Menopause: How to cope with hormonal changes that affect your physical and mental health

Menopause health hazards: Research suggests that up to 20 percent of bone loss can happen during the first 10 years of menopause, and approximately 1 in 10 women over the age of 60 are affected by osteoporosis worldwide (Image: Canva)

Menopause marks a turning point in a woman's life, signaling major hormonal changes. For most women, menopause signifies the end of monthly periods due to the loss of ovarian function, meaning the ovaries stop releasing eggs. Although the menstrual cycle varies throughout a woman's life, natural menopause usually occurs between ages 45 and 55 worldwide. It is considered to have occurred after 12 consecutive months without a period, with no other clear physiological or pathological reasons, and without any medical intervention.

As women reach their 50s, the production of estrogen and progesterone decreases, leading to changes that affect their bodies and minds. Says Dr Varshali Mali, Senior Consultant in Obstetrics and Gynecology, Surya Mother and Child Super Speciality Hospital, Pune, “This change brings along common symptoms like hot flashes, weakened immunity, and emotional ups and downs. The hormonal shift experienced during menopause not only signifies a major biological milestone but also introduces various health challenges.”

Dr Mali outlines various health challenges women go through during menopause, and offers strategies to mitigate its adverse metabolic effects:

Heart health and lipid profile changes: Estrogen plays a crucial role in safeguarding heart health, but its decline after menopause leaves women more susceptible to cardiovascular diseases. This hormonal decrease also disrupts processes like fat storage and blood clotting, leading to unfavourable changes in the lipid profile, including increased levels of cholesterol, triglycerides, and low-density lipoprotein.

Bone health: Research suggests that up to 20 percent of bone loss can happen during the first 10 years of menopause, and approximately 1 in 10 women over the age of 60 are affected by osteoporosis worldwide. Estrogen plays a pivotal role in maintaining bone density, and its reduction heightens the risk of osteoporosis.

Psychological symptoms: Beyond the physical changes, menopausal women often deal with psychological symptoms such as memory lapses, depression, anxiety, and fatigue, which significantly impact the quality of their life, making it difficult to deal with day to day life.

Though menopause is inevitable, its adverse metabolic effects can be reduced through the following strategies:

Balanced diet and regular exercise: Women should  focus on consuming healthy fats and engaging in adequate exercise to uphold cardiovascular and bone health.

Taking calcium and vitamin D: To ensure good bone health, experts recommend consuming 1,200 mg of calcium and 800-1,000 IU of vitamin D daily. Sources include food fortification, dark green leafy vegetables, and dairy products.

Awareness and sensitisation: Better awareness can create a safe environment for women to express their concerns and seek support.
Positive lifestyle changes: Adopting healthy lifestyle changes can help maintain cognitive health and aid women in sailing through this challenging stage of life more effectively.