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Menopause: The Hidden Effects on the Body and How to Avoid Them

Discover the little-known effects of menopause, how they transform your body, and what to do to avoid risks and take care of your overall health....
Author: Patricia Alegsa
14-08-2025 13:54


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Table of Contents

  1. A Body in Transition: What’s Happening and Why You’re Not “Overreacting” 😉
  2. Bones, Muscles, and Heart: Your Power Triad
  3. Mind, Sleep, and Desire: Integral Health That Also Matters
  4. 30-Day Action Plan: Start Today and Adjust as You Go 💪

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A Body in Transition: What’s Happening and Why You’re Not “Overreacting” 😉


Your body changes at its own pace, not according to myths. During perimenopause and menopause, estrogen and progesterone levels drop, shaking up several systems: bones, muscles, heart, intestines, skin, brain, sleep, and sexuality. These are not just “age-related things.” They are real changes impacting your daily life and future health.

Fun fact: most women reach menopause around age 51, but the transition can start 4 to 10 years earlier. During this period, symptoms rise and fall like a roller coaster. Sound familiar?

In talks I give, I often ask: what worries you more today, hot flashes or brain fog? “Brain fog” almost always wins. Don’t worry: you’re not “becoming forgetful.” Your brain is listening to your hormones.

Key Points We Often Overlook

- Bone loss accelerates from about 2 years before your last period until 5 years after. Bone you don’t load is bone you lose.

- Muscle strength declines if you don’t train it; we call this sarcopenia, which brings fatigue, falls, and more abdominal fat.

- Fat distribution changes and cholesterol rises; cardiovascular risk is no longer “someone else’s problem.”

- The gut microbiome alters, along with inflammation and nutrient absorption.

- Sleep breaks down. And without sleep, everything becomes harder.

- The genitourinary syndrome of menopause appears: dryness, burning, pain, urinary urgency. It’s not about “normalizing it and enduring.”


You can read more: Discover What Mental Menopause Is Like in Women


Bones, Muscles, and Heart: Your Power Triad


As a psychologist and educator, I see a pattern: when you take care of this triad, everything else improves.

Strong Bones, Freer Life

 - Do strength training and weights at least 3 times a week. Walking helps the heart but isn’t enough for bones.
- Aim for 1.0–1.2 g of calcium daily and enough vitamin D. Sun exposure, check-ups, and supplements if needed.
- Train balance: yoga, tai chi, “walking on a line” at home. Fewer falls, fewer fractures.
- In selected cases, hormone therapy can help with bone health. Your doctor should evaluate this individually.

Muscle: Your Metabolic Insurance

 - Simple goal: 2–4 strength sessions + 150–300 minutes of moderate cardio per week.
- Daily protein: 1.2–1.6 g/kg of body weight, spread over 3–4 meals. Add legumes, eggs, fish, dairy or alternatives.
- A fact I love: muscle responds at any age. It’s never too late to gain strength.

Heart in Focus

 - Quit smoking. Reduce alcohol. Check blood pressure, glucose, and lipids yearly.
- Don’t use hormone therapy to “prevent” heart disease generally. It may be considered in specific cases under medical supervision.
- Waistline goal: below 88 cm helps reduce metabolic risk.


Mind, Sleep, and Desire: Integral Health That Also Matters


I’ve supported many women who said “I’m irritable; I don’t recognize myself.” Hormonal changes mix with real life: work, family, grief, achievements. All together it weighs heavily.

Mood and Brain

 - Estrogen decline can promote depression and anxiety or worsen previous conditions. Seek help early; don’t wait for it to “pass.”
- Cognitive-behavioral therapy works. Regular exercise too. Sometimes antidepressants help and also reduce hot flashes.
- “Mental fog”: usually temporary. Protect your brain with cognitive challenges, social connections, and a Mediterranean-style diet. If your menopause started before 45 or you have a family history of dementia, consult for a preventive plan.

Sleeping Well Is Not a Luxury

 - Keep a consistent routine, cool bedroom, fewer screens and caffeine after midday.
- Cognitive-behavioral therapy for insomnia is gold. And exercise—even light—improves rest.
- Intense nighttime hot flashes: discuss hormone therapy or alternatives like gabapentin or other medications depending on your case.

Sexual Health and Pelvic Floor

 - Dryness and pain: local intravaginal estrogens and DHEA improve tissue and reduce urinary infections. Add lubricants and moisturizers.
- Pelvic floor physical therapy changes lives. Literally.
- Low desire: work on couple communication, mindfulness, and sensory focus exercises. In specific cases, testosterone may be considered under professional supervision.
- Avoid irritants: scented soaps, vaginal douches, excess caffeine if it triggers urgency.

A little clinical anecdote: a patient who ran marathons was surprised to see that with vaginal estrogen and pelvic floor exercises her urinary urgencies decreased more than with any “magic tea.” Science 1 – Myth 0.

The Best Exercises to Do After Age 60


30-Day Action Plan: Start Today and Adjust as You Go 💪


- Week 1

- Schedule appointments: clinical check-up, blood pressure, glucose, lipid profile, and exercise plan. If you have risk factors, ask about bone densitometry.
- Simple cooking: vegetables on half the plate, legumes 3 times a week, 25–30 g fiber daily, one fermented food daily (yogurt, kefir, kimchi).
- Basic sleep hygiene and hot flash tracking. What triggers them?

- Week 2

- Add 2 days of strength training. Start with bodyweight and resistance bands.
- Review protein intake: add a portion at each meal.
- Limit alcohol to minimum. Quit smoking if you do. Ask for help if needed.

- Week 3

- Train balance 10 minutes daily.
- Schedule social life and pleasure time. Yes, I assign that as therapeutic homework.
- If there is sexual pain or dryness, consult about local therapy. No “enduring” it.

- Week 4

- Adjust the plan: what worked? What was hard? Change it; don’t quit.
- Check stress: 5–10 minutes of slow breathing or meditation. Your nervous system will thank you.
- Set quarterly goals: strength targets, hours of sleep, reasonable step counts.

Signs That Warrant Prompt Consultation

 - Abnormal bleeding, pelvic pain or unexplained weight loss.
- Persistent depression, anxiety that doesn’t ease, suicidal thoughts.
- Hot flashes or night sweats ruining your daily life.
- Repeated urinary infections, sexual pain that doesn’t improve.

Extras That Help but Few Mention

 - Skin and collagen: estrogen drops and skin notices it. Photoprotection, topical retinoids and enough protein make a difference.

- Joints: joint pain improves with regular movement and strength training. Sometimes small changes in footwear and walking technique relieve more than a pill.

- Teeth and gums: oral health relates to heart health. Schedule your check-up.

I leave you with a question to close: if you chose one action this week, which would bring you closer to the life you want in this stage?

I choose to accompany you with evidence, humor, and realism. You are not alone on this journey. Your body changes—yes. You decide how to care for it and how to inhabit this version of yourself. And that is the powerful part of the story ✨



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I am Patricia Alegsa

I have been writing horoscope and self-help articles professionally for over 20 years.

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