Postmenopause

Life after menopause is defined as the time after the menopause transition has been completed.

Many women continue to experience milder menopause symptoms even after they've reached menopause. As hormone level fluctuations and changes begin to ease, the natural decline of estrogen associated with the ageing process continues.

Postmenopausal women are at an increased risk for a number of health conditions, such as osteoporosis and heart disease. This is an important time to nourish your body with special support and care for your bones, heart health, and mental and physical wellbeing.

How To Maintain Your Quality Of Life



Sex After Menopause

Many women lose interest in sex during or after menopause due to loss of libido and physical discomfort. The loss of estrogen can lead to dryness and vaginal atrophy which makes sex painful. However, regular sexual activity is important after menopause. It promotes blood flow to the vagina. It also helps maintain the vagina's elasticity, depth, and overall shape. Here are some tips to make sex more pleasurable after menopause.

  • Use a daily personal moisturizer and vaginal lubricants before intercourse
  • Avoid detergents, soaps, oils, or washes that can worsen vaginal dryness
  • Use lukewarm water instead of hot water for cleansing
  • Increase foreplay or activities that promote sexual arousal
  • Engage in fun, physical activities with your partner outside of the bedroom
  • Stay hydrated by drinking lots of water and lowering your caffeine intake
  • Avoid materials that irritate your skin
  • Talk to a therapist about your concerns

Exercise After Menopause

Regular exercise after menopause is essential to maintain a healthy weight, boost your endorphins, and protect your heart and bones, too. Women who are not physically active are more likely to develop heart disease, obesity, high blood pressure, diabetes, chronic back pain, weak muscles, depression, and osteoporosis. Always check with your healthcare professional before starting a new exercise program.

To keep your heart healthy try aerobic activities, like walking, jogging, swimming, biking, and dancing.

To protect your bones, incorporate weight-bearing exercises like walking for 90 minutes a day or moderate weight training, to increase your bone mass and prevent fractures.


Nutrition After Menopause

Your nutritional needs change as you age. Before menopause, you need about 1,000 mg of calcium daily, but after menopause, you should aim for 1,200 mg of calcium per day. It’s also essential to get enough Vitamin D to absorb the calcium.

Calcium-rich foods include:

  • Poppyseeds, chia seeds, and sesame seeds
  • Sardines and salmon
  • Yogurt and cheese
  • Beans and lentils
  • Almonds
  • Dark leafy greens
  • Fortified foods and drinks
  • Edamame and tofu
  • Figs



Life after menopause is defined as the time after the menopause transition has been completed.

Many women continue to experience milder menopause symptoms even after they've reached menopause. As hormone level fluctuations and changes begin to ease, the natural decline of estrogen associated with the ageing process continues.

Postmenopausal women are at an increased risk for a number of health conditions, such as osteoporosis and heart disease. This is an important time to nourish your body with special support and care for your bones, heart health, and mental and physical wellbeing.








Postmenopause chart


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Nurturing your body after menopause is easier with Promensil Women’s Health one-a-day supplement.