Understanding Post-Menopause and How to Get Help

 Post-menopause occurs after a woman has gone through menopause.  
 

Menopause is literally a moment in time, one  year after a woman’s final period.   
 

After one full year of no longer releasing eggs and having a period, a woman goes through menopause and officially enters post-menopause. 

The average age of menopause in North America is between 51 and 52.

95% of women will have had their final period between 45 and 55.  Early menopause is defined as FMP (final menstrual period) happening before age 45 and late menopause is defined as FMP happening after age 54.  

The most common symptoms associated with post-menopause include:

• Hot flashes (may diminish, go away, or continue on).

• Mood changes.

• Weight gain (particularly around the belly).

• Yeast infections. 

• Urinary incontinence.

• Increased urinary infections.

• Increased urinary frequency.

• Increased urinary urgency. 

• Vaginal dryness.

• Vaginal atrophy. 

• Loss of sexual desire.

• Painful sex.

• Brain fog.

• Joint and muscle aches - especially hip, knee, and shoulder 

• Frozen shoulder.

• Abdominal discomfort.

• Difficulty falling asleep.

• Difficulty staying asleep.

• Loss of skin elasticity. 

The type and amount of symptoms a woman experiences during post-menopause is largely dependent on how balanced her hormones were before post-menopause, how healthy her adrenals are as she enters post-menopause, and how lean or fat her body composition is at this time.
 

There are two stages of post-menopause - early and late.
 

The first 4 years after menopause, also known as early post-menopause, a woman’s hormones may still fluctuate a lot.  
 

5 years after menopause, a woman typically enters late post-menopause, and the hormones estrogen and progesterone will become consistently low.
 

During the reproductive years, and also for most of perimenopause, the ovaries are the main producers of a woman’s sex hormones.  
 

During post-menopause, this shifts to the adrenal glands, as well as to adipose tissue (fat stores). 

If a woman had healthy adrenals with little stress, as well as some fat stores to both hold on to and create new hormones, the transition may not be too difficult.
 

However, if she has been under a lot of stress and is suffering from high cortisol, or perhaps is so burnt out that she is suffering from low cortisol and adrenal fatigue, she may have a more difficult time experiencing symptoms.  Also, women with a leaner body composition with little fat stored on their bodies, may have a harder time transitioning.   
 

Certain life events and health conditions will amplify the symptoms of hormone disruption, making them more intense and likely to last longer.  If three or more of the following statements are true for you, you are much more likely to be experiencing a challenging menopause, and could benefit from professional help and support.   

• Menopause symptoms beginning before age 40. 
• Mother having severe menopausal symptoms.
• Onset of first period before the age of 11.
• Symptoms going on for more than 5 years.
• Currently smoking or previous smoking within the last 5 years.
• Experiencing hormone related health concerns such as infertility, uterine fibroids, endometriosis, or ovarian cysts.
• Having any significant life events such as divorce, death of a loved one, moving, new job, or marriage in the last 5 years.

Despite how well a woman is able to transition to post-menopause in terms of symptoms and comfort, it is important to understand how the reduction in sex hormones during post-menopause can influence a woman’s health in general, and the health risks associated with it.
 

•  Osteoporosis and bone health
•  Cardiovascular and heart health 
•  Cognitive and brain health 
•  Blood Sugar Health
•  Urinary Health 
• Sexual Health
   

Taking hormone therapy during this time can help prevent these health risks as well as diminish or eliminate the unwanted symptoms a woman may experience during this time.  
 

Many women have been scared into believing that hormone therapy is not safe, and that there are too many risks associated with taking them.
 

This could not be farther from the truth.  
 

Not only is it safe, but not taking it creates the risk of future disease due to loss of hormones. 

And the sooner you start after menopause, the greater the preventative benefits.
 

What matters is the type of hormone therapy you choose - synthetic or bio-identical hormones.  
 

Non-bioidentical hormones, often referred to as synthetic hormones, are not recognized by your body in the same way as bioidentical hormones. They do not have the same molecular structure as the hormones in your body, while bio-identical hormones do. Because of this, non-bio-identical (synthetic) hormones tend to have more side effects and increased risk, than bioidentical hormones.  
 

There are two types of bio-identical hormones - those that are standardized and produced by pharmaceutical companies, and those that are compounded by compounding pharmacies. Many women thrive on bio-identical hormones sold at a regular pharmacy, while some prefer the unique prescription strengths and ingredients that compounded hormones can provide.  There is some controversy around compounded hormones because they are not FDA regulated. I personally prefer them, because of sensitivities I have. The choice is yours.
 

During post-menopause, implementing a healthy diet and movement plan that supports these hormone changes is also important. Doing so can reduce the health risks associated with post-menopause.
 

Increasing protein can help maintain muscles.  Reducing inflammatory foods such a seed oils, dairy, gluten, and sugar, eating whole foods versus processed food, and increasing vegetable and fruit intake can increase your hormone production and decrease health risks during this time.
 

To reduce the risk of cardiovascular disease and osteoporosis, increasing movement in the form of light cardio exercise and resistance training becomes essential.
 

Most chronic diseases today are due to underlying inflammation, which for the most part, can be reduced dramatically with certain lifestyle choices.  Diet, exercise, and sleep can make a huge difference in the trajectory of your health story.

Want to begin to feel like yourself again? Book a FREE Discovery Coaching Session today to get started. 

When you complete the Menopause Type Quiz, you can begin to put all the pieces together and see what other hormone systems are contributing to your symptoms. 

You deserve more than symptom management—you deserve a personalized plan that addresses the root causes and helps you thrive in this new chapter. Take the quiz, book your session, and let’s create a strategy that works for your body.