grandma” mode.

So let’s understand how we can embrace the changes, overcome the symptoms, and make the most out of this new era!

Nutritional Requirements

As you age, your nutritional needs change. Before menopause, you should have about 1,000 mg of calcium daily. After menopause, you should have up it to 1,200 mg of calcium per day.

Vitamin D is crucial for calcium absorption and bone health, significantly reducing the risk of spinal fractures. However, excessive calcium or vitamin D can lead to kidney stones, constipation, or abdominal pain, particularly if you have kidney issues. So, moderation is key!

Keeping a check on activity levels during Menopause

Weight gain is common after menopause, possibly due to declining estrogen levels. Increasing your activity level can help manage weight. Regular exercise benefits the heart and bones, helps control weight, and can improve mood. Physically inactive women are more susceptible to heart disease, obesity, high blood pressure, diabetes, and osteoporosis. They may also experience chronic back pain, insomnia, poor circulation, weak muscles, and depression.

Aerobic activities like walking, jogging, swimming, biking, and dancing can prevent some of these issues and raise HDL cholesterol levels (the “good” cholesterol). Weight-bearing exercises, such as walking and running, and moderate weight training help increase bone mass. In postmenopausal women, moderate exercise helps preserve bone mass in the spine and prevent fractures. Exercise also boosts mood by releasing endorphins in the brain, and the improved mood can last for several hours. It also helps the body fight stress.

Always consult your healthcare provider before starting an exercise program, especially if you’ve been sedentary. They can recommend the best exercise program for you. By focusing on nutrition and exercise, you can adapt to and thrive in this new phase of life.

Sexual activity post Menopause

Some women may experience a decreased interest in sex during and after menopause. This can be attributed to symptoms such as drier genital tissues and lower estrogen levels. However, there are ways to alleviate these symptoms:

For women still experiencing sporadic periods during perimenopause, it’s important to continue using birth control. Consulting with a healthcare provider can help determine the most suitable form of birth control during this time.  By addressing these symptoms with appropriate treatments and communication, many women can continue to have a fulfilling sex life during and after menopause.

Tips to Maintain Healthy Lifestyle

• Consider Hormone Replacement Therapy (HRT) Carefully:  If you’re thinking about hormone replacement therapy, discuss the risks and benefits with your healthcare provider first.
• Avoid Smoking: Smoking is a major risk factor for heart disease and many other health issues. Quitting smoking can significantly improve your overall health.
• Exercise Regularly: Even moderate exercise, such as walking for half an hour, three times a week, can be highly beneficial. Regular physical activity helps maintain a healthy weight, improves mood, and reduces the risk of chronic diseases.
• Maintain a Healthy Weight: Achieve and maintain a healthy weight through a balanced, low-sugar diet. Focus on eating plenty of fruits, vegetables, lean proteins, and whole grains.
• Control High Blood Pressure: Manage high blood pressure with medication or lifestyle changes. This helps reduce the risk of heart disease and other complications.
• Reduce Stress: Incorporate relaxation methods or regular exercise to manage stress. Techniques such as yoga, meditation, and deep breathing exercises can help reduce stress levels.
• Self-Care and Personal Enrichment: Accept the changes that come with different life stages and find activities that keep you engaged and fulfilled.

Eventually we say, every woman needs to accept the changes and always find a role in life that keeps her vibrant and engaged. Activities such as spa visits, yoga classes, self-care programs, learning new hobbies, and making new friends can help you relax, nourish your soul, and rediscover your capabilities and interests.

Enjoy your life & be happy no matter what because you deserve it!

Authored By Yasmine Deraz for Fujn