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Life after menopause: how to navigate postmenopause with confidence
Written byMedico Digital
Reviewed byDr Shazia Malik
Life after menopause looks different for everyone. Postmenopause can bring relief from some symptoms while introducing new ones - here’s what you need to know…
Summary
1What is postmenopause?
Once you’ve gone 12 months since your last period, you have reached menopause and you then become postmenopausal…
2How can postmenopause affect my body?
Even if your perimenopause symptoms improve after menopause, your hormones have gone through a transition…
3Managing the symptoms of postmenopause
Now you know the signs to look out for, let’s discuss what you can do to feel more like yourself again…
Hot flushes, brain fog and fatigue – sound familiar?1 After experiencing the ups and downs of perimenopause, you might be wondering: what comes next?
Let’s talk about what happens after menopause – how to tackle any lingering symptoms and the challenges you might face in this new life chapter.
What is postmenopause?
The years before your periods stop completely are known as perimenopause.1 Once you’ve gone 12 months without a period, you’ve reached menopause and entered the postmenopausal phase.2
And here's the good part: postmenopause can feel like a total reset – not only are you free from periods and the issues that came with them, but some of those frustrating menopausal symptoms may ease up too.2
After menopause, oestrogen and progesterone levels drop as your ovaries wind down and your reproductive years come to a close.3 While for some women, this is a welcome relief, for others, those pesky symptoms – similar to those you had leading up to menopause – can stick around a little longer.1,3
But what do these postmenopausal symptoms actually look like?
Postmenopausal symptoms
The most obvious sign you’ve entered postmenopause is simple: you haven’t had a period in over 12 months.2 Let’s break down some of the other common postmenopause symptoms:
Around 75% of perimenopausal women experience vasomotor symptoms of menopause, which include hot flushes and night sweats.4 These typically last one to two years after menopause, but for some, they can persist for up to a decade or longer.4
They’re more than just uncomfortable – vasomotor symptoms can disrupt sleep, affect your mood and throw off your daily routine.4 Luckily, there are things you can do to manage these symptoms (we'll get to these shortly).
Although you’re more likely to notice depression leading up to menopause, some women experience postmenopausal low mood.4,5 If you have a history of depression, you may be at greater risk.4
You might also notice 'menopause brain' kicking in – trouble concentrating, memory slips or feeling mentally foggy. These could be linked to shifting hormones or other menopause symptoms like poor sleep, but the exact cause? Still under investigation.4
Sleep disturbances become more common as you get older.6 In fact, 35–60% of postmenopausal women report issues with getting a good night’s rest.6
From insomnia and obstructive sleep apnoea to restless leg syndrome – sleep problems can show up in different ways.6
Sleep is a big deal and not getting enough can impact your mood and daily life.4,6 The good news is that there are ways to reset your routine and start sleeping better.
Let’s talk about what happens down there. Low oestrogen levels during postmenopause can lead to a whole host of symptoms, including:4,7
- vaginal dryness
- pain during sex
- vaginal itching, pain or discomfort
- pain when urinating
- urgent need to pee
- recurrent urinary tract infections (UTIs)
Around half of women experience at least one of these after menopause, and one in 10 deal with five or more.7 For some, these symptoms can have a long-term impact on sexual intimacy and relationships.2,4,7
You don’t need to just soldier on with your symptoms. There are plenty of treatment options available to help ease vaginal dryness, recurrent UTIs and more.2,4,7
We’ve covered some of the more noticeable postmenopause symptoms but there are also longer-term health impacts that can sneak up on you. These changes are often subtler but knowing what to look out for puts you in control.
How can postmenopause affect my body?
Even if your perimenopause symptoms ease up after menopause, your body has gone through a major hormonal shift – and that transition doesn’t come without impact.2 It’s important to keep looking after your health, as postmenopause can raise your risk for certain health conditions.2 But with the right info and support, you can stay one step ahead.
After menopause, a weakening of the bones, known as osteoporosis, becomes more common.2,4 With lower oestrogen levels, bones become more fragile, making even a small trip or injury a potential risk for fracture.2,4
Lifestyle changes like stopping smoking, staying active and getting enough vitamin D and calcium can reduce your risk of osteoporosis and protect your bones.2,4
For more tips on reducing your risk of osteoporosis, read our guide on how to support bone health.
As women get older, their risk of heart disease rises – and menopause may play a part in that.8
Lower oestrogen can directly impact cardiovascular health, while also making certain risk factors worse, including:2,8,9
- insulin resistance
- high blood lipid levels (like cholesterol)
- increased bodyweight (especially around the stomach)
- high blood pressure
Eating a healthy diet and working out regularly can go a long way in supporting your heart and reducing your risk of heart attack or stroke later in life.2,8
During postmenopause, it’s common for women to gain weight.2,10 Oestrogen is (yet again) one of the culprits.2,10
As oestrogen levels drop, your body starts storing more fat and burning energy less efficiently, which can cause weight gain in some women.10
But, you’re not powerless – keeping up the strength training and adjusting your calorie intake to reflect your body’s newly-reduced ability to burn calories can help keep things in check.11
Hormone replacement therapy (HRT) may also help to keep the pounds off and improve some other postmenopause symptoms at the same time.2 Let’s dive into the details.
Managing the symptoms of postmenopause
We’ve already talked about the common postmenopause symptoms. Now that you know the signs to look out for, let’s focus on what you can do to feel more like yourself again.
A nutritious diet can help manage weight, reduce your risk of cardiovascular disease and keep your bones strong.2,10,11
Make sure to include plenty of vitamin D and calcium-rich foods, and consider a daily vitamin D supplement – the British Menopause Society recommends 10µg (400IU) per day.11
Working out after menopause comes with a long list of benefits, including:4,5,11,12
- supporting heart health
- preventing weight gain (by boosting your metabolism and avoiding muscle loss)
- improving sleep quality
- lifting your mood
Strength exercises spread over a few different sessions each week are a good place to start.10 These help combat muscle loss, keep your bones strong and give your metabolism a healthy nudge. Bonus: it feels empowering, too.
If you’re really struggling with your symptoms still postmenopause, it’s best to speak to your GP about options such as HRT.
The final say
Postmenopause is a natural phase in life – and no two experiences are exactly the same.2 Some women find perimenopause symptoms fade after menopause, while others need a little extra support to feel like themselves again.2
Although life after menopause can come with its own challenges, many women thrive during this time.2
Don’t believe us? Hear about the upsides of going through menopause from some women who’ve been there themselves.
Disclaimer
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Patient.info. Perimenopause [Internet]. [cited 2025 Mar 31]. Available from: https://patient.info/womens-health/perimenopause
2. NHS Inform. After the menopause [Internet]. [cited 2025 Mar 31]. Available from: https://www.nhsinform.scot/healthy-living/womens-health/later-years-around-50-years-and-over/menopause-and-post-menopause-health/after-the-menopause/
3. Koothirezhi R, Ranganathan S. Postmenopausal syndrome. Treasure Island (FL): StatPearls Publishing; 2025. Available from: http://www.ncbi.nlm.nih.gov/books/NBK560840/
4. Dalal PK, Agarwal M. Postmenopausal syndrome. Indian J Psychiatry. 2015;57(Suppl 2):S222–32. https://doi.org/10.4103/0019-5545.161483
5. Borkoles E, et al. The role of depressive symptomatology in peri- and post-menopause. Maturitas. 2015;81(2):306–10. https://doi.org/10.1016/j.maturitas.2015.03.007
6. Jehan S, et al. Sleep disorders in postmenopausal women. J Sleep Disord Ther. 2015;4(5):212. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4621258/
7. Erekson EA, et al. Vulvovaginal symptoms prevalence in postmenopausal women and relationship to other menopausal symptoms and pelvic floor disorders. Menopause. 2016;23(4):368–75. https://doi.org/10.1097/GME.0000000000000549
8. El Khoudary SR, et al. Menopause transition and cardiovascular disease risk: Implications for timing of early prevention: A scientific statement from the American Heart Association. Circulation. 2020;142(25):e506–32. https://doi.org/10.1161/CIR.0000000000000912
9. Visniauskas B, et al. Estrogen-mediated mechanisms in hypertension and other cardiovascular diseases. J Hum Hypertens. 2023;37(8):609–18. https://pmc.ncbi.nlm.nih.gov/articles/PMC10919324/
10. Fenton A. Weight, shape, and body composition changes at menopause. J Midlife Health. 2021;12(3):187–92. https://doi.org/10.4103/jmh.jmh_123_21
11. BMS. Menopause: Nutrition and weight gain [Internet]. [cited 2025 Mar 31]. Available from: https://thebms.org.uk/wp-content/uploads/2023/06/19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf
12. Han B, et al. Effects of exercise on depression and anxiety in postmenopausal women: A pairwise and network meta-analysis of randomized controlled trials. BMC Public Health. 2024;24(1):1816. https://doi.org/10.1186/s12889-024-19348-2
13. NHS. Benefits and risks of hormone replacement therapy (HRT) [Internet]. [cited 2025 Mar 31]. Available from: https://www.nhs.uk/medicines/hormone-replacement-therapy-hrt/benefits-and-risks-of-hormone-replacement-therapy-hrt/
