What is menopause, signs and symptoms of this natural transition, expert tips to manage

Hormonal fluctuations during menopause can lead to mood swings, anxiety, or even depression. (Image: Canva)

Menopause is a natural phase in a woman’s life that signifies the end of her reproductive years. While it can bring about various changes, understanding the signs and symptoms can help women navigate this transition with confidence. Instead of fearing menopause, proactive measures can prepare women for this inevitable life stage.

What is menopause?

Menopause is a biological process characterised by the cessation of ovulation and menstruation. It typically occurs in three distinct stages:

Perimenopause

Perimenopause is the transitional phase leading up to menopause and can last anywhere from a few months to up to 10 years, often beginning in a woman’s 40s, says Dr Manisha Kadam, senior gynaecologist. During this period, hormonal fluctuations occur as oestrogen and progesterone levels decline. Women may experience various symptoms, including hot flashes, night sweats, irregular periods, and mood swings. According to Dr Manisha Goswami, a women and child healthcare expert based in Noida, recognising these changes is crucial for understanding what lies ahead.

Menopause

Menopause is officially diagnosed when a woman has not menstruated for 12 consecutive months. This stage marks the end of ovarian function and the cessation of the ability to conceive. The average age of onset is around 51, but this can vary from person to person. During menopause, women may experience intensified symptoms from the perimenopausal phase, such as increased hot flashes and emotional fluctuations.

Postmenopause

The postmenopausal phase follows menopause and continues for the remainder of a woman’s life. During this period, the body undergoes long-term changes due to the significant decline in oestrogen levels. Women may experience an increased risk of certain health conditions, including heart disease, osteoporosis, and weight gain, making it essential to focus on preventive health measures, says Dr Kadam.

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7 signs that menopause is approaching

Recognising the signs of menopause can empower women to prepare for this transition. Here are seven common indicators that menopause may be approaching:

Changes in menstrual periods

One of the most noticeable signs of menopause is changes in menstrual cycles. Women may experience irregular periods, which can manifest as heavier or lighter flows, prolonged periods, or skipped cycles altogether.

Hot flashes

Hot flashes are sudden feelings of heat that can occur throughout the day or night. These episodes often come with sweating and flushing, and they can last for several years during the transition into menopause.

Mood swings

Hormonal fluctuations during menopause can lead to mood swings, anxiety, or even depression. Women may find themselves more irritable or sensitive than usual, which can impact their relationships and daily activities.

Night sweats

Night sweats are hot flashes that occur during sleep, leading to disrupted sleep patterns. This symptom can cause women to wake up drenched and feeling uncomfortable, further contributing to sleep disturbances.

Vaginal and bladder changes

As oestrogen levels decline, women may experience vaginal dryness, discomfort during intercourse, or increased susceptibility to urinary tract infections. Bladder control issues, such as urgency or incontinence, may also arise during this time.

Cognitive changes

Some women report difficulty concentrating or memory problems during menopause. These cognitive changes can be attributed to hormonal fluctuations, affecting a woman’s ability to focus and recall information.

Sleep disturbances

Trouble falling asleep or staying asleep is common during menopause. This can be exacerbated by night sweats or hormonal changes, leading to fatigue and reduced quality of life.

Managing menopause symptoms

While menopause is a natural process, managing its symptoms can significantly improve a woman’s quality of life. Here are some strategies to help alleviate discomfort:

Lifestyle changes

Healthy diet: Incorporate a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Nutrient-dense foods can help manage weight and support overall health.

Regular exercise: Engaging in regular physical activity can enhance mood, assist with weight management, and promote heart health. Activities like walking, swimming, or yoga can be particularly beneficial.

Stress reduction: Techniques such as yoga, meditation, or deep breathing exercises can help manage stress levels, contributing to emotional well-being.

When to seek help

If menopause symptoms significantly affect daily life or overall well-being, it’s essential to consult a doctor. They can offer personalised recommendations and treatments to help manage symptoms effectively.

Disclaimer: This article, including health and fitness advice, only provides generic information. Please don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist for specific health diagnoses.