Understanding Menopause: To welcome the next phase of your life
By Dr. Shaik Nilofer Saleem, MBBS, MS, FMAS, Diploma Cosmetic Gynecology (Germany) Consultant Obstetrician & Laparoscopic Surgeon, Ankura Hospital for Women and Children, Attapur
Menopause is a natural stage in a woman’s life that signals the end of her ability to have children. The menstrual period ends in a woman, usually between the ages of 45 and 55. This change happens because the ovaries slowly stop making the hormones oestrogen and progesterone, which are important for the menstrual cycle. As these hormone levels drop, periods become irregular and eventually stop.
Menopause has three main stages:
1. Perimenopause: This is the time leading up to menopause when hormone levels start to change. Women may notice irregular periods and symptoms like hot flashes, night sweats, and mood swings.
2. Menopause: This stage is confirmed after a woman has undergone 12 months without a period. Hormone levels stay low, and reproductive functions end.
3. Postmenopause: This phase comes after menopause. While some symptoms may continue for a while, the body starts to adapt to the lower hormone levels.
Common menopause symptoms include hot flashes, mood changes, trouble sleeping, vaginal dryness, and lower bone density. Each woman’s experience with menopause is different; some may have few symptoms, while others may find it more difficult.
Women should prioritize their health during this transitional phase by scheduling regular healthcare appointments with the Gynaecologist. These consultations, especially on lifestyle changes, hormone therapy options, monitoring bone health, etc., can help them navigate the transition and manage symptoms, etc., thereby making the menopause transition smoother. A proactive approach enables women to better navigate the changes associated with menopause.
Preparing for Menopause
Understanding menopause can help lessen worries and prepare women for this natural stage of life. Here are some ways to make the transition smoother:
Learn About Menopause: Familiarize yourself with the stages and symptoms of menopause. Being informed can help you handle this change more effectively. Talk to a healthcare provider about any changes in your menstrual cycle for early advice and support.
Embrace a Healthy Lifestyle:
Nutritious Diet: Aim for a balanced diet that includes calcium and vitamin D to support your bones. Add dairy products, leafy greens, and fortified foods to your meals.
Regular Physical Activity: Participate in weight-bearing exercises like walking, running, or strength training to boost bone density and heart health. Include yoga or meditation to help reduce stress.
Stay Hydrated: Drinking enough water can help ease symptoms such as dryness and hot flashes.
Support Bone Health: Since the risk of osteoporosis rises after menopause, keep an eye on your calcium and vitamin D intake. Consider getting a bone density test if osteoporosis runs in your family.
Manage Stress and Mental Health: Techniques like mindfulness, meditation, and deep breathing can help balance mood swings and reduce anxiety. Good sleep habits are important for dealing with insomnia and night sweats.
Track Your Menstrual Cycle: Keep track of changes in your cycle to recognize when perimenopause may be starting.
