Post-Menopause in your 60’s: What this means for you.
In your 60’s, it’s a common misconception that passing through menopause and being in post menopause after passing 60, that you’re home free.
Unfortunately for a lot of women this isn’t the case.
Managing menopause in your 60s involves a combination of lifestyle adjustments, dietary considerations, and, when appropriate, medical interventions. Here are some strategies to help alleviate menopausal symptoms and promote overall well-being:
Regular Exercise:
Engaging in consistent cardiovascular activities can significantly reduce symptoms such as weight gain, mood swings, and sleep disturbances. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise weekly. Incorporating strength training and mobility workouts can further address fatigue and joint pain, while also mitigating post-menopausal issues like bone loss and decreased balance.
Balanced Nutrition:
A diet rich in essential nutrients can help manage menopausal symptoms and reduce the risk of chronic diseases. Focus on:
Protein: Supports muscle maintenance.
Calcium and Vitamin D: Promote bone health.
Omega-3 Fatty Acids: May improve mood.
B Vitamins: Aid in energy production and cognitive function.
Fiber: Supports digestive health.
Phytoestrogens: Plant compounds that may reduce hot flashes.
Hormone Therapy (HT):
Hormone therapy remains the most effective treatment for vasomotor symptoms such as hot flashes. Recent guidelines suggest that HT can be considered for healthy women who are within 10 years of menopause onset or younger than 60 years old. For women aged older than 65 years, the decision to continue or initiate HT should be individualized, taking into account the benefits and risks based on the type, route, and dose prescribed.
Cardiac and Medical Risk Factors to Assess:
Heart Attack & Stroke Risk: Women in this age group may have an increased risk of cardiovascular events when starting HRT. It is crucial to discuss this risk with a doctor and evaluate if the potential benefits outweigh the concerns.
Blood Clots: HRT can elevate the risk of deep vein thrombosis (DVT) and pulmonary embolism. Women with a history of blood clots or a genetic predisposition to clotting disorders should proceed with caution.
Elevated Blood Pressure: Some women may experience an increase in blood pressure with HRT, which can further heighten the risk of heart disease and stroke. Regular blood pressure monitoring is recommended.
Cholesterol Levels: HRT may impact lipid profiles by increasing LDL (“bad”) cholesterol and lowering HDL (“good”) cholesterol, potentially increasing heart disease risk. Routine cholesterol checks are advised.
Diabetes Risk: HRT has been linked to an increased likelihood of developing diabetes or worsening existing insulin resistance. Women with a history of diabetes should undergo careful monitoring.
Personal & Family History: A history of heart disease, stroke, or blood clotting disorders in the individual or their family may elevate HRT-related risks. A detailed discussion with a healthcare provider is essential.
Consult Healthcare Providers
It’s essential to discuss any symptoms and treatment options with a healthcare provider experienced in managing menopause. They can offer personalized advice and monitor any therapies to ensure safety and effectiveness. Schedule an appointment to speak to Dr. Dawson one on one for personalized advice on how to continue to live your very best life at this stage in the game!