What you can expect in Post-Menopause

Menopause is often talked about as “the change,” but what happens after? For women in their 50s and 60s, life after menopause is a new chapter with its own physical shifts, emotional developments, and liberating perks. This is a time when many women find a comfortable rhythm with their bodies again and discover that there’s plenty of vibrant life to be lived post-menopause. In this article, we’ll explore what life is like after menopause –from self-care to emotional well-being and real stories from women who’ve been there.

Emotional well-being after Menopause

The emotional journey after menopause can be full of surprises – and many of them are positive. It’s true that the transition period (perimenopause and the immediate years around your final menstrual cycle) can be rocky. Mood swings, irritability, and even depression are common as hormones fluctuate and life shifts. However, once you get through that transition, many women report feeling happier and more at peace than they did before. In fact, research suggests that postmenopausal women often experience better mood and greater life satisfaction. One long-term study in Australia found that women in their 60s reported improved mood, more patience, and less tension than in their younger years.⁸ Similarly, a survey in Britain showed 65% of postmenopausal women felt happier than they were pre-menopause, citing feelings of independence and better relationships with loved ones.⁸ These findings defy the old stereotype that menopause is all doom and gloom – for many, it’s quite the opposite.

Why the boost in mood? Part of it may be relief: once the hormonal rollercoaster slows down, your body and mind can find equilibrium again. One neuroscientist explains that while life satisfaction tends to dip during the menopause transition, it rebounds a couple of years after menopause and even surpasses previous levels.⁹ In other words, give yourself time to adjust – it’s common to feel out of sorts at first, but a few years into postmenopausal life, many women find their overall happiness actually climbs higher than before. Freed from the monthly cycle of hormonal highs and lows (and from worries about pregnancy or PMS), women often gain a new sense of stability and confidence in who they are.

Of course, every woman’s experience is unique. Some may initially feel a sense of loss – of youth or of the ability to have children – or struggle with an empty nest as grown kids leave home around the same time. Anxiety about aging or health changes can creep in as well. If you’re feeling persistently down or anxious, it’s important to reach out for support – talk to your doctor or a counselor, because menopause isn’t the end of feeling like yourself. Sometimes just getting reassurance or treatment for symptoms like sleep problems or mood swings can greatly improve your outlook. There’s no shame in seeking help; your mental health is as important as your physical health.

The good news is that in time, many women come to embrace this stage of life. There’s even a term, “menopausal zest,” coined by anthropologist Margaret Mead to describe the burst of energy and renewed purpose some women experience after menopause.¹⁰ Instead of viewing menopause as an ending, they experience it as a new beginning – an opportunity to rediscover themselves with a fresh perspective. At some point, you might find you care a little less about what others think and more about what you want. Many women talk about this period as a time of self-assurance and even adventurousness. In fact, some have started calling it a “second adulthood” or a personal renaissance.¹¹ – a phase of life where interests, priorities, and attitudes shift in a positive way, and you can truly focus on what fulfills you.

Relationships and intimacy after Menopause

Life after menopause can also bring changes in your relationships – and often, these changes are refreshing. With no monthly cycles to plan around, many women and their partners find that intimacy becomes more relaxed and spontaneous. You can enjoy sex without the same worries about timing or the fear of an unplanned pregnancy, which is a huge relief for many couples. In fact, enjoying sex without thinking about potential “unanticipated outcomes” is frequently cited as one of the great benefits of menopause.¹²menopause Some partners grow closer during this time, bonding over the freedom that comes with not having to worry about periods or birth control. There’s a sense of “we’re in this together” that can deepen a relationship.

On the flip side, the physical changes of menopause can present some challenges in the bedroom. Lower estrogen levels can lead to vaginal dryness and thinner tissues, which might make sex painful or decrease your libido. If you’re experiencing these issues, know that you’re not alone – and there are solutions. Doctors often recommend vaginal lubricants or moisturizers as a first step to ease dryness. For more severe symptoms, low-dose estrogen therapies (creams, tablets, or rings placed in the vagina) can help restore elasticity and moisture to vaginal tissues.¹³ These treatments, along with open communication with your partner, can make sex after menopause comfortable and enjoyable. It may take a bit of experimentation (and a sense of humor), but many women continue to have a satisfying intimate life well into their 50s, 60s, and beyond. The key is to communicate what feels good, be patient with yourself, and seek medical advice if you need it – there’s absolutely no reason to suffer in silence.

  “ended a few friendships because I don’t have time for people who can’t apologize or take ownership.”

Beyond intimacy, menopause can influence your broader relationships and social life. Interestingly, some women find they become a bit more outspoken or less inclined to “people-please” as they move through menopause. The hormonal shifts and life reevaluation that happen around this time can bring a certain clarity about who and what matters. Ann Marie, a magazine founder in her 50s, shared that during menopause she “ended a few friendships because I don’t have time for people who can’t apologize or take ownership.” She started being more honest about her feelings with family, too, and found it “very freeing to let it go!”.¹⁴ In other words, hitting postmenopause can come with a newfound resolve to set boundaries and surround yourself with positive influences. Many women discover they have a lower tolerance for toxic relationships and choose to invest their energy in the friendships and family connections that truly uplift them.

If menopause ever makes you feel isolated, remember that you are far from alone. Millions of women are going through or have gone through the same transition. It can help to connect with others who understand – whether that means talking openly with friends around your age or joining a community devoted to midlife women’s health. As one woman put it, “Menopause can be an isolating experience but there are so many of us in this boat together.”¹⁵ Finding your tribe, even if it’s an online support group or a local workshop, can turn the journey into something empowering. Sharing stories, tips, and a few laughs with women who “get it” can make a world of difference. You might even find that new friendships form during this time, forged by the common experience of navigating life after menopause.

Lifestyle and self-care in your 50s and 60s

Thriving after menopause isn’t just about what’s happening to you – it’s also about what you do for yourself. A healthy lifestyle becomes more important than ever, not only to manage postmenopausal changes but to set the stage for many active, satisfying years ahead. The good news is that the basics go a long way. Regular exercise is one of the best things you can do in this phase. Staying active helps prevent the creeping weight gain that often comes after menopause, keeps your heart healthy, and strengthens your bones (reducing osteoporosis risk).¹⁶ It even boosts your mood by releasing feel-good hormones. Even something as simple as brisk walking, biking, or dancing for 30 minutes a day, a few times a week, can make a significant difference. Weight-bearing exercises (like walking, jogging, or light strength training) are especially beneficial for keeping bones strong. In short, moving your body will help you feel better both physically and mentally, and your bones and heart will thank you.

Nutrition is another cornerstone of postmenopausal health. With estrogen levels lower, it’s important to ensure you’re getting enough calcium and vitamin D to support your bones. Experts typically recommend about 1,200 mg of calcium per day for postmenopausal women, along with 600–800 IU of vitamin D daily to aid calcium absorption.¹⁷ You can get calcium from foods like dairy products, fortified plant milks, leafy greens, and almonds, and vitamin D from sources like fatty fish or fortified foods (and sunlight, to a degree). Beyond bone health, focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to keep your heart healthy and energy levels up. Cutting down on excess sugar and saturated fats is wise, especially since metabolism tends to slow down. And don’t forget to stay hydrated – drinking plenty of water can help with issues like skin dryness and can aid digestion.

Equally important is listening to your body and prioritizing self-care. After spending decades caring for others – children, partners, aging parents – midlife can be a time to finally put yourself on the to-do list. “It’s important to invest in your own self-care,” says Sally, 56, who emphasizes finding balance in this .¹⁸ She reminds women that this is a time when “it’s okay to say no” and to shift time and energy to your own well‑being.¹⁹ Whether that means taking a Pilates class in the middle of the day, picking up a hobby you love, or simply allowing yourself quiet downtime, taking care of you is essential. Tuning in to your needs is not selfish; it’s the key to staying healthy and happy after menopause. When you nurture yourself, you build the strength and resilience to handle whatever life brings – and you definitely deserve that care.

Many women also use this stage of life to embark on new adventures or pursue long-held dreams. With children grown and perhaps career obligations shifting, your 50s or 60s can be a fantastic opportunity for personal growth. For example, one woman, Sharon, celebrated her post-menopausal freedom by climbing Mount Kilimanjaro to mark the transition!²⁰ (She doesn’t think it’s odd at all – in fact, she also hiked the Inca Trail when she became an empty nester.) You don’t have to scale a mountain to find fulfillment, of course – the idea is to embrace what makes you feel alive. Maybe you’ll travel more, start a small business or passion project, volunteer for a cause, or learn a new skill. The possibilities are wide open. Sharon, who is a doctor herself, advises that to feel your best in menopause, “you need to eat right, sleep right, clean up your thoughts, move your body, and hydrate.” If you do all that, she says, “it will be a beautiful time and a time for you to shine”.²¹ In other words, taking care of your physical and mental health will allow you to fully enjoy this chapter – and maybe even surprise yourself with what you’re capable of. This can truly be a time to shine.

Embracing the next chapter

Life after menopause is truly what you make of it. Yes, your body has changed and there are new things to pay attention to, but there’s also a world of experience and opportunity on the other side of this transition. Women in their 50s and 60s today are writing inspiring new chapters – from gaining confidence in their own skin, to pursuing careers or passions with renewed vigor, to enjoying the freedom that comes with not having to plan life around a monthly cycle. As one expert nicely put it, menopause can be “a second adulthood” for many women – a chance to reinvent yourself or finally put your priorities first.¹¹

So if you’re wondering what happens after menopause, the answer is: a lot, and it can be pretty wonderful. Armed with good information, support, and a dash of optimism, you can navigate the physical changes, nurture your well-being, and truly flourish in the years post-menopause. In many ways, this is a time to focus on you – to use that hard-won wisdom, take care of your health, strengthen your relationships, and maybe even embark on the adventures you’ve always dreamed about. Menopause isn’t an ending by any means; for many women, it marks the beginning of one of the most liberating and fulfilling phases of life. Embrace this next chapter with confidence and curiosity, and you might find that life after “the change” is a richly rewarding journey.

Author: Tsion Basazinew