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Postmenopause: what can you expect when your periods have stopped?
Reading time: approx. 7 minutes
Published on
Last modified
Medically reviewed by:Haintly Sparing-Juliana
Contents
Whether you have recently transitioned through menopause or have been postmenopausal for a while, you can feel strong, energised, and full of vitality by taking proper care of yourself. Many women find a sense of calm during this unique phase, gain greater clarity about their desires, and feel less influenced by others. Below, you will find everything you need to know about postmenopause and how to nurture your well-being.
What is postmenopause and when does this phase begin?
Postmenopause is a natural stage that starts when you have not experienced a menstrual period for an entire year. Menopause marks the point of your final period; it is only after this year has passed that you can be certain you have entered postmenopause. From that point onwards, you are considered to be in the postmenopausal phase. This stage is a normal part of every woman’s life.
The average age for entering postmenopause is 51, although this varies from person to person. Some women experience it earlier, while others transition later.
What happens to your hormones during postmenopause?
During postmenopause, following your final menstrual period, you are no longer fertile. Your ovaries cease producing oestrogen and progesterone and now only produce testosterone. The high hormone levels of your reproductive years are no longer necessary, as you are no longer able to conceive.
However, this does not mean your body stops producing oestrogen and progesterone entirely. Your adrenal glands (two small glands located above your kidneys) take over much of this function. This is why it is important to care for your adrenal glands during this phase, but more on that later.
So, while your body continues to produce sex hormones, it does so in smaller quantities.
What symptoms, symptoms and physical changes might you experience during postmenopause?
Symptoms, symptoms and physical changes during postmenopause can arise as your body adjusts to lower hormone levels. It is seeking a new equilibrium. The reduced level of oestrogen may cause you to feel different from before. During this stage, the risk of developing osteoporosis and cardiovascular disease may also increase.
Symptoms and symptoms that may still occur during postmenopause:
Burning sensation in the vulva
In addition to the low oestrogen levels, ageing also contributes to the postmenopausal symptoms mentioned above. This can sometimes make it challenging to differentiate between the two. Are the symptoms due to postmenopause, or are they simply part of the natural ageing process?
Over time, hormonal symptoms usually diminish during postmenopause. However, some issues, such as dry mucous membranes (like vaginal dryness or dry eyes), may persist due to consistently low oestrogen levels.
Treatment for postmenopausal symptoms
Are you experiencing vaginal dryness, difficulty sleeping, or other symptoms following menopause? Together with our doctors, we will explore what works best for you: lifestyle adjustments, local treatments, or hormone replacement therapy if necessary.
You’ll receive clear advice tailored to your situation.
Is the low oestrogen level after menopause harmful to your health?
Some believe that you must continue hormone replacement therapy during postmenopause to compensate for low oestrogen levels and avoid related symptoms. However, it is a myth that you need to use hormones for this reason.
Menopause is a natural process that every woman goes through. Yes, progesterone and oestrogen levels are lower than before menopause, but your body also requires less of these hormones as you enter a new stage of life. Your body still produces oestrogen (e.g., in the adrenal glands and from abdominal fat), albeit in smaller amounts. This is sufficient for healthy ageing, provided you take good care of yourself.
How can you look after yourself effectively after menopause?
Consider the changes in your hormones after menopause as a reminder to continue prioritising your self-care. You can significantly reduce age-related risks by making adjustments to your diet and lifestyle.
It’s about adapting to your body’s changes. Healthy eating and regular exercise remain crucial, as do rest and supplementing certain vitamins and minerals. What should you focus on?
Adopt a healthy diet. Eat plenty of fruits and vegetables, and ensure your meals include sufficient proteins, fats, and complex carbohydrates. Avoid sugars and refined carbs, and reduce or eliminate alcohol (a major risk factor for cardiovascular diseases).
Consider supplements to address deficiencies. Calcium and vitamin D are particularly important during postmenopause to prevent osteoporosis. Solgar® Ultimate Bone Support, for example, contains calcium, vitamin D, copper, and zinc, contributing to bone health*.
Prioritise relaxation. Chronic stress affects your hormonal balance. Your adrenal glands produce the stress hormone cortisol, which is functional in the short term. However, prolonged cortisol production can suppress certain bodily functions and hormone production. Take breaks, practise breathing exercises, and set priorities. Ideally, slow down and enjoy the calm of this phase.
Exercise daily and include strength training. Daily physical activity—whether walking, cycling, running, or yoga—keeps your bones healthy and improves overall health. Strength training, in particular, helps strengthen muscles and bones and prevents physical discomfort. The 7-Minute Workout is a great option.
Improve your balance. Activities like yoga and Pilates enhance your balance, reducing the risk of falls (which can lead to fractures).
Monitor your cholesterol and blood pressure. Experts recommend annual checks of your cholesterol levels and blood pressure. These values can change during postmenopause, allowing you to address any issues early.
Schedule other important health screenings. These include mammograms, cervical screening, bowel screenings, and osteoporosis risk assessments with your doctor. Even if you feel healthy, these check-ups are essential for detecting potential problems early.
* Health claims pending approval by the European Commission.
What if I take the pill during menopause?
Many women in the UK take the contraceptive pill during menopause to prevent pregnancy. While this makes sense if you do not wish to conceive, the pill also affects the female body in other ways. For instance, it can suppress menopause symptoms, including changes in your menstrual cycle.
If you’re on the pill, you may not experience menopause symptoms or notice changes in your cycle. In other words, you might not know whether you’ve already gone through menopause. This isn’t inherently good or bad, but it is something to be aware of. Whether you continue taking the pill during menopause depends on your personal situation and needs.
👉 Dr Jael Loefstop explains: What you need to know about taking the contraceptive pill during menopause.
When is hormone replacement therapy advisable in postmenopause
Hormone replacement therapy in postmenopause may sometimes be recommended to start or continue, for instance, if there is a family history of osteoporosis or if you are still experiencing severe menopausal symptoms. The general guideline is that it should be initiated before the age of 60, as beyond this age the risks of hormone replacement therapy outweigh the benefits. Additionally, hormone replacement therapy should not be used for longer than five years, in line with the guidelines of the Dutch College of General Practitioners. Read more about hormone replacement therapy.
