Menopause is a natural phenomenon that marks the end of the menstrual cycle, just like menstruation. After menopause, women can no longer become fertile, except in rare cases where they undergo specialized fertility treatments.
During menopause, many changes occur in the body, causing a range of symptoms. This is especially due to hormonal fluctuations, which can also make women more susceptible to health conditions such as heart disease. Therefore, it’s important to find ways to manage your hormones effectively. Here’s all you need to know.
Read more: Early menopause: Understanding the health risks and symptoms to watch out for
Why does menopause occur?
According to Dr Hina Shaikh, consultant obstetrics and gynaecologist, Fortis Hiranandani Vashi Hospital , menopause occurs when estrogen and progesterone levels fall and a woman’s ovaries stop producing eggs.
However, it is important to remember that menopause is only part of a gradual transition that may also begin with a change in your menstrual cycle. The early stages of menopause are called perimenopause, while the period after menopause is called postmenopause, which refers to the period when a woman does not have a period for a year or more.
The World Health Organization (WHO) states that the number of menopausal women worldwide is increasing.
“By 2021, women aged 50 and over will account for 26 per cent of all women and girls worldwide, up from 22 per cent a decade ago,” the health agency noted.
Why Lifestyle Changes Can Help Manage Menopause Symptoms
Common symptoms of menopause include hot flashes, mood swings, anxiety, depression, irregular menstrual periods or bleeding disorders, weight gain, and increased risk of fractures.
“Lifestyle changes like eating a healthy and balanced diet, eating meals on time, having an early dinner and sleep can help improve the metabolism which slows down during menopause. Also, exercise, a 45-minute walk, yoga, aerobics or any activity is essential to control hormones and associated symptoms,” says Dr Shaikh.
Dietary Recommendations
Doctors recommend a high-protein, high-fiber diet, including fruits, green leafy vegetables, oats, beans, and peas.
She stressed the importance of complex carbohydrates like millet, jowar, bajra and ragi and warned against consumption of processed, packaged foods, excessive consumption of sugar, salt, soft drinks and alcohol or any kind of addiction.
Additionally, calcium and omega-3 fatty acid supplements may help increase calcium needs and improve mood swings.
Women lose up to 10% of their bone density in the five years after menopause. In fact, a study published in StatPearls Publishing found that osteoporosis, which weakens bones, is heavily influenced by hormones. Therefore, in postmenopausal women, the decline in estrogen levels weakens bones and increases the risk of osteoporosis. Therefore, it is necessary to increase calcium intake.
Read more: Gynaecologist answers common questions about menopause
The role of hormone replacement therapy (HRT)
Hormone replacement therapy (HRT) is a type of hormone therapy that replaces estrogen that the body can no longer produce. Dr. Shaikh says this type of treatment is usually offered between the ages of 47 and 53.
The main benefits include preventing osteoporosis, improving mood, reducing hot flashes, and increasing libido levels.
On the other hand, HRT can also cause side effects such as headaches and dizziness. There is also a risk of blood clots, and therefore a higher risk of stroke and thromboembolism, as well as a slight risk of breast cancer, the doctor noted, adding that it should be avoided by patients with a family history of breast cancer, those with liver disease and those who suffer from migraines.
Managing stress can help reduce menopausal symptoms
Stress can cause an increase in stress hormones, which can hasten menopause and lead to further hormonal imbalances. Hence, here are some strategies to reduce stress during menopause:
- Exercise is the best way to control stress levels. Walking or weightlifting for 45 minutes a day can help improve bone density and strength.
- Yoga helps maintain flexibility and relaxes the mind, body and soul.
- Breathing exercises and meditation can also help reduce stress and anxiety.
If you frequently feel stressed, address the underlying causes and discuss the issue with a trusted friend or family member. Avoid isolating yourself and pursue a hobby that brings you joy.
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