Menopause is a natural stage in a woman’s life, but it can bring about a variety of physical and emotional changes. It refers to the process when a woman’s ovaries stop releasing eggs, menstruation ends, and she is no longer able to become pregnant. It usually occurs after the age of 45 and can cause problems like extreme mood swings, hot flashes, night sweats, and even loss of bone density.
While every woman’s journey is different, there are steps that can be proactively taken to make this transition easier and with less discomfort. To understand better, we spoke to expert Dr Ruchi Srivastav, Senior Consultant, Obstetrics and Gynaecology, Sharda Care Hospital, Greater Noida, to explore key strategies that can help you approach this new chapter in your life with confidence and health.
Tips to prepare for menopause
1. Understand your body
Knowledge is power. Educate yourself about the possible physical and emotional changes that come with menopause. “Understanding what to expect can help you better control your symptoms and reduce anxiety,” says Dr. Srivastav. The menopausal process is also linked to genetics, so you can also talk to your mom about her own experience with it.
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2. Nourish your body
A balanced diet is important for all aspects of your health, and it also plays a key role in managing menopausal symptoms: “Prioritize whole grains, lean protein, green leafy vegetables and foods rich in calcium. Limit sugary drinks, alcohol and caffeine, as these can worsen symptoms like hot flashes and mood swings,” she adds.
3. Stay active
According to a study published in the journal Menopause Review, regular physical activity can significantly improve your quality of life during menopause. “The goal is to get at least 30 minutes of moderate-intensity exercise on most days of the week, combining aerobic and strength training,” says Dr. Srivastav. The study claims that exercise can help reduce symptoms like mood swings, hot flashes, and sleep problems.
4. Get regular health checks
“A menopausal woman’s body can be complicated, so regular checkups are essential to catch potential health problems early,” she explains. Talk to your healthcare provider about appropriate screening tests, such as a breast exam, pelvic exam, and bone density test.
5. Consider natural supplements
“Some women find relief from menopausal symptoms with natural supplements such as evening primrose oil and black snake root,” says Dr. Srivastav. A comparative study published in the Journal of the National Institutes of Health found that black snake root may be more effective than evening primrose oil at dealing with menopausal hot flashes. However, before taking any new supplements, it’s important to consult with your health care provider to ensure it’s safe and appropriate for you.
6. Take care of your mental health
Five of the 22 studies found a significant increase in depression and anxiety in postmenopausal women. “This can lead to anxiety, mood swings and depression. To address these issues, incorporate stress-reducing activities like meditation, yoga and spending time in nature,” says Dr Srivastav.
in conclusion
Menopause can be tough, but luckily it can be managed with the right strategies. Follow these tips to successfully navigate menopause. Remember, every woman’s experience is unique, which is why it’s important to listen to your body and seek guidance from a medical professional if you sense anything unusual.
