Menopause is a natural phase in a woman's life, but it can bring about a range of physical and emotional changes. It refers to the process where a woman's ovaries stop releasing eggs, menstruation comes to an end and she cannot get pregnant. Usually it occurs after the age of 45 and causes issues such as severe mood swings, hot flashes, night sweats and even bone density loss.
While it's a different journey for every woman, there are proactive steps you can take to navigate this transition with ease and less discomfort. For a better understanding, we spoke to our expert Dr Ruchi Srivastav, Senior Consultant, Department of Obstetrics and Gynaecology, Sharda Care Hospital - Greater Noida to explore a few key strategies to help you embrace this new chapter in your life with confidence and well-being.
Tips To Prepare Yourself For Menopause
1. Understand Your Body
Knowledge is power. Educate yourself about the potential physical and emotional changes associated with menopause. "By understanding what to expect, you can better manage symptoms and alleviate concerns," Dr Srivastav said. You may also speak with your mother about her journey as your menopause journey is also genetically related.
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2. Nourish Your Body
A balanced diet is very important for any health aspect and plays a crucial role in managing menopausal symptoms. "Prioritise whole grains, lean proteins, leafy greens, and calcium-rich foods. Limit sugary drinks, alcohol, and caffeine, as these can exacerbate symptoms like hot flashes and mood swings," she added.
3. Stay Active
According to a study published in the journal of Menopause Review, regular physical activity can significantly improve your quality of life during menopause. "Aim for at least 30 minutes of moderate-intensity exercise most days of the week, incorporating both cardio and strength training," Dr Srivastav shared. Exercise can help alleviate symptoms like mood swings, hot flashes, and sleep disturbances, the same study claims.
4. Schedule Regular Check-ups
"A woman's body during menopause can be complicated. Hence, routine health screenings are essential for early detection of potential health issues," she explained. Consult with your healthcare provider to discuss appropriate screenings, such as breast exams, pelvic exams, and bone density tests.
5. Consider Natural Supplements
"Some women may find relief from menopausal symptoms with natural supplements like evening primrose oil or black cohosh," Dr Srivastav shared. As per a comparative study published in the journal of National Institutes of Health black cohosh can be a more effective way to deal with hot flashes during menopause than evening primrose oil. However, it's crucial to consult with your healthcare provider before starting any new supplements to ensure they're safe and appropriate for you.
6. Take Care of Your Mental Health
According to five of the twenty-two studies, it was revealed that there is a notable increase in depression and anxiety among post-menopausal women. "It can lead to anxiety, mood swings, and depression. To manage these challenges, incorporate stress-reducing practices like meditation, yoga, or spending time in nature," Dr Srivastav shared.
Conclusion
Menopause can be tricky but the good news is that it can be managed with correct strategies. Follow these tips to navigate the menopausal transition better. Remember, every woman's experience is unique, so it's important to listen to your body and seek guidance from healthcare professionals if you encounter any abnormalities.