How to Build Your Muscle After Menopause.

Menopause marks the end of a woman’s reproductive years. You have reached menopause when a full year has passed without having a period. This happens for most women after age 45. 

Some women are hardly aware of the changes occurring as they near menopause. Some are bothered by hot flashes, night sweats, and vaginal dryness. You might notice other changes too, such as mood changes and memory problems. 
We don’t always know if changes are related to menopause, aging, or both. For most women, some discomforts related to menopause, such as hot flashes, may go away 3 to 5 years after reaching menopause. 
Other symptoms, such as vaginal dryness, may not go away. Many women are able to cope with mild menopause discomforts. 

Try these tips:

Hot flashes - Wear fabrics that breathe, and dress in layers. 
• Drink something cold when a hot flash starts. 
• Keep track of when hot flashes happen so you can avoid triggers. 
Night sweats - Keep your bedroom cool or use a fan. 
• Wear breathable nightclothes. 
Vaginal dryness and discomfort - Water-based lubricants or estrogen creams or tablets can help restore moisture and tissue health when dryness is caused by reduced estrogen.

Taking hormones, called menopausal hormone therapy (MHT), can be good at relieving moderate to severe symptoms and preventing bone loss. But MHT has some serious risks, especially if used for a long time. Talk to your doctor about the benefits and risks of MHT. If you decide to try MHT, use the lowest dose that helps for the shortest time you need it. Keep in mind that menopause is a normal part of a woman’s life—not a disease. But it can affect your health in some important ways. Lower levels of estrogen increase your risk of bone disease in the postmenopausal years. Heart disease risk also increases after menopause. You might wonder if MHT can help. But recent studies suggest that women should not use MHT to protect against heart dis And other drugs can help bone loss. You also can take steps to lower your risks for these health problems.

According to a new report, vitamin D supplementation can significantly increase muscle strength and reduce the loss of body muscle mass in women years after menopause.

Researchers found older women who received vitamin D supplements experienced a significant increase (+25.3%) in muscle strength, while those receiving a placebo lost an average of 6.8% of their muscle mass during the course of the multi-year study.

The study also revealed that those who did not receive vitamin D supplements were nearly two times more likely to experience a fall.

Dr. Wulf H. Utian, the Executive Director of The North American Menopause Society adds, "While this study is unlikely to decide the debate over Vitamin D, it provides further evidence to support the use of vitamin D supplements by postmenopausal women in an effort to reduce frailty and an increased risk of falling."

Reference - The North American Menopause Society, September 2015.
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