As a woman reaches 40, subtle changes signal the onset of a major transformation; perimenopause and menopause. These shifts are the body's silent communication, expressed through mood swings, warm flashes, and difficulty in sleeping.
Perimenopause and menopause kick in at different times for each person. "Your fluctuating hormone levels may lead to irregular periods and also include various symptoms such as mood swings and hot flashes," Says Dr Sushma Tomar, Consultant-Obstetrician & Gynecologist, Fortis Hospital, Kalyan. She adds, "On average, perimenopause shows up between 40 and 44 years, but it can happen earlier, even at 30. Menopause, where periods stop completely for a year, usually occurs between 40 and 50."
Dr Tomar lists some common issues women face during menopause. "Oestrogen deficiency triggers hot flashes, mood swings, irritability, insomnia, headaches, anxiety, dysphasia, and depression. Concentration difficulties may arise. Additionally, hormonal changes and anovulation contribute to heavy blood flow, while scanty flow indicates hormonal deficiency. Clotting, linked to anovulatory cycles and a lack of progesterone, may result in heavy flow and clots during perimenopause."
If you are undergoing this natural evolution, it is important to understand the specifics of perimenopause and menopause. This is not only for your physical well-being but also to understand its impact on mental, psychological and emotional health.
Says Dr Sonal Kumta, Senior Consultant in Obstetrics & Gynecology at Fortis Hospital Mulund, explains, "Menstrual cycles may vary in length, become irregular, and some may even be anovulatory. While perimenopause duration can be brief for some women, many experience it over a span of 4 to 8 years. In due course, menopause is officially recognised after 12 consecutive months without menstruation, signifying the end of reproductive years."
Dr Kumta sheds light on the different changes experienced during perimenopause and menopause and also shares remedies to combat the same:
Stomach cramps: During perimenopause, you may experience extended and heavier menstrual periods, accompanied by severe cramping. These shifts arise from the fluctuations in estrogen levels and the decline in Progesterone levels. Remedies to combat these include maintaining a balanced diet, staying hydrated, regular exercise, and managing stress.
Psychological changes: During your transition through menopause, you may experience physiological changes due to the depletion of ovarian reserves and a decline in estrogen levels. It is a part of natural process. While some women may experience minimal impact, others may see significant disruptions in health, stamina, endurance, sexual intimacy, and mental health. In severe cases, you may seek guidance from your doctor to ensure tailored strategies for specific challenges.
Misconceptions or stigmas: Women often face societal pressure or blame themselves for these natural changes. Creating an open dialogue is vital as women may not prioritise their health, leading to confusion about symptoms. Besides, women need to feel heard and cared for. It is important to encourage them to talk about the changes with family, friends and doctors. It can help overcome misconceptions and stigmas associated with this transitional phase.
Lifestyle changes: Adopt a diet rich in colourful fruits and vegetables, include phytoestrogen supplements, engage in weight-bearing exercises, improve sleep hygiene, practice meditation, limit alcohol and caffeine, avoid smoking, and consider weight loss if necessary.
Recommended diets: Stop being careless about your eating habits. Eat proper meals that include more protein, omega-3 Fatty Acids, fibre, and calcium. Limit saturated fats, refined carbs, sugar, junk food, alcohol, and caffeine.
Traditional Indian foods to rescue:
Several traditional Indian foods help to support your well-being during perimenopause and menopause. Including vegetables like carrots, tomatoes, cucumbers, pumpkins, and eggplants, along with fruits such as apples, plums, papayas, and pomegranates, provide the body with all the essential vitamins and minerals. Don't forget the benefits of nuts like walnuts and almonds, as well as seeds like saunf, flaxseeds, and sesame, which bring anti-inflammatory properties, omega-3 fatty acids, and hormonal balance support. Additionally, consume whole grains like wheat and ragi, along with legumes such as sprouts, rajma, and bengal gram for sustained energy. Low-fat dairy and fermented products like idli and dhokla also contribute to a balanced diet.
Discover the latest Business News, Sensex, and Nifty updates. Obtain Personal Finance insights, tax queries, and expert opinions on Moneycontrol or download the Moneycontrol App to stay updated!
