Healthy Aging: Tips for Managing Menopause in India

Woman holding menstrual cup | Menopause Age In India

Throughout her lifetime, a woman faces several challenges. From the onset of her monthly period, through pregnancy, and the delivery of a child, to the onset of the severe symptoms of menopause, her body and reproductive system undergo profound changes at every stage of her life. For women, menopause is the last phase of pain and misery.

Menopause is a period, 12 months after a woman's last period. It is the years leading up to that point, when women may have changes in their monthly cycles, hot flashes, or other symptoms which are called the menopausal transition or perimenopause.

This transition often begins appearing at the age of 45 to 55. It lasts for about 7 years but many cases have seen it last for 14 years as well. Each woman experiences menopause in her own special manner. Changes in energy metabolism and fat cell composition may make weight gain more likely in women. They may experience changes in their bone or heart health, their body shape and composition, or their physical function.

In which age periods stop in India?

Every stage of a woman's life is fraught with challenges. From the onset of menstruation, through pregnancy, and the difficult stages of postpartum and menopause, a woman's body and reproductive system undergo profound changes. Menopause is the last phase of a woman's life that is marred by pain and discomfort. If a woman goes through menopause before the age of 40 in India, it is considered premature since the average age of menopause there are 48 years.

Earlier signs of menopause

According to the mayo clinic, You may encounter the following signs and symptoms in the months or years before menopause (perimenopause):

Periodic irregularities
Vaginal aridity
Flashes of heat
Chills
Sweating at night
Sleep issues
Mood swings
Gaining weight and slowing metabolism
Hair loss and dry skin
breast fullness loss

Women's signs and symptoms, including changes in menstruation, might differ. You will most likely have some irregularity in your periods before they terminate.

9 Self Care during menopause

Although no one can stop nature's cycles, there are numerous things you can do to take care of yourself throughout menopause. Below are our top 9 Menopause Care Tips to assist you to manage symptoms and move into this new stage of life.

1. Consider Hormone Therapy (HT)

Many women utilise hormone treatment to take care of themselves throughout menopause. HT replenishes the body with hormones that are no longer produced. Not every woman needs HT, but many benefit from it.

2. Consult Your Doctor About Potential Health Risks

Even if you've discovered techniques to control your menopausal symptoms, it's important to consult with your doctor about the health concerns connected with oestrogen deficiency. Protecting your heart and bone health is one of the most important things you can do for yourself.

3. Purchase a Portable Fan

Hot flashes and nocturnal sweats are two of the most frequent menopausal symptoms. It may seem like you are constantly overheating at times. Purchasing a portable fan is one method to take care of yourself no matter where you are.

4. Make use of cotton and linen

Cotton and linen are two of the best fabrics for controlling your body temperature during menopause. Instead of trapping heat close to the body, these textiles release it. Check your sheets and blankets to determine whether they are made of natural materials if you experience night sweats. Changing to cotton bedding might be quite beneficial. The same is true for clothes. Wearing naturally airy textiles might be a game changer for everyday comfort.

5. Dress with layers

When going through menopause, layering clothes is one of the finest strategies to regulate your comfort and retain your cool. Choose three or more top layers to aid in temperature regulation throughout the day. To counteract chills after a hot flash, many women cover a sleeveless blouse or t-shirt with a loose top and a light jacket or cardigan.

6. Moisturize and lubricate

One of the most difficult elements of menopause is pain during sex, which may affect intimate relationships and self-esteem.

7. Maintain Contact With Friends

Mood fluctuations are normal during menopause, and having friends nearby may help. You may discover that friends going through comparable transitions feel quite similar to you. One of the finest menopausal care alternatives for general health is to reach out and connect with friends.

8. Keep Hydrated

You can help your body maintain a healthy temperature by drinking cold water. If you haven't already begun carrying a reusable water bottle, now is the moment. Drinking enough water throughout the day is an excellent strategy to keep your body cool and at a more regulated temperature.

9. Consult with Your Doctor About Supplements

If you want to use nutritional supplements for menopause or to avoid related health concerns, see your doctor. Some women take calcium or black cohosh pills, but they aren't for everyone. It is important to consult with your doctor to understand more about the finest solutions for your body.

8 Foods that help with menopause naturally

The following are the eight greatest foods to consume during menopause. These foods are high in nutrients and should be incorporated into your diet for the greatest outcomes.

1. Nuts

Nuts are strong in magnesium, a mineral that aids in the treatment of tension, sleeplessness, mood swings, and melancholy. Magnesium is also thought to be crucial for bone health.

Nuts are also high in protein, omega-3 fats, calcium, and zinc, all of which help to alleviate menopausal symptoms.

2. Berries

This fruit is abundant in fibre, anti-oxidants, and disease-fighting minerals.

Berries have been shown to promote brain function and aid in tension management in menopausal women.

They may be mixed into yoghurt, cereal, and smoothies. It may also be eaten as a mid-meal snack.

3. Leafy green vegetables

Dark green leafy greens are high in calcium, which is required for healthy bones and the prevention of osteoporosis, which is frequent after menopause. They're also high in anti-oxidants, which help to decrease inflammation and alleviate discomfort.

Incorporate leafy vegetables such as spinach, kale, mustard greens, methi, and others into your everyday meals.

4. Whole grains

Whole grains are high in B vitamins, minerals, nutrients, and fibre.

They are quite good at regulating energy levels and improving metabolism.

They have been shown to lower cholesterol levels in the body.

5. Turmeric

Turmeric, the golden yellow spice often known as 'Indian saffron,' is a multi-purpose spice.

Turmeric, with its active component curcumin, is the most effective anti-inflammatory substance in your kitchen.

It is already widely used in Indian cuisine. You may get the most out of turmeric by drinking 'golden milk' every night.

6. Broccoli

It is high in calcium and may help prevent osteoporosis by maintaining bone density.

Broccoli also helps with bloating, which is a frequent symptom of menopause. Every woman should strive for at least 5 servings each week.

Other cruciferous vegetables, such as cauliflower, cabbage, and Brussels sprouts, may be included in the diet as well.

7. Eggs

Iron and vitamin D deficiencies are common in menopausal women.

Eggs are high in vitamin D, iron, and protein.

They also assist in decreasing blood cholesterol levels and prevent weight gain associated with menopause.

8. Dairy items

Dairy products include calcium, which helps to maintain bone density.

Dairy products are also high in vitamin D and protein, which might help you sleep better.

Yoghurt or curd, which are high in probiotics, may help with digestion, immunity, and skin.

Consume 1 serving of yoghurt every day to obtain your daily dosage of probiotics.

Take Away

Menopause is a natural part of life, not an illness. Consider it a fresh start.

Drink plenty of water. Drink at least 8 glasses of water every day. Avoid items like coffee, spicy meals, and alcohol, which may aggravate symptoms such as hot flashes and dehydrate your body.

Maintain a healthy weight by adopting a healthy lifestyle. Walking should be a part of your everyday routine. You may enrol in an online fitness programme where a trained fitness teacher can help you develop a fitness regimen from the convenience of your own home.

FAQs:

1. Can periods stop suddenly at 50?

Yes, Menopause can occur in your forties or fifties, but the average age is 51. Menopause is a completely natural biological process.

2. At what age does menopause usually end?

Menopause usually ends at the age of 51.

3. What are the first signs of menopause?

The first sign of menopause is perimenopause.

References:

Menopause - Mayo clinic

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