INTRODUCTION
In this blog post, we’ll explore common postmenopause symptoms age 60, such as weight gain, loss of muscle mass, urinary tract infections, and loss of pelvic floor integrity.
As postmenopausal women transition further beyond their reproductive years, it’s important to understand how the body changes and how best to maintain bone density, manage hormonal changes, and preserve quality of life through lifestyle changes and the best ways to stay strong, fit, and healthy.
UNDERSTANDING POST MENOPAUSE SYMPTOMS AGE 60
Postmenopause refers to the stage of life following the last menstrual period, after which a woman has gone 12 consecutive months without a menstrual cycle. While the average age of menopause is around 51, postmenopausal symptoms can persist well into your 60s and beyond.
Common postmenopausal symptoms include:
- Hot flushes, night sweats, and mood swings
- Vaginal dryness, loss of libido, and urinary tract infections
- Weight gain, muscle loss, and bone demineralisation
- Joint aches and pains
- Sleep disturbances and loss of energy
- Thinning hair, looser skin, and brittle nails
- Postmenopause fatigue and mental health changes
In time, as hormone levels stabilise, symptoms like hot flushes, night sweats, and mood swings gradually become less frequent. However, other health risks, such as bone loss, urinary incontinence, and risk of cardiovascular disease, can increase over time due to lower levels of oestrogen, hormonal changes, and metabolic shifts.
Other hormone changes and their impact
Beyond oestrogen levels, changes in other hormones such as insulin, thyroxine, and cortisol, can impact daily life, leading to high blood pressure, abdominal fat gain, and increased risk of breast cancer.
These changes can also contribute to:
- Primary ovarian insufficiency and premature menopause
- Higher risk factors for autoimmune diseases
- Increased risk of osteoporosis and bone mass loss
- More uncomfortable symptoms related to atrophic vaginitis and vaginal tissue thinning
The good news is that focusing on a balanced diet and regular physical activity can help counteract these effects and improve quality of life.
Prevent postmenopausal weight gain with these effective strategies.
MANAGING POST MENOPAUSAL SYMPTOMS AGE 60
While these post menopausal symptoms age 60 may sound daunting, there are several ways you can naturally manage and prevent them.
#1 Preventing weight gain and maintaining a healthy metabolism
To maintain a healthy weight and avoid excess fat gain, focus on:
- Prioritise protein: A fist or palm sized portion at every meal, especially breakfast. Protein is digested slowly, compared to carbohydrates, leaving you feeling fuller for longer and staving off cravings. Protein provides the all important building blocks for maintaining muscle mass and bone density. Include both animal protein and plant proteins in your diet. Try having both plant and animal protein in one meal and see how it curbs your appetite throughout the day.
- Enjoy healthy fat: Avoid refined palm oil, sunflower oil, vegetable oil and oils used in deep fried, baked and processed foods. Instead enjoy a portion of healthy fat at each meal, such as olives, olive oil, nuts & seeds, avocado and oily fish.
- Eat a rainbow: Aim to eat 30+ different colour plant foods each week. These include all vegetables, low-sugar fruit such as berries, lentils, legumes and beans, herbs and spices. The deeper and more varied the colours, the better because of their anti-inflammatory action. These foods provide energy and nutrients for the thyroid which makes the hormone thyroxine – that keeps the metabolism working optimally. Colourful fruits and vegetables provide plenty of healthy carbohydrates, rather than less nutritious bread, pasta and rice.
- Exercise early: Wake up and exercise first thing. Muscle is a highly metabolic tissue, meaning it burns calories even when it’s at rest. So, building more muscle mass means that more calories are burnt, and less calories are stored. Exercise at the beginning of the day helps mood and motivation. Variety is the key – mix up slow steady cardiovascular exercise with shorter more intense exercise. Stretch to maintain flexibility and practice balance exercises. Aim for three resistance training and weights session each week to prevent bone loss (osteopaenia) and muscle loss (sarcopaenia)
- Stress management: Create a daily habit of mindfulness, or other relaxation to reduce the build up of stress. Stress hormones slow repair processes; upset the balance of gut microorganisms; compromise memory, mood and cognitive function; increase the frequency of hot flushes and disrupts sleep. Try meditation, yoga, or mindfulness as part of your daily routine.
Make resistance training a part of your everyday exercise routine
# 2 Keeping muscle mass and strength
Aim to be active every day. The NHS recommends at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both.
Remember that any activity that strengthens muscles and loads the joints will help improve bone density. When muscle contracts, not only does it stimulate more muscle cells to be made, it also stimulates the bone cells to grow and repair.
- Hand-held weights: Start with light hand weights and gradually increase the weights over time. When you can do 10-12 comfortably, then increase the weight a little. Focusing on all major muscle groups, such as biceps curls, tricep extensions, overhead press, lateral raises, squats, backward lunges. Do the movements slowly and controlled, to build greater strength – it’s called “time under tension”.
- Resistance bands: Are an effective way to build strength. Here are some examples of resistance band exercises.
- Body weight exercises: Build strength too. Exercises like plank, wall sit, downward dog. Download my free guide “From Floppy to Firm”.
- General exercise – cycling, brisk walking, swimming, dance, gardening and cleaning are all valuable forms of exercises.
- Seek professional help: Consider working with a certified personal trainer or rehabilitation professional (physiotherapist, osteopath or personal trainer) who can create a customised workout plan and provide guidance on form and technique, especially if you have pre-existing pain.
If you have menopause related joint pains, you may like to read my blog on “Menopause joint pain – 8 management strategies”, and what you can do to help yourself.
I have also created a 4-week functional medicine based programme, specifically to address menopause aches and pains. Just click on the picture below to find out more.
#3 Maintain good genito-urinary health
As oestrogen levels drop, vaginal tissue becomes thinner, leading to atrophic vaginitis and vaginal dryness.
The urethra also becomes dry and can become irritated, which may increase the risk of infection and pain during sexual intercourse. Some women may need to urinate more often and may experience leakage, also known as urinary incontinence.
The muscles of the pelvic floor naturally weaken, increasing the risk of vaginal prolapse. About one-third of post menopausal women age 60 will experience some degree of prolapse during their lifetime.
How to prevent Urinary Tract Infections
You can help prevent UTIs by doing the following:
- Hydration: Drink 1.5-2 litres of water a day.
- Take showers instead of baths.
- Aviod irritants: Skip sprays, powders, and douches.
- Always wipe front to back after a bowel movement
- Cranberry supplements or unsweetened cranberry juice may help to reduce UTI risk.
- Support your vaginal microbiome with specialist probiotics
- Use vaginal moisturisers and lubricants to alleviate dryness and discomfort during intercourse.
- Eat fermented foods regularly and avoid sugary foods
Look after your pelvic floor to maintain good genito-urinary health
How to improve pelvic floor strength and prevent prolapse
1. Kegel Exercises: Regularly perform pelvic floor exercises (Kegels) to strengthen the muscles supporting your pelvic organs.
2. Proper Lifting Technique: Lift heavy objects using your legs, not your back, and avoid straining during bowel movements.
3. Maintain a Healthy Weight: Maintain a healthy body weight to reduce excess pressure on the pelvic floor.
4. Stay Hydrated: Drink enough water to prevent constipation, which can strain the pelvic floor. 1-2 litres each day.
5. Avoid Chronic Coughing: Manage conditions like chronic coughing to reduce strain on the pelvic area.
6. Regular Exercise: Engage in regular physical activity to maintain overall health and support muscle tone.
7. Posture Awareness: Pay attention to your posture and avoid prolonged periods of sitting or standing in one position.
8. Pelvic Floor Education: Learn about pelvic floor health and consult a healthcare professional for guidance on prevention and treatment if needed.
Try these Pelvic floor exercises.
Hormone Replacement Therapy (HRT): Is It Right for You?
Many postmenopausal women consider hormone replacement therapy (HRT) or menopausal hormone therapy to relieve hot flashes, night sweats, and mood swings.
HRT can help:
- Reduce vasomotor symptoms like hot flushes
- Prevent bone loss and lower the risk of osteoporosis
- Support mental health and reduce mood disorders
- Protect heart health
However, it’s important to discuss with a healthcare provider to evaluate risk factors. A blood test can help determine the best treatment plan for your needs.
CONCLUSION
Menopause is a natural phase of life, but it doesn’t have to diminish your quality of life. While it brings about significant changes in the body and mind, these changes do not have to define your life post menopause. With understanding, adopting lifestyle changes, prioritising a healthy diet, engaging in regular physical activity, and seeking support from health professionals, you can thrive in your postmenopausal years.
Remember that every woman’s journey through menopause is unique. Don’t hesitate to seek health services or join a support group if you’re struggling with postmenopausal symptoms. There are numerous resources available to help you navigate this new stage of life with confidence and grace. You deserve to feel strong, healthy, and confident in this next stage of life!