How To Stay Healthy After Menopause


Post-menopause is the time in the life of a woman after menopause. In this stage of life, menopausal symptoms like hot flashes become mild or go away. Women in post-menopause are at a high risk of osteoporosis, heart disease, and other health issues. As per the experts in our free womens clinic, healthy lifestyle changes, health supplements and proper medication can help cut down the risk of these health conditions. 

Ensure Proper Nutrition Post Menopause 

With age, our nutritional needs change. Medical practitioners say that before menopause a healthy woman will need 1,000 milligrams of calcium per day. However, after menopause, a woman will need about 1200 milligrams of calcium daily. Apart from calcium, vitamin D is also necessary for the body, as it is required for the proper absorption of calcium and to ensure the formation of bone cells. In addition, proper intake of vitamin D can reduce the risk of spinal fractures. But both vitamin D and calcium should be consumed in proper doses, as too much of these can lead to kidney stones, abdominal pain, constipation, etc. This is especially true if you are suffering from kidney problems. 

Ensure Proper Exercise After Menopause 

It is normal for women to gain weight after menopause and this might be caused due to the decline in estrogen levels. Therefore, you need to increase your activity level after menopause to avoid weight gain. Exercising regularly can benefit bone and heart health, help control body weight, and improve your general wellness. Medical professionals in free womens health clinics state that research suggests that women who are not physically active are at an increased risk of elevated blood pressure, osteoporosis, heart problems, and diabetes. In addition, women who lead a sedentary lifestyle can suffer from chronic back pain, poor blood circulation, lack of proper sleep, and depression. 

Aerobic activities like jogging, biking, walking, and dancing can help prevent many of the health problems related to aging and a sedentary lifestyle. In addition, it can help increase the levels of LDL cholesterol which is good cholesterol. It is also beneficial to perform weight-bearing exercises like running, and moderate weight training can help improve bone mass. In postmenopausal women, moderate exercise can help ensure bone mass in the spine and avoid fractures. 

Regular exercise can also help improve mood. This is because hormones called endorphins are released in the brain after an exercise session. This hormone can improve mood and the improved mood will last for many hours. In addition, it can help your body fight stress. Therefore, ensure proper exercise after menopause to lead a healthy and rewarding life.

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    About the Author

    Dr. Ghassan M. Al-Jazayrly, MD

    A graduate of University of Aleppo Faculty of Medicine, Dr. Al-Jazayrly or, as he is colloquially known: Dr. AJ, is an oncologist and hematologist of a Complete Care Community Health Center (CCCHC) with more than 36 years of experience. In recent years, he’s been involved with a non profit organization known as Every Woman Counts (EWC) which provides free breast and cervical cancer screening and diagnostic services to California’s underserved populations in order to eliminate health disparities for low-income individuals.

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