Imagine You’re flipping through the channels or your favorite streaming platform, and a commercial comes on. A couple is sitting in a bathtub holding hands, watching the sunset. This was for Viagra, but the next message is about depression, and it usually shows a woman, but…the message is clear – pharma companies want to sell us the key to a longer, healthier life. So let’s dive into 10 age-defying fitness and nutrition tips for postmenopausal women.

Approximately 1.2 billion women globally will be post-menopausal by the year 2030. (Source: International Menopause Society)

You’re past menopause, where most health and fitness tips stop. All the information you find is about peri-menopause and menopause, but that’s not you any longer. As post-menopausal women (that’s about the age of 51), we still battle fatigue, stress, weight gain, and belly fat. 

We need exercise and nutrition that is tailored to our age group. Now osteoporosis or low bone density, arthritis, cardiovascular diseases like heart attack and stroke, and urinary tract infections (UTIs) may increase after menopause.

It’s not all bleak! Post-menopause can also be a time of increased freedom, independence, and personal growth, as women have the opportunity to focus on their own health and well-being.

The 3 Stages of Menopause

There are three stages of menopause: perimenopause, menopause, and postmenopause. 

1. Perimenopause: This stage usually begins several years before menopause, often in a woman’s 40s, but it can start earlier for some women. During perimenopause, estrogen levels begin to fluctuate and decline gradually. As a result, women may start experiencing irregular menstrual cycles and symptoms such as hot flashes, night sweats, mood swings, sleep disturbances, and vaginal dryness. The duration of perimenopause can vary, lasting anywhere from a few months to several years.
2. Menopause: Menopause is officially diagnosed when a woman has gone without a menstrual period for 12 consecutive months. Menopause typically occurs in the late 40s or early 50s, with the average age being around 51. At this stage, the ovaries have stopped releasing eggs and producing significant amounts of estrogen and progesterone. As a result, symptoms experienced during perimenopause can continue or intensify.
3. Postmenopause: This stage begins after a woman has gone through an entire year without a menstrual period, and that continues for the rest of her life. During postmenopause, hormone levels have reached a stable low, and the body adjusts to this new hormonal balance. 

What Happens After Menopause

• After menopause, women experience various physical, emotional, and hormonal changes. Since estrogen and progesterone decline, we still may have to deal with hot flashes, night sweats, mood swings, and virginal dryness. 
• The decline in estrogen levels leads to a decrease in bone density, increasing the risk of osteoporosis and fractures.
• Estrogen has a protective effect on the heart, so the risk of cardiovascular diseases like heart attack and stroke may increase after menopause. Post-menopausal women are at an increased risk for heart disease, which is the leading cause of death for women in the United States. (Source: American Heart Association)
• Our metabolism tends to slow down as women age, which can lead to weight gain. Hormonal changes may also contribute to changes in body composition, with increased abdominal fat. Changes in our exercise routine or becoming more sedentary are also to blame for weight gain.
• Lower estrogen levels can reduce collagen and elastin production, causing the skin to become thinner, less elastic, and more prone to wrinkles and sagging.
• The decrease in estrogen levels can cause weakening of the muscles supporting the bladder and the urethra, leading to urinary incontinence.
• Vaginal dryness, decreased libido, and discomfort during intercourse can affect sexual health and relationships.
• Some women may experience mood swings, anxiety, depression, or memory problems due to hormonal changes and the emotional impact of transitioning to a new phase in life.

Understanding the Role of Postmenopausal Estrogen

We learned that a lot of problems arise due to the lack of estrogen after menopause. So a natural question might be, do I need more estrogen after menopause, and how do I get it? The body will adjust to the new lower levels of estrogen, but that can take time. 

Hormone replacement therapy (HRT) for women, including estrogen therapy or a combination of estrogen and progesterone, can alleviate menopause symptoms such as hot flashes, night sweats, vaginal dryness, and discomfort during intercourse. Additionally, HRT has been shown to help maintain bone density and reduce the risk of osteoporosis.

However, it’s essential to weigh HRT’s potential benefits and risks. Studies have shown that HRT, particularly when using a combination of estrogen and progesterone, may increase the risk of blood clots, stroke, and certain types of cancer, such as breast cancer and endometrial cancer. 

The decision to use HRT should be made on an individual basis in consultation with a healthcare professional, considering a woman’s specific symptoms, medical history, and risk factors.

Ways to Increase Postmenopausal Estrogen Naturally 

While it may not be possible to restore estrogen levels to premenopausal levels naturally fully, some lifestyle changes and dietary choices may help promote hormonal balance and overall health after menopause. Here are some suggestions:

• Maintain a healthy diet: Incorporate foods rich in phytoestrogens, which are plant compounds that have estrogen-like effects, into your diet. 

For ideas, check out our recipe packs. Each pack features two interchangeable weekly meal plans and a shopping list, offering you the freedom to mix and match meals daily or weekly. With options catering to gluten-free, dairy-free, vegetarian lifestyles, and more, these recipes cater to every taste. Effortlessly track nutrition and calories using the MyFitnessPal app. Enjoy easy-to-follow cooking instructions and printable materials for a seamless culinary experience.

• Exercise regularly: Engaging in regular physical activity can help maintain hormonal balance, reduce stress, improve mood, and support overall health. 
• Manage stress: Chronic stress can negatively affect hormonal balance. 
• Limit alcohol and caffeine: Excessive alcohol and caffeine consumption can affect hormone levels. 
• Stop smoking! Need I say more?

It’s important to remember that while these lifestyle changes and dietary choices may help improve post-menopause symptoms and support overall health, they may not be sufficient for every woman. 

Does the menopause belly go away once post-menopause?

The “menopause belly,” or the accumulation of abdominal fat during perimenopause and menopause, is primarily due to hormonal changes and a natural decline in metabolism as women age. While entering postmenopause may lead to some hormonal stabilization, the menopause belly does not automatically go away once postmenopause begins.

Resources: Why You’re Not Losing Weight After Menopause 

Post-Menopausal Depression 

Women post-menopause, and those who are empty nest moms may experience a range of emotional and psychological challenges. Here are 6 of the most common problems:

1. Loss of identity: For many empty nester moms, when their children leave home, they may struggle with redefining their roles and finding new purposes.
2. Aging parents: Women may experience stress and emotional strain from caring for aging parents or relatives, especially if they have health issues or require assistance.

Resource: Eldercare, The Crisis Facing Working Daughters 

3. Relationship changes: With children no longer at home, couples may need to adjust to spending more time together and redefine their relationship dynamics.
4. Lack of social support: As women get older, they may lose friends or have difficulty making new friends.
5. Fear of the future: Many women may feel uncertain about their future, particularly in terms of their careers, relationships, finances, and personal growth.
6. Struggling to let go: Empty nester moms may have difficulty adjusting to their children’s independence and might worry about their well-being, safety, and success..

The Advantages of Being Postmenopausal 

While menopause and the transition to postmenopause can be challenging for some women, there are also several positive aspects to consider. Here are some potential benefits of being postmenopausal:

• No more menstrual periods: Postmenopausal women no longer experience monthly menstrual cycles, which can be a relief for those who had painful or heavy periods or struggled with premenstrual syndrome (PMS).
• Symptom relief: Many women experience a decrease in the intensity or frequency of menopausal symptoms, such as hot flashes, night sweats, and mood swings, as they transition into postmenopause. Around 80% of post-menopausal women will experience hot flashes. (Source: Cleveland Clinic) 
• Increased confidence and self-esteem: As women age, they may develop greater self-awareness and self-acceptance, leading to increased confidence and self-esteem.
• Greater focus on self-care: The menopause transition can prompt women to pay more attention to their health and well-being, leading to positive lifestyle changes.
• Emotional growth and stability: The transition to postmenopause can be a time of personal growth and emotional stability for some women. As they come to terms with the changes in their bodies and lives, many women gain greater self-awareness, acceptance, and confidence.
• More meaningful relationships: As women age, they may prioritize deeper, more meaningful relationships, increasing emotional satisfaction and fulfillment.
• Greater freedom and autonomy: As women age, they may experience greater freedom and autonomy, enabling them to pursue their interests and passions with greater independence.
• Wisdom and experience: With age comes wisdom and experience. Postmenopausal women often have a wealth of knowledge and life experience to draw upon, which can be beneficial in making informed decisions, fostering strong relationships, and contributing positively to their communities.

These positive aspects of postmenopausal life can significantly benefit women’s mental health and overall well-being, increasing life satisfaction and fulfillment.

10 Age-Defying Fitness and Nutrition Tips for Postmenopausal Women

Exercise and nutrition strategies for postmenopausal women are just as important as before, maybe even more, to reduce the risk of age-related health issues such as osteoporosis and cardiovascular disease.

After menopause, the most important areas of focus for exercise should address the specific health concerns and potential age-related changes experienced by postmenopausal women. 

1. Focus on fitness after menopause

Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Choose activities you enjoy, such as brisk walking, swimming, cycling, dancing, or jogging.

For those with joint pain or other physical limitations, low-impact exercises such as swimming, water aerobics, or cycling can provide cardiovascular benefits without placing excessive stress on the joints.

Resource: 5 Ways Women Over 50 Can Improve Their Heart Health 

If you’re new to exercise or haven’t been active for a while, start slowly and gradually increasing your workouts’ intensity and duration.

Incorporate resistance training exercises that target all major muscle groups using weights, resistance bands, or bodyweight exercises. Strength training helps preserve muscle mass, boosts metabolism, and supports bone density, reducing the risk of osteoporosis.

Include stretching exercises in your routine to maintain flexibility, reduce stiffness, and support joint health. Yoga, Pilates, and tai chi are excellent choices for improving flexibility.

Resource: 3 Easy Ways How You Can Make Pilates A Habit Over 50 

Balance exercises help improve stability, coordination, and proprioception, reducing the risk of falls and injuries. Examples of balance exercises include single-leg stands, heel-to-toe walking, or balance-enhancing activities like yoga or tai chi.

Establish a regular exercise routine and aim to be active most days of the week. Consistency is key to maintaining long-term health benefits.

2. Eat a balanced diet

Consume a variety of fruits, vegetables, whole grains, lean protein, and healthy fats to support overall health and weight management. 

To maintain bone health and reduce the risk of osteoporosis, your diet must consume adequate amounts of calcium and vitamin D. Include dairy products, fortified plant-based milk, leafy green vegetables, and small fish with bones (e.g., sardines). If necessary, consider supplements after consulting with your healthcare provider.

Resources: Aging Strong: Pilates for Better Bone Health in Women 50+ 

Protein is essential for maintaining muscle mass and overall health. Include lean protein sources such as fish, poultry, beans, legumes, tofu, and low-fat dairy products in your diet.

Focus on consuming healthy fats, like those found in avocados, nuts, seeds, and fatty fish (e.g., salmon, mackerel, and sardines), which can help support heart health.

Incorporate whole grains, such as brown rice, quinoa, whole wheat, barley, and oats, into your diet. Whole grains provide essential nutrients and fiber and can help maintain healthy blood sugar levels.

Reduce your intake of processed foods, refined sugars, and excessive salt, as these can contribute to weight gain and increase the risk of heart disease and other health issues.

Phytoestrogens: Consider incorporating foods rich in phytoestrogens, such as soy products (tofu, tempeh, edamame, and soy milk), flaxseeds, and sesame seeds, which may help alleviate menopause symptoms and support hormonal balance. Increasing your phytoestrogens can have age-defying benefits. 

Resource: The Easy to Follow Intermittent Fasting Guide For Newbies 

Pay attention to portion sizes and avoid excessive consumption of processed foods, sugar, and unhealthy fats.

Try Intermittent fasting! Research shows that fasting can improve your metabolism and mental health and possibly prevent some cancers. It can also ward off certain muscle, nerve, and joint disorders, which can affect women over 50. 

Did you know that Intermittent fasting and Pilates combined are the most effective way to lose weight, body fat and boost your energy? Check out my Fasted + Fit Over 50 JumpStart program here.

3. Drink in moderation

Moderate alcohol consumption: If you choose to drink alcohol, do so in moderation. Excessive alcohol consumption can increase the risk of certain health problems. That’s 1 drink or less per day for women. 

Resource: Changing Your Alcohol Habits

4. Stay hydrated

Drink plenty of water throughout the day to stay properly hydrated and support overall health.
What are the benefits of staying hydrated? 

• Water transports nutrients and oxygen in our body to help grow and repair itself. 
• Water flushes the kidneys and liver to remove toxins from the body. 
• Water lubricates your joints and acts as a shock absorber in your joints. 
• It regulates body temperature, blood pressure, and heart rate. 
• It helps you maintain a healthy metabolism.

5. Manage stress

High-stress levels can lead to the release of cortisol, a hormone that contributes to fat accumulation around the abdomen. Practice stress-reduction techniques, such as meditation, deep breathing exercises, yoga, Pilates, or tai chi, to help regulate cortisol levels and support overall well-being.

Resource: The Most Effective Strategies to relieve stress instantly

6. Get enough sleep

Aim for 7-9 hours of sleep each night, as inadequate sleep can affect hormones related to appetite and metabolism, making it harder to lose weight.

Resource: The Hidden Power of Sleep

7. Get regular checkups

Regular check-ups and screenings are essential for detecting and managing potential health issues. Stay proactive about your health by scheduling routine appointments with your healthcare provider and discussing any concerns or symptoms you may have.

Maintain a healthy weight because excess body fat can produce more estrogen, which can disrupt hormonal balance. Losing weight, if necessary, and maintaining a healthy weight can help promote hormonal balance and reduce menopause symptoms.

8. Focus on self-care

Self-care is essential for everyone, but it becomes especially important for women during the postmenopausal stage of life. Hormonal changes, aging, and increased risk of certain health issues require women to pay more attention to their physical, emotional, and mental well-being.

Practicing self-care by engaging in activities that bring joy, relaxation, and a sense of accomplishment can help manage stress, improve mood, and maintain emotional stability.

Maintaining strong social connections is an essential aspect of self-care. Nurture relationships with friends and family, and consider joining clubs or groups that share your interests. A strong support network can help improve emotional well-being and provide a sense of belonging.

Pursuing hobbies and interests can provide a sense of accomplishment, reduce stress, and contribute to overall well-being. Make time for activities you enjoy and explore new interests to stay engaged and fulfilled.

9. Sexual health 

Changes in sexual function and desire are common during and after menopause. Taking care of your sexual health, communicating openly with your partner, and seeking medical advice when necessary can help maintain a satisfying sex life. 

More than 60 percent of over-65s enjoy a fulfilling sex life, according to an Age UK survey. And a recent study at the University of San Diego found that 67% of sexually active older women achieve an orgasm ‘most of the time’ or ‘always’.

Vaginal dryness and discomfort during sex can make sex less pleasurable. Using a vaginal lubricant can help with dryness. Some people are less interested in sex because of other symptoms like depression or feeling tired. 

Resource: Sex and Intimacy in Midlife 

10. Enjoy life now

I want to remind you that life after menopause can be absolutely fantastic, even without hormones. Believe it or not, research shows that following a well-rounded exercise program can do wonders for our bodies and minds.

By making exercise a regular part of our lives, we can keep our bodies healthy, maintain strong bones, and improve our mental well-being. Don’t worry. You don’t need to go all out—moderate exercise can still have amazing benefits. It helps control our weight and lowers the risk of stress, anxiety, and feeling down, which can pop up during and after menopause.

Let’s take charge of our lives by staying active and embracing fitness. Our bodies are capable of incredible things, and exercise can be our secret weapon against osteoporosis, a common concern for older women.

Remember, this journey is about more than just our physical health. It’s about taking care of our whole selves—our minds, bodies, and spirits. So, let’s join forces, support each other, and find inspiration as we navigate this beautiful chapter of our lives.