The effects of menopause: which health issues should be paid special attention to?

The menopause is a natural phase of life that comes with numerous hormonal changes. These changes significantly impact not only the functioning of the female body but also the health risks associated with it. The disruption of hormonal balance increases the risk of developing various diseases, and existing conditions may worsen. A healthy lifestyle, conscious nutrition, and regular exercise play a key role in maintaining health after menopause.

The transformation of the female body during menopause is particularly sensitive, so it is important to pay attention to the signals from our body. Understanding these changes can help us make informed decisions regarding our health. Below, we detail the diseases that are particularly worth monitoring after menopause and the steps we can take for prevention.

Cardiovascular Diseases

After menopause, the risk of cardiovascular diseases increases due to hormonal changes. The decline in estrogen levels directly affects heart health, as estrogen has a protective effect on the cardiovascular system. Heart diseases are a leading cause of death among both men and women.

There are several steps we can take to prevent heart diseases. One of the most important is to quit smoking, as smoke has numerous harmful effects on the heart and blood vessels. Regulating blood pressure is also crucial, which can be supported by healthy eating and regular exercise. Consuming low-fat and high-fiber foods helps reduce cholesterol levels, thereby lowering the risk of heart diseases.

Regular physical activity is also essential. Aerobic exercises, such as walking, running, or swimming, have beneficial effects on the cardiovascular system. It is important to incorporate exercise into our daily routine, significantly reducing the risk of cardiovascular diseases.

Osteoporosis

After menopause, bone density begins to decrease, increasing the risk of developing osteoporosis. This disease leads to weakened bones, which raises the risk of fractures. The neck of the femur, the wrist, and the vertebrae are particularly affected, where the frequency of fractures can significantly increase.

Adequate calcium and vitamin D intake is fundamental in preventing osteoporosis. The daily recommended calcium intake is about 1200-1500 mg, while for vitamin D, it is 800 international units. Additionally, regular exercise is essential; weight-bearing exercises, such as walking or jogging, are particularly beneficial as they strengthen the bones.

Alongside healthy eating and proper vitamin intake, it is also important to have regular medical check-ups, as early detection of osteoporosis can significantly improve the quality of life for patients.

Urinary Incontinence

The decrease in estrogen levels during menopause negatively affects the elasticity of the urethra and vagina, which can lead to urinary incontinence. This phenomenon can be particularly distressing, as women may experience involuntary urine loss during coughing, laughing, or physical activity.

To address urinary incontinence, it is important to consult with women’s health professionals. Strengthening the pelvic floor muscles, for example through Kegel exercises, can bring significant improvement. Additionally, proper fluid intake and diet can also contribute to managing the problem.

Urinary incontinence can cause not only physical but also psychological issues, as many women feel embarrassed about the situation. Therefore, it is important for women to feel comfortable discussing this topic and seeking appropriate help, as the problem is manageable, and with the right approach, quality of life can be significantly improved.

Weight Gain

Weight gain is a common phenomenon in the post-menopausal period, which poses a challenge for many women. Due to hormonal changes, the nutrient requirements may decrease, which can mean a daily caloric deficit of 200-400 calories compared to previous needs. Because of these changes, many find that their weight begins to increase.

To avoid weight gain, it is important to consciously pay attention to our nutrition. A balanced diet rich in vegetables, fruits, whole grains, and healthy fats can aid in weight management. Additionally, regular exercise is essential, as an active lifestyle not only helps with weight control but also improves overall well-being.

It is also advisable to vary the forms of exercise to avoid monotony. It is important that physical activity brings joy, as this makes it easier to incorporate into our daily lives. To prevent weight gain, we should pay attention to our body’s signals and consciously shape our lifestyle.