Hormone health after menopause

What you may notice in your 60s

By your 60s you may feel the menopause is well behind you, or you may still be noticing changes. Some women still have hot flushes or night sweats, while others notice joint stiffness, vaginal dryness, changes to their skin and hair, lighter sleep, or shifts in energy, mood or memory. Others notice very little.

Many of these things can have more than one cause, so rather than putting everything down to age or the menopause, it is worth keeping a note of what you notice and talking it through with your GP.

Things worth keeping an eye on

Bone health

If you have not yet had a conversation about your bones, 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, any long-term medicines you take, smoking and how much you drink. Your GP can explain what a scan involves and what the result means for you.

Heart health checks

Ask your GP surgery about having your blood pressure, cholesterol and blood sugar checked if it has been a while. Your GP can explain what your numbers mean for you and talk through anything they would suggest.

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 it is worth raising them even if you have come in about something else.

Your GP can talk you through options such as vaginal treatments, which come as creams, pessaries, gels or rings, as well as moisturisers and lubricants you can buy from a pharmacy, along with the benefits and risks for you. If you have these concerns and have not discussed them yet, bring them up at your next appointment.

Memory and concentration

Some women notice it takes longer to find a word, or that they are more forgetful than they used to be. Many people find it reassuring to talk this through, and your GP can suggest checks if anything concerns you. Everyday habits worth trying include keeping active, a regular sleep routine, staying in touch with friends and family, and making time for things that keep you interested and engaged.

Strength and balance

Some women notice that everyday tasks such as climbing stairs, getting up from a chair or carrying shopping feel harder than they did. Strength and balance work is worth trying, whether that is a class, resistance bands at home, tai chi, gardening 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 about technique. Including protein foods in your meals as part of a varied diet is worth thinking about too. If you have a health condition or have had a fall, check with your GP first.

Talking to your GP about HRT

Whether you are already using HRT and wondering about continuing or stopping, or are thinking about it for the first time, a good next step is a conversation with your GP or a menopause clinic. There is no single rule that applies to everyone: decisions are made individually, taking into account what you are noticing, your health and history, and what matters to you. Your GP can explain the options and the possible benefits and risks for you.

Before the appointment, it can help to note 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.

You can also ask separately about vaginal treatments, and whether they are worth considering alongside or instead of other options.

Everyday habits worth trying

Alongside strength and balance work, everyday habits worth trying include a regular sleep routine, a cool dark bedroom, regular meals with plenty of vegetables, protein and calcium-rich foods as part of a varied diet, keeping alcohol and late caffeine modest, not smoking, getting outdoors, resting when you need to and spending time with other people. Small, steady changes are often easier to keep up than big ones.

If you are thinking about supplements, 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, particularly 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, and a supplement is not a substitute for a varied diet.

When to see your GP

• Any bleeding after the menopause: please see your GP promptly
• If you would like to ask about a bone density scan
• If you notice vaginal or bladder changes and would like to talk about treatment options
• If you have not had your blood pressure, cholesterol or blood sugar checked for a while
• If you would like to talk about continuing, stopping or starting HRT
• If ongoing tiredness, changes in memory or joint pain are affecting your daily life
• If you have had a fall, or anything new or unexplained is worrying you