Post-menopause - welcome to the forgotten phase

02/22/2026

2 min

Deze blog in het nederlands kun je hier vinden.

🔍 First a mini-lesson about the phases

1. Peri-menopause

The warm-up. On average, you start somewhere between the ages of 40 and 50. Your hormones are dancing the cha-cha-cha and you are trying to keep up with the pace.
Symptoms: irregular periods, mood swings, hot flashes, night sweats, brain fog... You know the drill.

2. Menopause

The big day itself. Your period has stayed away for 12 months in a row. Congratulations! You are officially in menopause. (Although it may not exactly feel like a party.)

3. Post-menopause

And then... silence. At least, in the media. But all kinds of things happen in your body. The hormones are now structurally on the back burner. And your body? It tries to find a new balance.

Think of changes in your: metabolism, muscle mass, skin, libido, bone density and sometimes... your self-image.

💬 Why no-one is talking about post-menopause

Because there seems to be less "drama". No periods to complain about, no new surprises to google.

But right now the long-term game begins. Your hormones may fluctuate less, but the consequences of that hormonal shift can continue to simmer for years. And here comes an important reality check: in post-menopause, the risks of chronic conditions increase, especially if your lifestyle does not change with you (... and so there is hope!).

❤️🦴🧠 Post-menopause: why lifestyle is so important now

Due to the lower estrogen levels, your protective layer changes, as it were, on several systems. This increases your risk of:

Cardiovascular disease
Estrogen had a protective role on your blood vessels. After menopause, your cholesterol profile often changes and the risk of high blood pressure and cardiovascular problems increases.
Osteoporosis
Bone breakdown is faster, bone building is slower. This makes bones more vulnerable, especially without strength training and sufficient protein/nutrients.
Cognitive decline / dementia
Not because you "suddenly become forgetful and that's normal", but because sleep, stress, insulin resistance and cardiovascular health also affect your brain. And guess what: you can influence that.

The good news: 👉 This is exactly the phase in which healthy habits pay extra dividends. Not just "for now", but for the next 20–30–40 years.

⚡ So what should you know about post-menopause?

Your metabolism changes. Broccoli and strength training will be your new best friends.
Muscle mass is your power tool. Muscles keep you strong, stable and metabolically fit (think: blood sugar, fat burning, energy).
Sleep remains tricky. (And no, it's not normal to be tired all the time.)
Your bones deserve love. Think of vitamin D, calcium, proteins and exercise with impact + strength.
Your heart wants to participate. Daily exercise, stress management and high-fibre food are game changers here.
Your mental strength grows. Really: this phase is often all about self-insight, letting go and making choices that suit you 100%.

👉 What can you do in this phase?

Invest in muscle power (your bones + metabolism will thank you)
Exercise every day (walking counts, but also add strength 2–3 times a week)
Eat for your heart and brain (lots of fibre, enough protein, healthy fats)
Work on your sleep rhythm (think: fewer screens, more rest)
Get to know your body again: what do you need now?

👉 PS

Let's stop talking about post-menopause as "everything is on its way out." No. Everything is falling into place. With the right knowledge, nutrition, exercise and support, you can reinvent yourself. And maybe... this is your most powerful version ever.