Medically, Dr. Shunmukha Priya, Ph.D. in food science and nutrition
Menopause is completely normal, and it is a natural part of aging in a woman’s life. When you enter your 40s, the production of estrogen in your body begins to decrease, which leads to disruption of the menstrual cycle and, ultimately, to the cessation of menstruation. If your menstrual cycle stops without any periods for 12 months, it means that you have reached your stage of menopause.
Menopause and why is this happening?
Menopause usually occurs naturally when you are in your fifties, and it is not caused by surgery or any other disease. This is a general condition that appears in a woman with age.
This is the stage when women no longer have menstrual cycles. They also experience multiple changes, both physically and mentally.
As menopause approaches, the ovaries produce less estrogen hormones. When estrogen hormones decrease, the menstrual cycle begins to change. At first, the cycle becomes irregular, and then stops forever.
Symptoms that you experience during the menopausal stages, such as perimenopause, menopause, and postmenopause, are nothing more than the fact that your body adapts to these changes.
Causes of Menopause
As a rule, menopause is not caused by surgery or any disease, this is natural. This is what every woman in her life goes through after she is about forty years old.
Menopause occurs as a result of a natural decrease in the number of reproductive hormones, when the ovaries begin to produce less hormones of estrogen and progesterone. It regulates the menstrual cycle; therefore, fertility is also declining.
Menopause can also occur before the expected age for this to happen, and this is known as Premature Menopause
Perimenopause VS. Menopause VS. Post menopause
Menopause in a woman occurs in three stages:
- Post menopause
Perimenopause is the first stage in the process of menopause. This can begin 8-10 years before the onset of menopause.
Menopause is the stage when the symptoms are clearly visible and your menstrual cycle or periods completely stop. Fasting menopause is the stage after menopause.
The duration of each stage of the transition of menopause can vary for each person. The average duration of perimenopause is about four years.
Some women may be in this stage for only a few months, while others will be in this transition phase for more than four years. If you have gone more than 12 months without menstruation, you no longer have perimenopause.
However, if there are drugs or medical conditions that can affect periods, it may be more difficult to know the specific stage of the transition of menopause.
This is the stage when your menstrual cycle stops completely. You no longer have 12 months. You also experience symptoms such as hot flashes, fatigue, weight gain, insomnia, etc.
This is completely normal when you reach the age of 40 and occurs naturally without any medical interventions.
3. Post menopause
Fasting menopause is the stage after menopause. Here you see symptoms that gradually decrease in intensity and last about 4-5 years. There are many home remedies and exercises that can help you deal with your symptoms and neutralize your mood.
In some women, menopause may occur earlier than expected. This may be due to any surgical procedures, such as removal of the ovaries or if the ovaries are damaged. Menopause, which occurs before you turn 40 years old or even younger, can be considered premature menopause.
How long does menopause last?
When you are in menopause (that is, you have no menstruation for 12 months), you go through many changes in the body. You experience many symptoms and gradually move on to menopause.
Symptoms that occur during menopause can last an average of four to five years, but they decrease in frequency and intensity. Some reported experiencing symptoms longer than expected.
The most common symptoms include flushing.
When you reach the stage of menopause, you will experience signs and symptoms that are clinically recorded to prove that a person has reached her age of menopause.
- Irregular periods: Initially, you tend to experience irregular periods. Later, your periods (menstrual cycle) completely stop.
- Hot flashes: You begin to feel warm, mainly in the face, neck, or chest.
- Chills: They tend to feel cold regardless of the weather.
- Night sweats: During menopause, often sweats at night while you sleep.
- Sleep problems: Insomnia occurs during menopause, which leads to health problems.
- The mood is changing: Mood swings are becoming more common.
- Weight gain and metabolic slowdown: Metabolism decreases, and therefore, you begin to gain weight with bloating in the waist and hips.
- Thinning hair and dry skin: Acute hair loss and dry skin.
- Joint pain / Knee pain / Back pain and ultimately osteoporosis
These symptoms are different for each person. Sometimes you may not experience these symptoms at all.
Factors that lead to metabolic changes in menopause
- agingWomen tend to become less physically active when and when they are 40-50 years old.
- estrogenA decrease in estrogen (hormone) levels negatively affects your body, as it cannot burn fat and, therefore, accumulates it in the wrong zones.
- Cortisol: Chronic stress, leading to continuous release of cortisol (hormone)it is nothing but a stress hormone. This is a specific event. was associated with the accumulation of fat in the middle of the woman.
- Fat distributionWhile the decrease in reproductive hormones (follicle-stimulating hormone, luteinizing hormone, estrogen and progesterone) during menopause plays a role in the conversion of many middle-aged women from a pear shape to an apple shape
- LeptinLow levels of leptin, which is a hormone of hunger, signals the brain to increase hunger. This makes the body eat more, which in turn makes the body burn less energy. Women tend to have higher leptin levels than men; this makes women naturally have more fat.
- Insufficient exercise – Women with a sedentary lifestyle can gain weight, which may exacerbate the symptoms of menopause.
How is menopause diagnosed?
When you experience irregularities during periods, it is important to consult your doctor before you suggest that this is common or unrelated. Your doctor may prescribe a blood test to check for FSH (follicle-stimulating hormone) and estrogen levels first.
During menopause, your estrogen level decreases and FSH levels increase, showing clear signs of perimenopause.
Once you have tested positive for menopause, you can continue to the next steps of the precautions or medications.
Home Remedies and Lifestyle Changes for Menopause
- Eat more protein: Protein intake relaxes your weight and provides energy for overcoming fatigue. Protein-rich foods such as lchicken, fish, milk, cheese, nuts and eggs can add to your diet.
- Eat foods rich in phytoestrogens: Products such as soybeans and soy products, flax seeds, wheat berries, fenugreek, oats, barley rich in phytoestrogens, and they help reduce the symptoms of menopause.
- Eat foods rich in calcium and vitamin D: Calcium-rich foods such as milk, cheese and yogurt, all dairy products should be consumed. In addition, foods that are rich in vitamin D, such as fatty fish (tuna, salmon, mackerel), egg yolks, cheese, cereals etc. necessary for your body during menopause.
- Eat more fruits and vegetables: Vegetables that are rich in minerals, vitamins and proteins are very important to add to your diet. You can follow Weight plate it contains 50% vegetables, 25% protein and 25% carbohydrates.
- Black cohosh racemose: This herb helps reduce hot flashes during menopause. It relaxes your mind and helps calm your warmth from hot flashes.
- magnesium: Foods that are rich in magnesium, such as leafy green vegetables, nuts and seeds, chickpeas, figs, avocados, seafood, etc. useful during menopause.
- Controlled breathing: Practice slow breathing every day, this will help you sleep well and maintain a good mood. It will also help you relax from the tides.
- A goal for a healthy body weight: This is a particularly important measure. Maintaining the right weight during this time is necessary, because if you don’t look at you, you can swell all over your body.
- Spending time with family: During menopause, an emotional transition often occurs. Spend time with your family. Tell them about your experiences and changes that are taking place within you.
What should i avoid during menopause?
Foods That Cause Menopause Symptoms: Foods that are spicy and high in salt; Sugar, alcohol, and caffeine can cause symptoms of menopause. Refusing these foods may reduce menopause symptoms.
Skipping meals: Again, don't skip a meal. Skipping meals generally leads to bloating and weight gain. This can affect you mentally with increased stress and anxiety.
Bone Health and Menopause
Women should maintain healthy bones, especially when they reach menopause. Estrogen, a hormone in women that protects bones, decreases dramatically when women reach menopause, causing bone loss.
Women tend to have smaller and thinner bones than men. Almost one in two women over 50 can break bones due to osteoporosis. Consequently, the likelihood of developing osteoporosis in women increases when they reach the stage of menopause.
About 15% do not tolerate lactose, which makes it difficult to get enough calcium. Healthy living habits can help protect your bones and reduce the chance of developing osteoporosis.
Diet and bone health exercises
Calcium is needed to strengthen your bones. Add calcium rich foods like milk, cheese and yogurt, all dairy products in your diet. It helps strengthen your bones and improve your health.
2. Vitamin D
Vitamin D plays an important role in protecting bones, helping the body absorb calcium and supporting muscles. A 15-20 minute exposure to sunlight is good for turning Vitamin D. Foods such as Fish, fortified milk, eggs, mushrooms are also dietary sources of vitamin D. Consult your doctor and take supplements if necessary.
Exercises such as low impact aerobics, walking, elliptical workouts; Muscle strengthening exercises, such as weightlifting, can help you during menopause. Also avoid highly effective exercises.
Menopause is not something you need to worry about. This is natural. Every woman goes through this stage, and it is painless. With some precautions and precautions, you can nail this stage of your life.