Most women over 60 have entered a new phase in life and health: post-menopause. According to Dr. Tara Scott, MD, gynecologist and Medical Advisor at Versalie, by the age of 60, most women are postmenopausal.
“While menopause typically occurs between 45-55, by their 60s, women are generally well beyond this transition,” says Dr. Scott. “However, because menopause is not a one-size-fits-all experience, some may continue to experience symptoms related to hormonal changes such as sleep disturbances, hot flashes, etc.”
Post-menopause can bring with it several physical changes. Some of the most noticeable changes can be seen in skin elasticity, muscle mass and bone density. Dr. Scott notes that bone loss is the most dramatic within three years of a woman’s last period.
“Vaginal dryness, which is progressive, and weight gain are also common,” explains Dr. Scott. “Mentally, some women may experience ‘brain fog’ or difficulty concentrating. The emotional impact of menopause, such as mood swings or anxiety, may have stabilized, but maintaining mental well-being through healthy lifestyle choices is always important.”
Another post menopause symptom shocker: hot flashes may last up to 10 years, but generally resolve eventually.
Related: ‘I’m an OB/GYN—This Is the One Vitamin I’m Begging Post-Menopausal Women To Get More Of’
The One Habit Women Over 60 Should Stop Doing
According to Dr. Scott, women over 60 should stop drinking alcohol daily to improve mood or sleep associated with postmenopausal changes.
“Studies oscillate back and forth as to the risks of alcohol, but as you age, alcohol is not good for your brain,” she says. “Many women get into the habit of daily wine during menopause to help them calm down or fall asleep, but too much alcohol is not good for your memory and brain function.”
Regular drinking has also been linked with shorter sleep duration in postmenopausal women.
A 2024 study published in JAMA Network Open found that adults over 60 who regularly drank–classified as 1.5 drinks per day for women–had an increased risk of early death, increased risk of dying from cancer, and increased risk of dying from cardiac problems–compared to those who moderately drank, classified as 1-2 drinks per week.
Dr. Scott recommends that women decrease their alcohol consumption completely–or at a minimum, to 1-2 drinks per week.
According to the Centers for Disease Control and Prevention, one drink is equivalent to:
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12 ounces of beer with 5% alcohol
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8 ounces of malt liquor with 7% alcohol
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5 ounces of wine with 12% alcohol
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A shot or 1.5 ounces of liquor or distilled spirits (80-proof liquor)
Related: 6 Major Things That Happen to Your Body if You Stop Drinking Alcohol
Habits That Benefit Women Over 60
Besides minimizing your alcohol intake, there are also other ways that women over 60 can benefit their health.
Not smoking
Smoking can be one of the most harmful activities for women over 60. “We know the leading cause of death is cardiovascular disease in this age group, and smoking can be a major contributor,” says Dr. Ashanda Saint Jean, MD, FACOG, gynecologist at Health Alliance Hospitals Westchester Medical Center. “Smoking cessation can always improve better life outcomes.”
Preventative exams
Seeking regular care for preventative exams could save your life if you are over 60. “I encourage patients to participate in their screenings for breast, cervical and colon cancers,” says Dr. Somi Javaid, MD, FACOG, a board-certified OB/GYN and founder of HerMD. “I also recommend genetic testing to assess elevated risk for cancer. If an individual is at increased risk, insurance companies will cover additional imaging and screenings.”
Related: The One Thing You Should Never, Ever Do if You’re Over 60 and Want To Stay Healthy
Daily exercise
Exercising regularly helps improve strength, muscle development and overall long-term health. “Regular physical activity, such as walking, strength training, yoga, etc. is essential to maintaining mobility, improving mood, and preserving overall health and well-being in postmenopausal years,” says Dr. Scott. “Prioritizing weight and resistance training, as well as walking or cardiovascular exercise, is important.”
The current Physical Activity Guidelines for Americans recommend adults get 150 minutes of moderate-intensity physical activity a week.
Adequate sleep
Adults need at least 7 hours of sleep each night, according to the Journal of Clinical Sleep Medicine. “Your body is able to repair itself during deep sleep,” says Dr. Scott. “Prioritizing good sleep by establishing a routine, limiting caffeine and screen time before bed, and addressing any sleep disorders like sleep apnea can significantly improve health and quality of life during your postmenopausal years.
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