Menopause symptoms: Manage hormonal changes with positive lifestyle changes

Menopause marks the end of a woman's menstrual periods and ability to get pregnant. It’s a natural part of aging, not a disease. The time leading up to menopause is called perimenopause. According to the National Institutes of Ageing, some women have few symptoms, while others may experience hot flashes, night sweats, trouble sleeping, joint pain, mood changes, or difficulty concentrating.

Menopause marks the end of a woman's reproductive years, typically occurring between ages 45 and 55, though it can happen earlier or later. Dr Astha Dayal, Director of Obstetrics and Gynaecology, CK Birla Hospital, Gurugram, explains that menopause is defined when a woman has not had her monthly cycle for 12 consecutive months. “Menopause causes hormonal changes that trigger a wide range of symptoms, both physical and emotional, which vary from woman to woman," she adds.

Dr Dayal lists the following symptoms of menopause and suggests strategies to deal with the changes.

Symptoms of menopause: Common symptoms of menopause include:

• Sweating: Sudden waves of heat, often with facial flushing and hot flashes.


• Night sweats: Hot flashes that occur at night, disrupting sleep.


• Mood swings: Hormonal shifts during this time can lead to anxiety, depression, and irritability.


• Disturbed sleep: Some of you may experience difficulty in sleeping during menopause. It may make you groggy and lethargic.


• Vaginal dryness: The reduced estrogen levels during menopause can be the reason behind thinning and dryness of the vaginal walls.


• Weight gain: Hormonal changes and a slower metabolism can lead to weight gain, especially around the abdominal area.

Positive lifestyle changes to manage  menopause: By making positive changes to your lifestyle and including healthy habits you can effectively fight symptoms of menopause. These include:

• Healthy diet: Follow a diet rich in calcium and vitamin D to protect your bones. Also, include fresh fruits, green vegetables, lean proteins, and whole grains to help manage weight.


• Move more, sit less: Regular physical activity such as yoga, walking, swimming, cycling and jogging can improve your mood, strengthen bones, and promote well-being.


• Sleep well: Stick to a regular sleep routine. Besides, creating a calm, quiet sleep environment can also help improve sleep quality. Lastly, exercising regularly also contributes to better sleep, relaxation and rest.

Treatments:

In some cases, medical treatments may help reduce menopausal symptoms:

• Hormone Replacement Therapy (HRT): HRT can relieve symptoms like hot flashes and vaginal dryness by restoring estrogen levels. However, there are risks associated with HRT, including an increased risk of breast cancer and heart disease, so it's important to discuss the pros and cons with your doctor.


• Vaginal estrogen: For women experiencing vaginal dryness, low-dose vaginal estrogen (available as a ring, cream, or pill) can provide relief without affecting the whole body.