New Delhi: From the first menstrual phase to the menopause phase, a woman goes through a major transformation in her body. Menopause is that stage in which women face multiple mental and physical health problems including symptoms like hot flashes, painful menses and headaches. Menopausal women must take charge of their health without any further delay. Menopause is when a woman doesn’t get her menses for over 12 months. It is considered a natural part of ageing and is commonly seen in women aged 50.
Dr Uma Mishra, Consultant – Obstetrician & Gynaecologist, Motherhood Hospitals, Noida shared with News9“It happens when the ovaries are unable to produce reproductive hormones. The symptoms of menopause are hot flashes, irregular menses, nighttime sweating, vaginal dryness, frequent urination, insomnia, depression, anxiety, stress, breast tenderness, headaches, weight gain, hair loss, low sex drive, muscle and joint pain, and inability to focus.”
“The hormonal fluctuations that accompany this natural transition can lead to conditions such as anxiety and depression. Women may experience mood swings, sadness, or irritability. Many women feel lonely, frustrated, and agitated, during this phase and may also require counselling from an expert. Many women report brain fog which is forgetfulness and difficulty concentrating affecting both personal and professional life due to hormonal fluctuations, sleep disruption, or stress,” added Dr Mishra.
Menopause can significantly impact bone health due to decreased estrogen levels, increasing the risk of osteoporosis. Many menopausal women are also at risk of high blood pressure and cardiovascular disease.
Vital tips for women during menopause
Menopause can feel like navigating uncharted waters, but a positive mindset and proactive health choices can help women ease the transition and improve their quality of life. Women should opt for relaxation techniques like meditation and yoga to de-stress and perk up their mood. It is also important to do deep breathing or gentle stretching during the day and you will surely notice the difference. Make sure to pay attention to what you eat.
- Try to include flaxseeds and soy products, leafy greens, and dairy in your diet.
- Take calcium and vitamin D supplements as per the doctor’s suggestion.
- Avoid eating junk, spicy, oily, canned, and processed foods, ensure proper hydration, do low-impact exercises daily to maintain an optimum weight, control stress, manage hot flashes, and build strength, stamina, and flexibility.
- Journaling can be helpful for women to stay calm and composed, and take medication prescribed by the doctor only.
- Prioritise sleep, quit smoking and alcohol, and go for regular health check-ups and follow-ups to be aware of your health status.
- If you experience any bleeding after menopause, it is important to consult with your doctor.
- Regular mammograms and Pap smears are essential for early detection and should be performed as advised by your healthcare provider.
It will also be a good idea to join a support group and speak to other women with menopause and learn from their experiences. Menopausal women should stay vigilant during this crucial phase and adopt strategies aimed at enhancing their well-being
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