What is postmenopause?
Postmenopause is the period that occurs 12 months after last menstrual period. This is when estrogen and progesterone levels stabilize at lower levels, bringing new challenges to health and well-being (1). It is a natural phase of a woman’s life cycle that often lasts for decades.
Changes in the body
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Hormonal changes: Estrogen and progesterone remain low, affecting bones, heart, skin, and mood (2).
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Bones: Reduced bone density increases the risk of osteoporosis (3).
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Cardiovascular system: After menopause, the risk of cardiovascular disease increases because estrogen is no longer a protective factor (4).
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Skin: It becomes thinner, less elastic and drier due to reduced synthesis
COLLAGEN and (5). -
Metabolism: Changes in body weight and fat distribution are more common (6).
Common symptoms
Although some symptoms of menopause (hot flashes, night sweats) decrease over time, other challenges may arise in postmenopause (2)(3):
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dry skin and mucous membranes,
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decreased bone density,
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higher risk of cardiovascular disease,
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changes in mood and memory,
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sleep problems.
How to support your body during postmenopause
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Vitamin D and calcium: Key for maintaining bone density and preventing osteoporosis (3).
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Omega-3 fatty acids: They support cardiovascular health and reduce inflammation (4).
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Antioxidants (vitamin C, E, coenzyme Q10): They protect cells from oxidative stress and support skin health (5).
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Phytoestrogens (e.g. from soy): They may help relieve some symptoms associated with low estrogen levels ( 6Trusted Source ).
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Regular exercise: It strengthens bones, muscles, and the heart, and improves mood (7).
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Quality sleep and relaxation: Important for hormonal balance and psychological well-being (8).
Conclusion – a new chapter of vitality
Postmenopause is not the end of womanhood, but rather a new chapter in life, which brings an opportunity to focus on health, vitality, and well-being. With the right support—from nutrition and supplements to exercise and relaxation—this period can become a time of strength, balance, and confidence (1–8).
Literature: (*)
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Source: Postmenopausal hormone therapy: an Endocrine Society scientific statement, (RJ Santen, D. Craig Allred, SP Ardoin, DF Archer, N. Boyd, GD Braunstein, HG Burger, GA Colditz, SR Davis, M. Gambacciani, BA Gower, VW Henderson, WN Jarjour, RH Karas, M. Kleerekoper, RA Lobo, JE Manson, J. Marsden, KA Martin, L. Martin, JV Pinkerton, DR Rubinow, H. Teede, DM Thiboutot, WH Utian). https://pubmed.ncbi.nlm.nih.gov/20566620/
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Source: Pathogenesis of osteoporosis: concepts, conflicts, and prospects, (LG Raisz), https://pubmed.ncbi.nlm.nih.gov/16322775/
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Source: The protective effects of estrogen on the cardiovascular system, (ME Mendelsohn, RHCarp), https://pubmed.ncbi.nlm.nih.gov/10362825/
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Source: Scientific Opinion on the substantiation of health claims related to dietary fiber (ID 744, 745, 746, 748, 749, 753, 803, 810, 855, 1415, 1416, 4308, 4330) pursuant to Article 13(1) of Regulation (EC) No 1924/2006, (EFSA), https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2010.1735
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Source: Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events, (D. Mozaffarian, J.H.Y. Wu), https://pubmed.ncbi.nlm.nih.gov/22051327/
