Post-Menopause 101: Staying Strong

Reaching postmenopause is a milestone worth celebrating! You’ve made it through perimenopause and menopause and are now into your post menopause years which are all about you! Postmenopause marks the end of the rollercoaster ride of perimenopause and the beginning of a new chapter—one filled with freedom, wisdom, and the opportunity to prioritise your health and happiness like never before. While hormonal shifts continue (don’t expect your symptoms to disappear over night)  this phase is about maintaining strength, energy, and vitality so you can thrive.

“Life doesn’t end with menopause; it’s the beginning of a new adventure. Strap in and enjoy the ride!”

- Dame Helen Mirren

Your best life yet could be waiting for you in postmenopause so here are some ideas of how to look after yourself and make sure that that can happen from a lifestyle point of view:

Keep your bones strong

As oestrogen levels decline, bone density naturally decreases, increasing the risk of osteoporosis. But don’t worry—there’s plenty you can do to keep your bones strong and resilient. Bearing in mind it takes a year to see a change in bone density, then NOW is definitely the time to start. (if you haven’t already)

Tips for healthy bones:

Calcium & Vitamin D: Aim for calcium-rich foods like leafy greens, almonds, dairy, and fortified plant-based milk. Pair them with Vitamin D (from sunlight, fatty fish, or supplements) to enhance absorption.

Weight-bearing Exercise: Activities like walking, jogging, dancing, and strength training help stimulate bone growth and maintain density. Join the communities you’ve always eyed from a distance but weren’t sure about joining.

Avoid Smoking & Excess Alcohol: Both can weaken bones over time as well as having a negative effect on your heart, lunges and overall health.

Regular Bone Density Checks: Talk to your doctor about monitoring your bone health and taking preventive steps early.

Boost energy & stay active

Fatigue can sometimes sneak up in postmenopause, but maintaining energy is entirely possible with the right habits - and maybe you have more time for afternoon naps now, especially if you’re retired. Nothing wrong with those!

Tips for more energy

Balanced Nutrition: Focus on whole foods—lean proteins, healthy fats, and fiber-rich carbs—to keep blood sugar stable. Have a good look through your cupboards - how many processed jars and packets have you got hiding in there?

Hydration: Dehydration can lead to sluggishness, so drink plenty of water throughout the day. Try adding a lemon slice or some mint or cucumber for extra vitamins and goodness.

Quality Sleep: Establish a relaxing bedtime routine, reduce screen time before bed, and create a cool, dark sleeping environment. However, just because you’re post menopuase, it doesn’t mean your  snoring partner isn’t still annoying! Grab those earplugs.

Regular Movement: Even a 10-minute walk can boost circulation, mood, and stamina. Find activities you love, whether it’s swimming, Pilates, or yoga. If you don’t love it, you won’t go.

Keep your mind sharp & mood uplifted

One of the biggest benefits of postmenopause is a newfound sense of clarity and confidence. Hopefully the brain fog has lifted and your brain is back to functioning on full power however, keeping your brain engaged and managing mood changes is key to staying sharp and positive.

Tips for mental well-being

Stay Social: Engaging in meaningful connections reduces stress and keeps the brain stimulated. Whether it’s coffee dates, book clubs, or volunteering, prioritise time with people who uplift you. In fact, take the time to clear all toxic relationships out of your life - you don’t need them. From now on - do what benefits you and makes you happy!

Learn Something New: Take up a new hobby, learn a language, or try a brain-training app to keep cognitive skills sharp. You’ve always wanted to learn Spanish so why not go for it!

Practice Mindfulness & Stress Management: Meditation, deep breathing, and journaling can help reduce anxiety and improve emotional balance. You’ve just been through a long journey, you may still need to work on your emotions.

Healthy Diet for Brain Health: Omega-3-rich foods (salmon, walnuts, flaxseeds) and antioxidants (berries, dark chocolate, leafy greens) support brain function. Remember that your brain cells are made up from what you eat so make them healthy and wholesome.

Prioritise heart health

With lower oestrogen levels, the risk of heart disease increases, but proactive steps can keep your heart strong. As oestrogen levels decline, the arteries can become stiff which impedes the flow of blood and its essential nutrients and oxygen around the body. Looking after your heart is a number 1 priority in post menopause.

Heart-healthy habits

Eat Heart-Friendly Foods: Choose fiber-rich foods, lean proteins, and healthy fats like extra virgin olive oil and avocados.

Exercise Regularly: Cardio workouts like brisk walking, cycling, or swimming strengthen the heart.

Monitor Blood Pressure & Cholesterol: Regular health checkups can help you stay ahead of any concerns.

Manage Stress: Chronic stress can impact heart health, so make time for relaxation and self-care.

Embrace your wisdom & confidence

Post Menopause is a stage where you can fully embrace your inner strength and wisdom. You’ve gained experience, resilience, and self-awareness—now is the time to celebrate that!

Ways to feel your best

Ditch Societal Pressures: Ageing is a privilege, not everyone gets to experience it. Let go of outdated expectations and embrace this time of self-discovery.

“The changes, the highs and the lows, and the hormonal shifts, there is power in that”
- Michelle Obama

Pursue Your Passions: Whether it’s travel, art, writing, or a new business venture, postmenopause offers the freedom to follow your dreams.

Take Time for Yourself: Prioritise joy, relaxation, and self-care without guilt. You’ve earned it!

Final thoughts: Thriving in Post Menopause

Postmenopause is not the end—it’s a beginning. With the right mindset and lifestyle habits, you can stay strong, energised, and fulfilled. You can do the things you’ve always wanted to and you can focus on what makes you feel good, nourish your body and mind, and embrace this chapter with enthusiasm. Here’s to living your best life in postmenopause—strong, vibrant, and unstoppable!