HEALTH RISKS FOR WOMEN IN PERIMENOPAUSE AND POSTMENOPAUSE
In honor of Halloween week, today’s blog dives into the shocking and scary: Health Risks for Women in Menopause. Believe it or not, just entering into the perimenopausal and postmenopausal phase of life predisposes women to a litany of health issues including cardiovascular disease, osteoporosis, type 2 diabetes and metabolic syndrome, and urinary incontinence. The combination of lower estrogen levels and natural aging wreaks havoc on a variety of body systems. Today we’ll cover the data on each of these health risks and provide insight into how to combat the risks and live your healthiest life in perimenopause and beyond.
Cardiovascular Disease
Cardiovascular disease (CVD) is the leading cause of death in the world. Women can have a lower perception of the risk, which can lead to delayed diagnosis and treatment. Because systemic estrogen is protective against CVD, a woman’s risk of CVD increases once estrogen levels fluctuate and drop starting in perimenopause. Reduced estrogen levels can lead to an increase in LDL cholesterol (“bad” cholesterol) and triglycerides, a decrease in HDL cholesterol (“good” cholesterol). Arteries can thin and harden, making it difficult to pump blood effectively.
What can we do about the increased risk?
Early monitoring: Once in the menopause transition, ask your doctor to check your cardiovascular health. If there are any potential issues, early detection is your best line of defense.
Keep moving: Including movement throughout your day is crucial. Developing a consistent workout routine in conjunction with being active throughout the day will keep your heart in good health.
Eat well: Eating well involves including healthy foods in your diet, while avoiding unhealthy foods. Focus on a diet high in protein and fiber, while avoiding processed foods and simple sugars.
Osteoporosis
Reduced levels of estrogen accelerates bone loss, making perimenopausal and postmenopausal women more susceptible to osteopenia and osteoporosis. Osteoporosis is a condition in which the bones become weak and brittle, and are more likely to break. Osteoporosis typically affects the wrists, hips, and spine.
What can we do about the increased risk?
Being aware of this risk factor and scheduling regular bone scans completed by a doctor is a good first step. Diet and exercise can help here as well. Adding in calcium and vitamin D rich foods will support the body in building stronger bones. Weight bearing exercises are extremely important in combating osteoporosis. Regular strength training, using a weighted vest on walks, and incorporating jump training into your fitness routine all help to build up bone and combat the effects of osteoporosis.
Type 2 Diabetes and Metabolic Syndrome
Women in perimenopause and beyond are at a higher risk of developing metabolic syndrome (a group of conditions consisting of excess fat distribution around the stomach, high blood pressure, high blood sugar, high blood triglycerides, and high LDL cholesterol levels). Metabolic syndrome, combined with the increased insulin resistance related to decreased estrogen levels, make menopausal women more susceptible to developing Type 2 Diabetes.
What can we do about the increased risk?
Keep moving! As with the other risk factors, movement is crucial. Because menopausal women are predisposed to weight gain and body composition changes, maintaining an active lifestyle is necessary to combat metabolic syndrome.
Avoid simple sugar and processed foods: As insulin resistance increases, it becomes more important to avoid simple sugars and processed foods that tend to have a high glycemic index. Replace these foods with whole foods and fiber-rich complex carbohydrates.
Urinary Incontinence
Menopause often leads to a higher risk of experiencing issues like urinary incontinence, recurrent urinary tract infections, and vaginal dryness due to elasticity changes in pelvic tissue. This can impact a woman’s quality of life and sexual health.
What can we do about the increased risk?
Working with a pelvic floor physical therapist can be a huge help. Some women find topical vaginal estrogen is a life saver. If this is an issue for you, talk to your doctor honestly about your symptoms, ask for a referral to a pelvic floor physical therapist, and discuss prescription medication options. We help our clients prepare for doctor appointments and we can provide names of great pelvic floor PTs who are familiar with the menopause transition.
Although there are heightened risk factors associated with entering perimenopause, we hope this post highlighted that there are several things you can do to address these risk factors and stay healthy and strong.