Menopause

The menopause happens to all women and it is now widely known that there are several complications that can arise after a woman reaches menopause. Fortunately however some of these potential complications can be avoided if some precautions are taken early in life. For example, the common complications include:

• An increased risk of developing heart disease
• An increased risk of developing osteoporosis
• Loss of bladder control

So how can these problems be avoided?

Heart disease

The chances of developing heart disease after menopause increase dramatically, especially in individuals who are overweight or physically unfit. Thus by keeping fit and healthy throughout life the risk of heart disease can be reduced. Eating a well balanced healthy diet throughout life can keep the circulatory system, including the heart, in very good condition and when this is combined with physical exercise the benefits double.

Abstaining from cigarette smoking, limiting your caffeine and alcohol consumption to the recommended number of units per week and saying no to high fat, high cholesterol foods will also help to keep your heart healthy and this will then afford some protection against heart disease in your postmenopausal years.

Osteoporosis

Women lose an average of 1% of their bone density every year before they reach menopause however this figure climbs to 2-3% after menopause is reached. This means that osteoporosis is much more prevalent in postmenopausal women and everything possible should be done in youth to ensure that bone density is still high during the menopausal phase of life.

It is essential that women have an adequate intake of calcium throughout life as it is this mineral that helps to maintain bone density. Most postmenopausal women require around 1500 mg of calcium per day however the majority only ingest around 750 mg. Calcium-rich foods include most dairy products and especially milk, yoghurt and cheese however if you don't particularly enjoy dairy products then you may want to consider a calcium supplement. In addition to calcium however postmenopausal women also require Vitamin D as this is essential for calcium absorption. Vitamin D can be taken as a supplement or alternatively it is available in vitamin D-fortified milk and such foods as oily fish i.e. salmon, tuna and sardines, liver, eggs and cheese.

Loss of bladder control

Around 40% of women find that they experience some degree of urinary incontinence after the menopause however pelvic floor exercises can help to reduce this if they are practiced daily. Women who did their pelvic floor exercises while pregnant find that they don't suffer with incontinence providing they kept them up after they gave birth and similarly women who practice such exercises for fitness reasons also seem to suffer less with menopause related bladder control.

If you can start practicing pelvic floor exercises from an early age then there is only a minimal chance of developing urinary incontinence following menopause, which is a good enough reason to get started for most women!
Obviously the complications that affect one individual may not affect another however the three mentioned above are common following the menopause. It is well worth trying to prevent them if at all possible so that the menopause is just that little bit easier to cope with when it does come to you.

A Healthier Menopause | Healthy Eating During Menopause | Menopause And Other Conditions |