If you believe everything you read in the media about menopause, you'll think it's nothing but agonising symptoms, hot flushes and brain fog. And I don't deny for a moment that it comes with complex health challenges. But I urge you to look ahead. There are huge positives to be found post-menopause: it's time to create the adventures - large and small - that we want.

My latest book, The Power Decade: How to thrive after Menopause, was inspired by the many women over 50 I could see around me who were powering up post-menopause and creating wonderful adventures for themselves. Midlife and beyond can - and should be - a time of exploration, freedom and expansion.

These adventures need to be built on a foundation of good health. The decade after the menopause transition, from our 50s to 60s, is the most important for women's wellness. Here's why: on average, women experience menopause at the age of 51 and, statistically, the chronic conditions of ageing, like osteoporosis, diabetes, cardiovascular disease, and dementia may take root by 65. That gives us a window of opportunity to nurture our bodies and brains.

Here are some tips to get you powering up post-menopause:

1. Understand the role of oestrogen in the body

Oestrogen is not just a hormone of reproduction: we have receptors for it throughout our bodies. It affects the urinary tract, heart and blood vessels, bones, breasts, skin, hair, mucous membranes, pelvic muscles, and - critically - the brain.

This is an extremely reductive way of looking at it, but during our reproductive years, oestrogen wraps us in a protective cloak, helping us keep healthy. Once it's declined in menopause, regardless of HRT status we need to take care of ourselves.

2. Put yourself first

As a health coach working with women over 50 who want to age well and reduce their dementia risk, I hear a variation of, 'My health comes last on the to-do list' over and over again.

Many women are juggling demanding jobs, caring for older parents, raising teenagers, or have some other combination of responsibilities which impact their ability to prioritise themselves. But, post-menopause, when hormonal shifts combine with natural ageing, we have to put ourselves first.

It may involve a change of perspective, seeing a healthy lifestyle as an extension of the other priorities in our lives. It may also mean difficult decisions about how we use our time, because being 'selfish' now will help us give more to others over the years to come.

3. Learn about genitourinary syndrome

One of the biggest lessons I learned while writing The Power Decade was about the impact of menopause on our genitourinary health. This is a broad term that covers a variety of genital, sexual and urinary conditions, such as dryness, irritation, lack of lubrication, stress incontinence and recurrent urinary tract infections. It's not the most comfortable topic to discuss, but vitally important. These symptoms may begin during perimenopause, or they may not appear until many years later, and there's a tendency to suffer in silence.

Three things can help:

• Pelvic floor training: squeeze the muscles around your back passage, vagina and urethra as if you're trying to stop yourself peeing. Fully relax the muscles then do it again. Aim for 10 slow squeezes of 10 seconds each, then 10 fast one-second squeezes.
• Topical vaginal oestrogen: I'm not a doctor so can't recommend medication, but topical oestrogen isn't the same as systemic HRT. It can be used safely by almost anyone and helps tackle many of the symptoms of genitourinary syndrome. Talk to your GP for more information.
• Omega 7: an essential fatty acid. It's part of the natural structure of our skin and mucous membranes. The best external sources are oily fish like salmon, macadamia nuts, avocados and a coastal shrub called sea buckthorn. Research has linked supplementation with 3g of sea buckthorn oil daily to a significant reduction in vaginal atrophy symptoms for postmenopausal women.