Menopause, a physiological (natural) process, refers to final cessation of menstruation due exhaustion of eggs from ovarian follicles drop in oestrogen levels. In simple words, it is when a woman does not get menses more than 12 months. Indian women menopausal age ranges between 40-55yrs with average age being around 47yrs. Only 2-3 % women get their early menopause at the age of 35 or delayed after 55yrs.
Menopause leads some internal and external changes in female body along with Menstrual cycle- changes, that occur in three forms
progressive less bleeding and stoppage of menses
menses at prolonged intervals finally ceasing
sudden stoppage of menses
Any excessive menstrual loss or irregular bleeding is not menopausal as is commonly believed by most but is due to some pelvic pathology like fibroids, few pelvic infections or hormonal imbalance. Most women remain asymptomatic and adopt nicely the natural changes of menopause. This phase can extend from 2yrs to 8yrs.
Menopausal or Perimenopausal syndrome
It is the group of symptoms that are experienced by some women during this phase.
Menopause diagnosis can be confirmed by using testing kits available in the market. It can also be diagnosed through Blood test for Serum FSH.
Menopause is not an illness. It is a natural part of life. Though sometimes symptoms can be difficult to deal with, taking the right diet and exercising regularly may help alleviate and prevent them.
Eat foods rich in calcium and vitamin D3– hormonal changes during menopause especially decrease in oestrogen can cause bone weakening and increase the risk of osteoporosis. Adequate calcium and vitamin D in diet lower the risk of fractures, joint and muscle pain. Calcium rich foods include dairy products yoghurt, milk, cheese, paneer. Green leafy vegetables like kale, spinach, cauliflower, broccoli. Grains like Ragi, beans, chickpeas. Tofu, fish like salmon, tuna, sardines etc. Sunlight is good for vitamin D formation under our skin so expose sunlight and fresh air. Still supplementation for vitamin D is necessary.
Achieve and maintain a healthy weight– It is common to gain weight during menopause. This can be due to combination of changing hormones, life style, ageing and genetics. Gaining excess fat around waist increases the risk of heart disease and diabetes. Before menopause woman is naturally protected against heart disease due to high HDL levels and low LDL cholesterol. During menopause the risk of heart diseases is increased. Hence low fat, low sugar and high fibre diet will help to maintain healthy weight, which also reduce menopausal symptoms.
Eat lots of fruits and vegetables -Include lot of colourful vegetables and fruits. It helps to feel you full, maintain the weight. Phytonutrients present in colourful veggies and fruits helps to relieve psychological symptoms like mood swings, anxiety, depressed or dull feeling. High fibre content of fruits and vegetables lead to good heart health and diabetes control.
Eat more foods that are high in Phytoestrogen– Phytoestrogens are plant compounds those mimic the effect of oestrogen in our body. Soybean and soy products like tofu, chunks are rich in phytoestrogen as well as flaxseeds, sesame seeds and beans. Study suggests that diet rich in soy reduces cholesterol, blood pressure, hot flashes, night sweats among the women entering the menopause.
Omega 3 Fatty acid -Include foods like flax seeds, salmon fish, tuna fish in diet.
Drink Enough water– women in menopause often experience dryness all over body due to less oestrogen levels. Proper hydration (8-12 glasses/day) helps to alleviate dryness, bloating in abdomen, constipation, increases the metabolism. It also helps to lose weight as well as maintain ideal weight.
Avoid triggering foods– like caffeinated drinks, alcohol, sugary and spicy food. These foods increase hot flashes and night sweats along with digestive issues.
Don’t skip meals– Eating regular meals is important when you are going through a menopause. Don’t go for any crash diet to lose weight which may cause nutritional deficiencies which in turn aggravate the complaints.
Clear the mental fog– keep your mind sharp by learning new things. Take up a hobby. Engage yourself in doing favourite things for some time in a day. Take help of counsellor if psychological complaints are more troublesome.
Family support-Make your family aware about the phase through which you are going. Care, love, understanding and support by family will help to ease this prolonged, tough phase.
Physical Activity– Yoga, meditation, exercise reduce irritability, mood swings, hot flashes, sleep problems and keep you fresh and alert. It is good for cardiac health, sugar control and weight management.
Supplements available like black cohosh, Red clover, Dong quai, Maca, flax seed capsules, Ginseng and many more. Black cohosh, Red clover and flax seed capsule are helpful in relieving hot flashes, night sweat and sleep disturbances, while ginseng is a mood booster. Supplements should be taken expert’s advice as it can cause allergic reactions.
Vitamin E oil – application in vagina reduces vaginal dryness and hot flashes.
Hormone Replacement Therapy under Gynecologists’ supervision or alternative medicines like Homoeopathy, Ayurveda can also helpful in severe cases.
Menopause, the phase of transition in every woman’s life. It is an invitation to start something new, even amidst the uncertainty and discomfort, it’s a time of new beginnings. It is not the loss of youth but a new stage of opportunity and strength.
Dr. Anisha Potdar, BHMS, MSc(DFSM),CDE,IEP
anisha.potdar@gmail.com
Comentarios