Menopause, just like menstruation, is a natural phenomenon that marks the end of the menstrual cycle. After hitting menopause, women cannot become pregnant, except in rare cases wherein specialised fertility treatments are used.
During menopause, several bodily changes take place, leading to various kinds of symptoms. This is particularly due to the fluctuations in the hormones, which may also make women more prone to health conditions, like heart diseases. Therefore, the key is to find ways to effectively manage hormones. Here’s all you need to know.
Menopause occurs when oestrogen and progesterone levels decline and when a woman’s ovaries stop producing eggs.
However, it is important to note that menopause is just a part of the transition, which is gradual and can start with changes in menstrual cycles. The early stages of menopause are referred to as perimenopause, whereas the period of time after menopause is called postmenopause, which is when a woman hasn’t had a period for more than a year.
The World Health Organization (WHO) states that the global population of postmenopausal women is growing.
“In 2021, women aged 50 and over accounted for 26% of all women and girls globally. This was up from 22% 10 years earlier,” the health body notes.
Some of the common symptoms of menopause include hot flashes, mood swings, anxiety, depression, irregular cycles or bleeding disorders, weight gain, and an increased risk of fractures.
Dr Sheikh says, “Lifestyle changes like eating healthy balanced meals, eating on time, and sleeping on time with early dinners are helpful to improve the slow metabolism in menopause. In addition, exercise, walking for 45 minutes, yoga, aerobics, or any activity is essential in managing the hormones and associated symptoms.”
Dietary Recommendations
The doctor recommends a high-fibre diet with a good intake of protein, which includes fruits, green leafy vegetables, oats, legumes, and pulses.
She emphasises the importance of complex carbohydrates like millet, jowar, bajra, and ragi and warns against processed foods, packaged foods, high intake of sugar, salt, beverages, alcohol, or any addiction.
Additionally, calcium and omega-3 fatty acid supplements can help improve calcium requirements and improve mood swings.
Reportedly, women lose up to 10% of their bone density in the first five years after menopause. In fact, research suggests that osteoporosis, a condition where bones become weak, is greatly influenced by hormones. And therefore, in postmenopausal women, the decrease in oestrogen levels can lead to weaker bones, increasing the risk of osteoporosis. Hence the need to increase calcium intake.
Hormonal replacement therapy (HRT) is a form of hormone therapy that helps replace the oestrogen that the body cannot make anymore. According to Dr Sheikh, this type of treatment is commonly given around the age of 47–53.
Some of the key benefits include prevention of osteoporosis, improvement in mood swings, reduction in hot flashes, and improvement in libido levels.
On the contrary, HRT can also lead to side effects, including headaches and dizziness. Additionally, there is a risk of blood clotting and hence high chances of stroke, thromboembolism, and a mild risk of breast cancer, the doctor notes, adding that it should be avoided in patients with a history of breast cancer in the family, liver disorders, and migraine patients.
Managing Stress May Help Relieve Menopause Symptoms
Stress causes an increase in the stress hormones, which can accelerate menopause and cause more hormonal imbalance. Hence, here are stress-reducing strategies during menopause:
Exercise is the best way to manage stress levels; walking 45 minutes per day or weight training is beneficial in improving bone density and strength.
Yoga helps in maintaining flexibility and promotes a relaxed mind, body, and soul.
Breathing exercises and meditation can also help alleviate stress and anxiety.
For people who are constantly stressed, address the underlying cause and speak to a trusted friend or family member about it. Do not isolate yourself and indulge in hobbies that give you pleasure.
