A Healthy Menopause through Diet and Lifestyle care

You might have seen your mother turning erratic, forgetful, complaining about joint pains, losing her sleep in your growing years and shouting at you sometimes without any reason. But these were never considered health issues that needed to be taken care of by a doctor. Did she ever take special care of her diet in her forties to prepare herself for menopause? Most of us will probably reply in negative! 

According to a study, the start of menopause can be advanced by almost one-and-a-half-years, if you’re consuming a lot of refined carbohydrates. The big culprits here are white pasta and rice. So, mind what you eat as it will determine the age of your menopause.

In the hustle bustle of life, women forget to take care of their own health while giving more attention to family and children. A little information and extra care can provide them a healthy life post menopause.

What is Menopause?

“There’s a misconception among many Indian women that menopause is the end of their femininity! But it’s not; it’s just the end of the menstrual cycle of the women. This means the woman has lost of her fertility and can no longer give birth to a child. The health of a woman is hugely affected by it if proper care is not taken”, says renowned Obstetrician-gynaecologist Dr. Shiuli Mukherjee from Kolkata.

When does it start?

As there is an age of starting menstruation, there’s also an age of ending it. This turning point in a woman’s life may come around at the age of as early as 40 and as late as 60 depending on different health aspects and lifestyle of a woman. The age of menopause cannot be predicted through any proven method. Researches have shown that menopause starts a few years earlier in women who smoke than the non-smokers.

How to confirm Menopause?

If you are not having your periods regularly for continuous 12 months because of no other health reasons, then your menopause can be assured. It happens gradually and naturally.

Menopause can be divided into three stages for a better understanding-

1.   Peri-menopause

This is the transition phase in a woman’s life, which starts few years before actual menopause. This period is on an average of 4 years when the production of primary female sex hormone Estrogen from Ovary decreases and they stop releasing eggs. It will be signified by missing periods or heavy flow. The duration of the cycle can be very long or short with very light flow.

Symptoms of Peri-menopause

There’s no reason to panic if you experience the following symptoms which indicates peri-menopause period-       

       

• Hot flushes around face and neck lasting 30 seconds to 10 minutes
• Temporary red blotches on the chest, back and arms
• Vaginal dryness            
  
• Night sweats or chills
• Insomnia
• Breast tenderness
• Bloating
• Aches in joints and muscles
• Reduced sex drive
• Fatigue, Anxiety, mood swings and depression
• Urinary leakage 
• Increased PMS
• Forgetfulness
• Hair loss
• Muscle tension 

2.   Menopause

In this stage, the ovaries completely stops producing estrogen hormone and eggs and thus stopping the menstruation cycle.

3.   Post-menopause

The phase of a woman’s life after the termination of menstrual cycle is called post menopause. The symptoms of menopause gradually reduce after some time.

Post menopause, a woman falls prey to many health conditions due to lower estrogen levels like Osteoporosis, heart diseases, Pelvic OrganProlapse, Liver diseases, Urinary Tract Infections, Urinary incontinence etc.

Preventive measures to lower Health risks after Menopause

The hormonal changes in post menopause period make a woman more vulnerable to several health issues. You cannot completely avoid them but you can prevent some of them by following the below mentioned points –

• Opt for light cotton or sheer material dresses at night to give comfort during hot flashes. Also, avoid spicy foods, heavy bedding, use fan and practice deep breathing exercises to deal with this condition.
• Always keep a damp cloth handy to cool yourself in this situation.
• Let the pets stay out of your bedroom as they can emit heat.
• Start aerobic exercises and weight-balancing exercises for healthy heart and strong bones respectively.
• Increase intake of protein, iron, Vitamin B and C.
• Stay active with Yoga, walking and swimming which help to relieve from stress, anxiety and muscle tension that happens during menopause due to hormonal imbalances.

Healthy Diet during menopause

Some menopausal symptoms and health issues can be either avoided or reduced by following a healthy diet habit.

• Some menopausal symptoms and health issues can be either avoided or reduced by following a healthy diet habit.
• Calcium-rich foods like milk and non-fat yogurt, broccoli and legumes along with Calcium and Vitamin D supplements can lower bone health issues.
• Low-calorie fruits and vegetables can lower weight gain while adding your nutrient value.
• Consume iron-rich cereals and grains, leafy green vegetables, poultry and nuts.
• Flax seeds rich in Omega 3 Fatty acids can add the much needed fibre to your diet.
• Eat frequently but smaller meals.
• Take Soy and Tofu to get relief from hot flashes.
• Fish rich in omega-3 fatty acids like mackerel, tuna, salmon, sardines and shellfish.
• Bloating and dryness can be lowered by increasing water intake.

  

When Doctor’s help is required?

Most of the women don’t bother to take any medical help when it comes to feminine health issues. They think it will get cured automatically or sometimes home remedies are applied. As you’re taking care of the whole family, it becomes more important to take care of your own health. And, it is must when it is about Menopausal issues since it affects not only physical health but mental and emotional health too.

So, let us know when we should consult a doctor during menopause-

• During the peri-menopause period, when you have irregular, heavy or prolonged periods which is about double than normal.
• Sudden bleeding after a break of about 6 months without having period.
• If you’re experiencing the symptoms like hot flashes, mood swings, insomnia which are not curing after home remedies and disturbing your daily sleep.
• If it pains during urination or you observe cloudy urine or there are signs of urinary tract infection.
• Dryness of vagina or vaginal pain.

Apart from this, you should get your check up done for-

• Blood pressure
• Cholesterol
• Blood sugar
• Mammograms
• Liver and kidney function test
• Thyroid function test
• Lipid profile

This should be done to avoid further complications post menopause. Menopause doesn’t come with only health complications as there are other perks too. You no longer need to worry about pads and cramps. You are free from painful days and can go out travelling with free mind and body. Careful diet habits and healthy lifestyle changes can give you a wonderful experience to enjoy this phase of life.