Every woman’s body reacts differently postmenopause. While hot flashes and weight gain are some of the more common things women are concerned with, things like bladder control, insomnia and risk for certain health conditions are also things you may have to manage after menopause. It’s important to be patient with your body and pay close attention to how your body and mind are feeling. Then, talk with an expert about ways to help yourself work through these changes. Here are a few tips to get you started:
Keep your body strong: A nutritious diet and regular exercise can help keep your body weight in a good place, and get your bones and muscles strong. (It’s a good idea to choose foods that strengthen your bones to reduce your risk of osteoporosis.)
Learn about your bone health: It’s important to work with your health care provider to find out if you are at risk for osteoporosis. There may be several steps involved in diagnosing osteoporosis. These include a physical exam and a bone mineral density (BMD) test. A bone mineral density test can measure the amount of bone in different parts of the skeleton to identify if you have osteoporosis or if it is worsening.
Count your kegels: Your pelvic floor muscle is what supports your uterus, bladder, small intestine and rectum. It’s what controls your bathroom breaks. If you’re having a few accidents or your bladder leaks a little when you sneeze, give kegel exercises a try. They strengthen your pelvic floor and help you to take back control of when you go.
Practice healthy habits: Avoid tobacco, eat a nutritious diet, exercise regularly, and take good care of your body and mental health.
Limit stress: You’re at a higher risk for developing heart disease postmenopause and stress only makes that risk higher. Consider things like yoga, meditation, massage therapy, acupuncture — or even a new hobby that helps calm you.