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Complaints such as back and joint pain are particularly common in postmenopause.
May 7, 2025
Sharon Burbat
With postmenopause, the menopausal symptoms gradually subside. At the same time, now is the right time to pave the way for long-term health
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One year after the last menstrual period, the final phase of menopause begins: postmenopause (post = Latin for after). From now on, it becomes noticeable how the fluctuations in hormone levels, particularly progesterone and estrogen, gradually decrease – and as a result, menopausal symptoms also become less severe.
Menopause (and thus also postmenopause) is determined retrospectively, not predicted. It is considered confirmed when the last menstrual period was more than 12 months ago. On average, this occurs at the age of about 51 or 52 years.
Postmenopause extends over a period of ten to 15 years, with the first five of these also being referred to as early postmenopause. Between the ages of 60 and 65, the so-called senium follows postmenopause.
Particularly common during postmenopause are complaints such as back and joint pain and dry skin. In this phase of life, many women are particularly prone to developing osteoporosis.
The symptoms during postmenopause are often similar to those from previous phases of menopause. Typical now are:
Since the production of estrogen drops drastically during menopause - and hardly takes place at all in the end - but the amount of testosterone (male sex hormone) changes little, a hormonal imbalance occurs, which can lead to "masculinization phenomena." For example, hair loss, but at the same time, increased facial hair growth ("lady's beard").
Estrogens are involved in the retention of fluid in cellular tissue. If they are missing, the skin becomes less elastic and drier, leading to the formation of wrinkles. It is therefore important to support the skin at least externally with sufficient moisture in the form of creams. An increasing pigment deposition also increases the likelihood of age spots.
The predominance of male hormones causes a different fat distribution in the body. Previously, fat was more likely to accumulate on hips and buttocks, but during postmenopause, it may accumulate more in the abdominal area. This not only changes the body's shape but also increases the risk of cardiovascular diseases. Women in postmenopause should also keep in mind that muscle mass decreases with age, and thus the basal metabolic rate also decreases. The body needs less energy. Sport and an adapted diet are now advisable.
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A deficiency of estrogen and progesterone promotes bone loss.
Osteoporosis is one of the biggest health risks at the end of menopause. A lack of estrogen and progesterone negatively affects bone formation and at the same time promotes bone breakdown. It is assumed that around 40% of women in this phase of life are diagnosed with osteoporosis and that bone mass declines by three to five percent annually at the onset of postmenopause. As a result, bones become more prone to fractures. It is therefore recommended to have a bone density measurement conducted at the beginning of postmenopause.
Postmenopausal bleeding should always be clarified by a doctor, as it can indicate both harmless and serious diseases. These include cervical polyps and vaginal dryness, but also cervical cancer.
During postmenopause, you should have the following clarified medically:
In certain cases, the diet should be adjusted to the reduced calorie needs. Furthermore, a combination of proteins, gut-friendly fibers, heart- and brain-healthy fats as well as long-chain carbohydrates is recommended.
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Omega-3 fatty acids are important for brain function and the cardiovascular system, among other things.
With age, the body – despite a lower calorie requirement – needs plenty of micro and macronutrients. As you age, the intestines also absorb nutrients less effectively. Special attention should now be given to adequate intake of vitamin D, B vitamins, and omega fatty acids. In case of a deficiency, dietary supplements and vital substance infusions are suitable.
To strengthen the cardiovascular system, regular exercise in the form of cycling, walking, or swimming is important. However, as muscle mass decreases with advancing age, strength should definitely be trained in addition to endurance, which is also important for strong bones.
Since most symptoms are due to low estrogen levels, plant substances with estrogen-like effects (so-called phytoestrogens) can provide relief. They bind to the estrogen receptors in the body and act there like the body's own estrogen, albeit weaker. Phytoestrogen-rich plants include red clover, evening primrose, and hops.
Especially with an increased risk of bone fracture, bioidentical hormone therapy may be a sensible option. For this purpose, the hormone status is determined and attempts are made to balance the hormone levels using bioidentical creams and capsules.
