What nobody tells you after the diagnosis
Much of the conversation around the menopause focuses on the years leading up to it. Less is said about the years after. This guide is for women in their 50s who would like a calm, practical look at what some women notice in this decade, everyday habits worth trying and what to raise with a GP.
What you may notice in your 50s
The menopause is usually described as the point when you have gone a full year without a period. The time before it is often called the perimenopause, and the time after it the postmenopause. Everyone's timing is different.
Some women find this decade brings changes they did not expect. You may notice hot flushes or night sweats, sleep that feels lighter or more broken, shifts in mood or concentration, joint stiffness, vaginal dryness, or changes to your skin and hair. Others notice very little. Because so many things can affect how you feel, it is worth keeping a note of what you notice and talking it through with your GP rather than assuming everything is down to the menopause.
Things some women mention in this decade
Vaginal and bladder comfort
Some women notice vaginal dryness, discomfort during sex, needing to pass urine more urgently or more often, or more frequent urine infections. These are everyday things for a GP or practice nurse to hear about, and nothing to feel embarrassed about. It is worth mentioning them even if you have come in about something else.
Bone health
You cannot see or feel your bones day to day, so it is worth asking your GP whether a bone density scan would be useful for you. Things to mention include any family history of osteoporosis, any broken bones from a minor fall or knock, smoking and how much you drink. Your GP can explain what a scan involves and what the result means for you.
Heart health checks
Your 50s are a good time to make sure your routine checks are up to date. Ask your GP surgery about having your blood pressure and cholesterol checked if it has been a while. Your GP can explain what your numbers mean for you.
Sleep
Some women find sleep feels lighter or more broken in this decade, sometimes waking hot or sweaty and sometimes for no obvious reason. Things worth trying include going to bed and getting up at similar times, keeping the bedroom cool and dark, wearing light layers you can take off in the night, keeping caffeine to earlier in the day and keeping alcohol modest. If poor sleep is affecting your days, mention it to your GP.
Weight and body shape
You may find your weight or shape changes, or that habits that used to suit you feel different now. Rather than strict diets, many women prefer to focus on regular meals with plenty of vegetables, protein and calcium-rich foods as part of a varied diet, alongside movement they enjoy. If you have concerns about your weight, your GP can talk through checks and options with you.
Blood tests you might ask about
Some women like to have a blood test as a starting point for a conversation with their GP. Depending on what you choose, a panel may look at hormone levels, thyroid function, vitamin D, iron and cholesterol, among other markers. A result on its own cannot tell you why you feel the way you do, so it is best read alongside what you have noticed and talked through with a GP, who can explain what it means for you.
What you can try, and what to ask about
Talking to your GP about HRT
HRT is one of the options a GP may talk through with you. It comes in different forms, such as tablets, patches, gels and sprays, and the right choice depends on your own health, history and preferences. Your GP can explain the possible benefits and risks for you, and you can ask about a referral to a menopause clinic if you would like more specialist advice.
Before the appointment it can help to write down what you have noticed, when it started, how often it happens, what makes it better or worse, and everything you take, including supplements and anything bought over the counter.
Vaginal treatments
If you notice vaginal dryness or discomfort, ask your GP or practice nurse about vaginal treatments, which come as creams, pessaries, gels or rings, as well as moisturisers and lubricants you can buy from a pharmacy. They can talk you through the options, whether they can be used alongside anything else you take, and the benefits and risks for you.
Strength and balance work
Many women like to add some strength and balance work to their week, alongside walking or other movement they enjoy. That might be a class, resistance bands at home, gardening, carrying shopping or using weights at a gym, a couple of times a week. Start gently, build up at your own pace and ask a qualified instructor for help with technique if you are new to it. If you have a health condition, check with your GP first.
Other everyday habits worth trying include not smoking, keeping alcohol modest, making time for rest, and finding ways to manage stress, whether that is a walk outdoors, a hobby or time with friends and family.
If you are thinking about supplements
If you are considering a supplement, read the label carefully. Check the amount of each nutrient per daily serving and the percentage of the reference intake, and look for overlap if you take more than one product, as the same nutrient can turn up in several. Tell your pharmacist or GP about everything you take, especially if you are on prescribed medicines.
In Great Britain, companies may only describe what a nutrient does using wording from the official register of authorised health claims. A supplement is not a substitute for a varied diet, or for talking to your GP about how you feel.
When to see your GP
- Any bleeding after the menopause: please see your GP promptly
- If you notice vaginal or bladder changes and would like to talk about treatment options
- If you are using HRT and would like to talk about how you are finding it
- If you would like to ask about a bone density scan
- If you have not had your blood pressure or cholesterol checked for a while
- If changes in mood, sleep or concentration are affecting your daily life
- If anything new or unexplained is worrying you