Common Health Issues in Postmenopausal Women and How to Deal With Them : With old age come unavoidable hormonal changes, for instance, menopause in women. Menopause marks the end of a woman’s menstrual cycle and usually occurs between 45 and 55. It is caused by the natural decline in the production of the hormone estrogen by the ovaries.
The estrogen produced during a woman’s reproductive years is responsible for much more than just reproductive health and cycle. Not only does it promote heart health and reduce the risk of cardiovascular diseases, but it also improves blood flow all over the body, prevents cognitive decline, improves muscle mass and bone density, and boosts mood, so a natural decline in estrogen levels can inevitably lead to a decline in health. Here are the four most common health issues in postmenopausal women and ways to deal with them.
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Increased Risk of Cardiovascular Diseases
Estrogen keeps cardiovascular tissue healthy, and a decrease in its level can increase the risk for cardiovascular diseases. This is because it keeps the blood vessels flexible so they can easily expand and constrict to accommodate blood flow, which also helps keep blood pressure stable.
The hormone also keeps the levels of LDL (bad cholesterol) low and HDL (good cholesterol high). LDL can build up on the walls of your blood vessels as plaque, which is incredibly dangerous as it can reduce blood flow to the heart, or the brain leading to a stroke.
Estrogen also lowers the inflammation that can cause plaque buildup in the heart’s coronary arteries, which are the vessels responsible for supplying cardiac tissue with blood. Plaque buildup in them can cause heart attacks, too.
You can reduce the risk for cardiovascular diseases that comes with menopause by reducing the risk factors that contribute to it. These include high blood pressure, high LDL levels, smoking, sedentary lifestyle, unhealthy diet.
Try incorporating more vegetables and fruits, whole grains, lean meat, and fish into your diet. Cut back on high-calorie food like cheese, sugary drinks, cereals, and foods that can increase LDL levels, like red meat, full-fat dairy products, fried food, and baked goods. Try to exercise at least 30 minutes a day, and if you suffer from hypertension, then regularly monitor your blood pressure and try your best to keep it within the normal range.
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Developing Osteoporosis
Estrogen significantly contributes to bone health by regulating bone turnover. It inhibits the activity of osteoclasts, the cells responsible for breaking down bones. Alongside this, the hormone promotes the activity of osteoblasts, cells responsible for secreting and synthesizing new bone matrix and mineralizing it to produce new bone.Low estrogen levels can result in bones with lower organic bone matrix, making them thin, weak, fragile, and susceptible to fractures, or osteoporosis. Other symptoms of osteoporosis include receding gums, brittle fingernails, decreased grip strength, and height loss. Weakened bones in the spin can also cause it to become curved and stooped, stretching its muscles, tendons, and ligaments, leading to constant back pain.
Osteoporosis can start developing in the few years before menopause occurs, and its signs and symptoms might take years to appear. If you are nearing menopause and have other risk factors, like a low BMI, smoking, alcoholism, or a parent with a history of a hip fracture (the first sign of osteoporosis), you must get a DEXA test done to get screened for it.
Make sure to incorporate a Vitamin D and calcium-rich diet and weight-bearing exercises in your lifestyle to boost bone health. If you suffer from back pain, stretches, massages, pain-relief creams, and back pain devices can help manage it.
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Recurring Urinary Tract Infections
Recurrent urinary tract infections (UTIs) are prevalent in postmenopausal women. Estrogen strengthens the urinary tract tissue and thickens vaginal epithelium. A recent study has also found that the hormone contributes to the production of antimicrobial substances in the bladder. These effects can make it difficult for bacteria to grow on the deeper layers of the bladder.
Consequently, a decrease in estrogen levels can make the vaginal epithelium thinner and drier and cause its PH to increase. This provides a hospitable environment for bacteria, making it easier for them to flourish and cause UTIs.
Nearing or after menopause, you must reduce the risk factors that contribute to the recurrence of UTIs. UTIs can be prevented by urinating when you feel the urge to (instead of waiting three to four hours), drinking plenty of fluids (preferably six to eight glasses of water a day), avoiding scented feminine hygiene products, and avoiding tight-fitting pants.
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Getting Urinary Incontinence
More than 50% of postmenopausal women suffer from menopausal urinary incontinence. Pelvic floor muscles are responsible for supporting most of your body weight, your bladder, and your bowels. These muscles are weakened by the gain in weight that generally accompanies menopause. This can lead to a stronger urge to urinate, frequent urination, and urine leakage during coughing, sneezing, or physical activity, called stress incontinence.
To prevent urinary incontinence, you must empty your bladder as often as possible. Additionally, it’s recommended to do Kegel exercises frequently as they can help strengthen pelvic floor muscles. These include contracting the pelvic floor muscles, holding the contraction for two to three seconds, and then relaxing them.
Conclusion
Estrogen is a vital hormone for women’s reproductive health and overall well-being. A natural decline in its levels that comes with age can bring many health issues along with it, such as depression, cognitive decline, increased risk for heart attack or stroke, weak and brittle bones, frequent UTIs, and urinary incontinence. However, you mustn’t worry or become anxious and work to incorporate prevention and management into your routine.
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