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Staying healthy after menopause

Staying healthy after menopause

The Best Strategies for Staying Healthy After Menopause

The life stages surrounding menopause are associated with various health concerns, primarily related to a decrease in concentrations of sex hormones, including estrogen, progesterone, and testosterone.

Acute symptoms such as hot flashes, night sweats, irritability, brain fog, insomnia, mood swings, etc., are well-known and, above all, very uncomfortable. However, the increased risks of chronic conditions are often overlooked because they are less obvious and more subtle. You can wipe sweat droplets from your forehead, but high blood pressure can go unnoticed.

This article is intended to shed some light on these less obvious but potentially serious consequences of reduced hormone production around menopause.

Here are four health aspects to watch out for during menopause.



1. Supporting Bone Health

The health of your bones is likely the primary long-term health risk during postmenopause. Both osteopenia (characterized by low bone mineral density [BMD] that is not yet severe enough to be classified as osteoporosis) and the early to middle stages of osteoporosis are silent conditions because they show no outward symptoms.

Risk factors for low bone mineral density (BMD):

  • Premature menopause due to a hysterectomy, breast cancer treatment, or other causes
  • An inactive lifestyle
  • Excessive use of alcohol, tobacco, caffeine, sugar, or carbonated drinks
  • Chronic conditions, such as diabetes, malabsorption, celiac disease, or hyperthyroidism
  • Long-term use of certain prescription medications, such as steroids or anticonvulsants
  • A deficiency in certain essential nutrients, including vitamin D and K and the minerals calcium and magnesium
  • Lack of sun exposure due to living at a northern latitude, not getting outside enough, or always having skin covered when outdoors
  • A family history of osteoporosis

Measures to support bone health:

While it is never too early to start 'building bone reserve,' there is no better time than now to begin. Even if you can no longer increase your bone density, you can at least help prevent further loss.

Nutritional Factors.

The most important nutrients for bone health are vitamins D and K and the minerals magnesium and calcium, omega-3 fatty acids and proteins. Support your bone health with these foods:

  • Leafy green vegetables such as kale, bok choy, broccoli, and cabbage are sources of calcium, magnesium, and vitamin K1 (avoid spinach as a calcium source, as it contains high levels of oxalates that bind calcium).
  • Dairy products such as milk, cheese, and yogurt are good sources of protein, calcium, vitamin K2, and vitamin D.
  • Fatty fish, particularly wild-caught salmon, is a good source of vitamin D and omega-3 fatty acids. All types of fish are also a good source of protein.
  • Soy products are a good source of calcium, magnesium, vitamin K2 (fermented soy), and protein.
  • Almonds and sesame seeds/tahini are good sources of calcium and magnesium.
  • Beans and other legumes are good sources of calcium, magnesium, and protein.
  • Avocados are a good source of magnesium.
  • Dark chocolate is high in magnesium.

Healthy Food

For extra certainty, you may consider taking supplements with bone-supporting nutrients.

Exercise

It is well known that a lack of physical activity can contribute to bone loss as well as loss of muscle mass. This is clearly illustrated by bone loss in bedridden or wheelchair-bound individuals. Weight-bearing exercises, essential for better bone health, are exercises that place mechanical stress on your bones, which in turn increases bone density. These include exercises such as walking, jogging, dancing, training on an elliptical, hiking in nature, ball sports, climbing stairs, tai chi, etc.

Additionally, strength exercises build muscle mass. Because muscles are connected to bones, they exert pressure on the bone when they contract, which also increases bone density. Furthermore, muscle strength helps prevent falls and resulting fractures. Exercises in this category include weightlifting, fitness machines, resistance bands, and exercises like squats.



2. Supporting Cardiovascular and Metabolic Health

Another reality of menopause is an increased risk of various cardiovascular and metabolic issues.

For example, estrogen plays a role in fat metabolism in the liver. When estrogen levels drop, blood lipids, including total cholesterol, LDL cholesterol, and triglycerides, can rise. And unfortunately, HDL levels—the 'good cholesterol'—often decrease. Lowered hormone levels also contribute to weight gain and increased blood pressure.

Nutritional Factors

Many of the same nutritional factors that contribute to healthy bones also support heart and metabolic health. The common thread is a focus on vegetables/fiber, fish, olive oil, and legumes—all part of the Mediterranean diet.

Exercise

It will come as no surprise that physical activity is essential for good cardiovascular health—it improves circulation, aids in weight loss, promotes sleep, reduces stress, and builds muscle mass, which lowers blood sugar levels and improves insulin sensitivity.

Sleep

sleep problems are common around menopause and can persist after menopause. Poor sleep is linked to an increased risk of high blood pressure and heart disease. And if sleep apnea is added to the mix, the risk can become even greater.

Tips for good sleep hygiene:

  • Go to bed and wake up at roughly the same time every day.
  • Ensure a cool, dark sleeping environment.
  • Avoid exposure to light from blue screens—TV, smartphone, tablet, etc.—for an hour or two before bedtime.

Stress

Chronic stress can be harmful to your heart. It causes the level of the stress hormone cortisol to remain high, leading to increased blood pressure, blood sugar levels, and heart rate. Try to find ways to manage stress. Walking in nature, breathing exercises, and meditation can be useful tools. Various botanical adaptogens can also help manage the effects of stress.



3. Supporting Brain Health

While not recognized as often as some other chronic consequences of menopause, 'brain fog,' accompanied by forgetfulness and poor concentration, is also common during menopause and can sometimes persist after menopause.

A decrease in estrogen can affect memory and other cognitive functions.

Also, the weight gain that often accompanies menopause can affect your brain. Fat cells amplify inflammation throughout your body, which in turn can affect the brain. The inflammatory chemicals circulating in your body can cross the blood-brain barrier and negatively impact your brain in numerous ways.

Nutrition

Focus on an anti-inflammatory diet. Again, the Mediterranean diet is also good for your brain health. Omega-3 fatty acids from fish oil are essential components of a diet for brain health. They occur in high concentrations in the brain—especially DHA.

Exercise

Exercise is essential for strong bones and a healthy heart, but it is also essential for brain health. In addition to increasing oxygen supply to your brain, exercise also increases a substance called 'brain-derived neurotrophic factor' (BDNF). BDNF is important for our brains because it has been shown to stimulate new nerve cells and strengthen nerve connections in the brain. Furthermore, regular exercise has an anti-inflammatory effect.

Sleep

Sleep is just as important for brain health as it is for cardiovascular health. Poor sleep is linked to poorer memory, slower cognitive processing, and even plaque accumulation in the brain.

  Healthy Sleep

4. Urinary Tract / Sexual Health

Menopause is also characterized by urogenital changes. During menopause, levels of beneficial Lactobacillus strains decrease, paralleling the falling estrogen levels in this stage of a woman's life. This can lead to genitourinary syndrome of menopause, characterized by thinning and drying of the vaginal wall, vulvovaginal pain, and an increased risk of urinary tract infections.

In addition to structural changes in the genital and urinary tracts, peri- and postmenopausal women sometimes experience a marked decline in sexual satisfaction. For women who experience this as a problem, supplements have been developed that can contribute to sexual desire.

Post-Menopause Health Plan

  • Consider an anti-inflammatory Mediterranean diet, with extra attention to bone-supporting foods and omega-3 fatty acids.
  • Exercise regularly—both weight-bearing exercises and strength training. Work toward 30 minutes of weight-bearing movement five days a week and strength training twice a week. Don't forget brain training either: reading a book, learning a new skill, playing word games—these help your brain stay healthy.
  • Stress reduction—apply techniques such as meditation, mindfulness, or yoga—whatever works for you.
  • Sleep—ensure a good night's rest. Work on good sleep hygiene (as described above).

Overview of Nutritional Supplements to Consider:


This blog article is a translation and adaptation of a Take 5 Daily article on Thorne.com

Author Thorne: Kathi Head, ND
NL Editor: Marcella van der Wel

Published on: April 23, 2026