Looking Ahead to Menopause

Lay the groundwork now for good health after age 50

There are life’s little transitions, and then there are the whoppers— like the one you’re facing if you’re a woman in her 40s. “Menopause can be as big a transition as puberty,” says family medicine physician Elizabeth Stanton, M.D., of Lehigh Valley Hospital and Health Network. The average woman hits it at 52, but “perimenopause”—the hormonal changes that precede the actual end of menstruation—can begin years earlier.

What can you do now to lay the groundwork for a healthy life postmenopause? Here are strategies from Stanton and her colleagues, gynecologist Alexandria George, D.O., physical therapist Lauren Garges and registered dietitian Judy Holaska.

Know what to expect—Your periods will get shorter and less frequent as they wind down. Beyond that, some women suffer hot flashes, mood swings and sleeplessness while others breeze through menopause. For clues on what to expect, ask Mom. “Mothers and daughters tend to have similar symptoms,” George says. After menopause, you’ll be at higher risk for heart disease, osteoporosis and vaginal dryness because of lower estrogen levels. You’ll have a slower metabolism and more tendency toward the “apple” shape (belly weight).

Rev up the exercise—Those extra pounds are easier to lose now than later. Regular cardiovascular exercise—the kind that raises your heart rate—will help you trim down, protect your heart and relieve stress.

But the treadmill isn’t the whole story. “There’s a natural tendency to lose muscle mass as you age,” Garges says, “so strength-training is essential.” Start working with weights to keep yourself strong, prevent osteoporosis and maintain that healthy weight.

Finally, don’t forget pelvic muscle tone. Especially if you’ve given birth, doing daily Kegel exercises (to strengthen pelvic floor muscles) can prevent later problems such as incontinence or pelvic organ prolapse.

Rethink your diet—There’s no way around it, a slower metabolism needs fewer calories. “Get in the habit of controlling calories now,” Holaska says. “Build your diet around fruits and veggies, whole grains, low-fat dairy products and lean meats.” A multivitamin/mineral supplement is probably a good idea, and make sure you’re getting enough boneprotecting calcium and vitamin D. Spread the calcium out over the day, since your body can’t absorb it all at once.

Get those screenings—At this stage in life, it’s important to begin tracking your blood pressure and cholesterol. Get a baseline bone density screening, especially if there’s osteoporosis in your family, and have a mammogram and stool test (for colon cancer) every year. “Ask your doctor about thyroid screening too,” George says. “Thyroid problems are common at menopause.”

Have a good doctor—A primary physician who knows you well is a real asset now. Report unusual bleeding and don’t be shy about asking questions. Speak up if you feel really depressed or anxious. “It’s probably hormone-related, and short-term antidepressant or hormone therapy can help,” George says.

Think positive—A hormonal transition is tough. “But thanks to your life experience, you can weather it better now than in your teens,” Stanton says. In fact, many women feel reborn after menopause as they become freer to travel, study, enjoy grandchildren or pursue other dreams.

Want to Know More about the screenings women need and how much calcium you should be getting? Call 610-402-CARE.

Published from Healthy You Magazine, September-October 2008

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