Thanks to sex hormones affecting every physiological structure and process in some way, menopause can impact every single body system, from a woman’s head to her toes. That said, every woman will experience menopause differently.
Here’s a quick reference list of the common anatomical and physiological changes of menopause.
Remember: as your coach, I am here to help you implement nutrition, exercise, and lifestyle strategies to boost your overall health and improve or mitigate many of the symptoms on this list.
Reproductive System
Lower estrogen and progesterone
Higher follicle-stimulating hormone (until later in postmenopause)
Periods become less frequent and then stop
Follicle count goes down; ovulation stops
Breast changes (e.g., change in shape, more tenderness, less elasticity, higher cancer risk)
Vaginal changes (e.g., dryness and thinning skin, lower elasticity, more pain)
Urogenital changes (e.g., pain when urinating, urinary tract changes)
Increased risk of pelvic floor dysfunction (e.g., leaking urine)
Possible sexual dysfunction (e.g., dyspareunia, decreased libido)
Central and Peripheral Nervous System
Cognitive changes (e.g., learning, memory, focus, attention)
Sleep changes (e.g., insomnia, night sweats, changes to circadian rhythm)
Mood changes (e.g., more anxiety, irritability, depression)
Peripheral nerve changes (e.g., unusual skin sensations, pain and touch sensitivity)
Migraines and headaches
Vasomotor symptoms (e.g., hot flushes)
Cardiovascular System
Stiffer and less elastic blood vessels
Higher blood pressure
Higher cardiovascular disease risk
Increased risk of blood clots
Respiratory System
Higher risk of respiratory infections and COPD
Lower lung capacity and function
Musculoskeletal System
Loss of muscle mass
Loss of bone density
Slower healing of connective tissues; stiffer connective tissues
More aches and pains in muscles and joints
Metabolism
Changes in glucose metabolism and insulin sensitivity
Changes in fatty acid metabolism
Changes in metabolic health
Body Composition
Increased visceral and abdominal adiposity
Changes in fat distribution
Possible weight gain
Digestive System
Changes in digestion and gastric function (e.g., changes in gastric motility, changes in bowel habits, indigestion, constipation, heartburn)
New food intolerances
Changes to the gut microbiome
Increased risk of GI cancers
Inflammation and Immunity
Higher inflammation and elevated immune response to pro-inflammatory cytokines
Decreased activity of some immune cell types (e.g., natural killer cells)
Skin and Mucous Membranes
Thinner, drier, and less elastic tissues
Odd or unusual skin sensations (e.g., formication)
Takeaway: The physiology of menopause is NO JOKE! This is why it is so important to use as many defensive strategies as possible to protect against muscle loss in order to protect your metabolic rate and overall health!