The time in a women’s life after menopause is known as post menopause. During this time a women experiences lot of changes in her body which are mainly due to the factors like low estrogen (hormone) level.Due to these changing factors, women are at great risk to osteoporosis, cardiovascular disease and cancer.
Following are the health recommendations for a postmenopausal woman:
• Heart Diseases: Hormone therapy should not be used to prevent heart diseases. Following are the things a women can do to reduce the risk of cardiovascular diseases:
- Avoid smoking.
- Aim for a healthy weight. Prevent from overweight and obesity.
- Aim for 30 minutes of moderate-intensity physical activity, prefably, all days a week.
- Choose a diet that is low in saturated fat, trans fat and cholesterol. Eat whole grains, green vegetables and fruits regularly.
- Go for regular check ups like blood pressure, cholesterol and blood glucose levels.
• Breast cancer: Regular mammograms and breast examinations should be done to reduce the risk of breast cancer.
• Osteoporosis: Postmenopausal Osteoporosis is a skeletal disorder and refers to bone loss due to low calcium and estrogen levels, which may eventually increase the risk of bone fractures. To guard against bone loss and fractures, it is recommended that women should take at least 1000 -1500 mg of calcium and 400 – 800 IU of vitamin D daily.
• Cognition & Memory: Menopausal hormonal therapy is not recommended for the prevention of cognitive disorders like Alzheimer’s disease or memory loss. In fact, women treated with hormonal therapy have a greater risk of developing dementia.
• Reduce stress: A stressful lifestyle can significantly increase the risks of many other health problems. Exercise, medications and relaxation techniques can significantly reduce stress.