Author and columnist Twinkle Khanna recently wrote an article on her struggle with menopause at the age of 51 and it evoked both laughter and a feeling of relatability for most women out there. Menopause is a phenomenon that marks the end of monthly menstruation cycle. It essentially means that ovaries stop releasing eggs for fertilization.
This is particularly a transformational phase in the lives of women, as they go through a lot of changes. From experiencing hot flashes, mood wings, night sweats to losing bone density, when these slew of changes come together all at once, it is natural for women to feel all confused and irritable.
Twinkle compared menopause with a ‘burglar who doesn’t just open your safe and escape with your valuables, it rearranges the furniture to its liking before making its leisurely departure. She also shared how she is dealing with hot flushes, night sweats, eroding bone mass, thinning skin, and a new chin hair.
In her write-up, she also wrote, “My husband sleeps through building demolitions, barking dogs and even the firecrackers that went off all night on the beach during Chhath Puja…I envy men. Their hormones never desert them, while ours scatter like IIT graduates migrating to Silicon Valley.” Besides, the author has also developed sound sensitivity to high-pitched sounds.
Moneycontrol's team spoke to Dr Archana Dhawan Bajaj, gynaecologist and IVF expert at Nurture, to understand what all hormonal changes women go through during menopause. "See, menopause is a natural process that occurs in the body of a woman wherewith the ovaries slowly produce less estrogen and progesterone. All these hormonal changes may affect various systems in the body, Hence, menopause is not only a reproductive milestone, but also a time when the whole body goes through a lot of changes," she said.
Dr Bajaj listed some of common symptoms that most women experience during menopause:
- Variable periods
- Hot flushes
- Sweating in night
- Disturbances in sleep
- Mood swings
- Vaginal dryness
- Loss of libido
- Abdominal weight gain
- Stiffness in joints
- Abrupt variations in the skin texture and hair
Dr Bajaj told Moneycontrol that women experience loss of bone density, as it is estrogen that helps in safeguarding the bone health. "When estrogen depletes, the chances of osteopenia and osteoporosis rise," she explained.
Tips to cope with symptoms of menopause:
• Lifestyle changes
Exercise is among the best non-pharmacological interventions. One should do a mix of strength training, flexibility exercises, yoga and pilates. To keep cardiovascular health in check, one can incorporate brisk walking and bicycling. All these forms of workouts help keep mood, level of energy, metabolism, bone strength and quality of sleep in check.
• Consume hormone-friendly food
Eat protein in all meals, good fats (seeds, nuts, avocados), calcium-enriched foods, and fresh fruits and vegetables. Some women can achieve hormonal balance with phytoestrogen foods such as soy, flax and legumes. Limit the amount of caffeine and alcohol in case of hot flashes or sleeping difficulties.
• Warmth to the mind and heart
It is possible to control stress levels by practicing mindfulness, journaling, meditation, and even trying simple breathing exercises before bed. Menopausal mood swings are common and when one works on one's inner self, all these things can be tackled with relative ease. One can even take the help of a therapist or a support group.
• Talk about sexual health
Vaginal dryness and pain may be solved using lubricants and vaginal moisturisers. When confronted with such problems, women should not be afraid to talk to their physician about such issues, as it is important to their quality of life.
• Medical management when needed
If women experience high-level symptoms that have the potential to affect their life severely, in such cases, one can also take hormone replacement therapy (HRT) or non-hormonal drugs. Regular check-ups to keep a tab on bone density, blood pressure, lipid profile, thyroid and blood sugar can also help a great deal.
"Menopause is not a disease; it is a natural biological phase. How one deals with it, how one takes action to combat whatever problems one is facing plays an outsized role. Through education, dietary changes and customised medical attention, women going through menopause can come out physically and emotionally stronger," Dr Bajaj told Moneycontrol on a concluding note.
FAQs on menopause phase in the life of a woman:
1. What is menopause?
Menopause marks the end of a woman’s menstrual cycles, typically occurring around age 45–55.
2. What causes menopause?
It happens when the ovaries stop producing estrogen and progesterone, key reproductive hormones.
3. What are common symptoms?
Hot flashes, night sweats, mood changes, sleep issues, and irregular periods are common.
4. How long does menopause last?
The transition, called perimenopause, can last several years before and after the final period.
5. Can lifestyle changes help manage symptoms?
Yes — a healthy diet, exercise, stress management, and enough sleep can ease discomfort.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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