Reshma has just turned 50 and is juggling hard to maintain a balance between her career, her children and looking after her aging parents. She is too busy to devote time for herself. She has been noticing a few physical and emotional changes that could signal the start of menopause but she is not very sure.
How would a busy woman like Reshma determine these symptoms? What are the best ways to treat menopause symptoms while leading a busy and hectic life?
What is menopause?
Menopause is not a disease or condition; it is a normal part of life just like puberty. Menopause is the phase of life when you have stopped having your periods for 12 months. It marks a time in a woman’s life where she is no longer fertile. Menopause occurs because of the decrease in the levels of female hormones (estrogen and progesterone) that the ovaries produce.
Symptoms of menopause and peri menopause
The time leading up to menopause is called peri menopause. In peri menopause phase women experience the symptoms even as they menstruate. Pregnancy is possible in the peri menopausal stage and hence it is advised to never indulge in unprotected sex.
The symptoms of menopause can start early and can last anywhere between a few months or stretch to a couple of years.
The symptoms may include:
- Changes in your period pattern
This is usually the first symptom. Some women may experience a period every two or three weeks while others may experience a delay for months at a time. Some women experience an irregular cycle or heavier flow.
Some women may experience a sudden feeling of heat in the upper body- face, chest, and neck and sweat profusely. Menopause symptoms may also include night sweats, which cause tiredness and stress.
Vaginal dryness generally occurs during the peri- menopause phase. Lack of estrogen leads to thinning and shrinking of the tissues and also decreases lubrication.
Many women experience disturbed sleep or difficulty in falling asleep. At times, sleeping problems are caused due to night sweat.
Some women experience discomfort when urinating and have the urge to urinate more frequently. Women are also susceptible to lower urinary tract infections.
Dr Jyoti Kulkarni, well known Gynaecologist from Nova Medical explains, “Menopause causes the tissue of the vagina and urethra to lose their elasticity which can result in sudden strong urge to urinate frequently. Pelvic floor exercise like ‘kegel’ exercise helps to strengthen the pelvic muscles.”
- Mood swings and lack of concentration.
Women are more irritable and often experience mood disturbance. Studies suggest that irritability, mood swings or lack of concentration are triggered by poor sleep.
- More fat building up around the abdomen or weight gain
Dr Jyoti Kulkarni says, “During menopause women experience hormonal changes and their metabolism slows down hence fats take longer time to burn and gets accumulated around the abdomen.”
Coping with menopause
Exercising for at least 30 minutes each day strengthen your bones. Walking, jogging, running and dancing are a few exercise that will help you reduce your stress levels and cope with menopause.
Dr Jyoti Kulkarni says, “Moderate exercise at least 5 times in a week will help to increase the metabolism. Exercising also increases endorphins which reduces stress and alleviates the mood. Weight bearing exercises like cycling, walking helps to prevent osteoporosis. (Weakening of bones due to decrease in bone mineral density.)" She adds,"Every menopausal woman should take adequate calcium which slows bone loss & may decrease fractures. She should consume 1.5 gram of calcium and 400 to 800 iu of vitamin D per day. Vitamin D aids in absorption & metabolism of calcium.”
Yoga, meditation and deep breathing exercises also strengthens your muscle and helps you relax.
It is important to eat lots of food which are low in fats and cholesterol. If you drink alcohol limit yourself to one drink a day. Eat lots of whole grains, vegetables and fruits in your diet.
Dr Jyoti Kulkarni says, “One should take plenty of fruits and vegetables. Beans like lentils, chick peas and soya products are good source of phytoestrogens that helps to manage menopause. Complex carbohydrates like brown rice oats, whole wheat bread should be included instead of white flour as it helps to maintain blood sugar levels for long time.”
Water helps to regulate your internal body temperatures and hence it is advised to drink lots of water.
Well Known Gynaecologist Dr. Sangeeta Pikale, says, “Aging is a process marked in a woman and not a reason to get panicky. Menopause is just a phase of life which has been hyped in the modern age. In the olden days when women experienced menopause, they adjusted well and lived well but in the modern era of intolerance women prefer to take the easier route and opt for medications.”
Dr. Sangeeta Pikale strongly believes that our body accentuates at menopause but lifestyle modification should start from adolescence. Menopause is a phase in which surveillance, visit to the doctor and regular check up become important but adopting a good lifestyle from early years will help you to cope with menopause with ease.”
Menopause is a part of life and generally requires no treatment. For most women, the symptoms of menopause last for a relatively short time. Proper diet, exercising and making other positive lifestyle changes can help a woman to live a healthy and long life.
If you experience severe symptoms that affect your daily life, it is suggested that you should consult the physician at the earliest.
