Menopause: How can women help themselves feel better?

Medical experts share ways in which women can help themselves to feel better, physically and mentally, while undergoing menopause.

Some women may have borderline depression during menopause. (Photo courtesy: Getty Images)

HIGHLIGHTS

In India, the average age of menopause is between 40 and 54 years.

Most women undergo various physical and mental problems including anxiety, hot flashes, excessive sweating, and difficulty in sleeping.

Getting a full body check up, having a high-protein diet and engaging in a physical activity can help during menopause.

Daphne Clarance , India Today, New Delhi, October 5, 2022 : One has to understand that menopause is a completely natural phase associated with a woman’s reproductive health. It is the cessation of menstrual activity or the withdrawal of periods that happens usually in women above the age of 45.

“It is nature's protective phenomenon against pregnancy and childbirth in an ageing population. The average age of menopause is 46 years, but it can vary anywhere between 40 and 54 years. The average life expectancy is 73 years, so a woman spends one-third of her life after menopause. It’s a retrospective diagnosis made after 12 months of no periods,” says Dr Mukta Kapila, Director & HOD, Obstetrics & Minimal Invasive Gynaecology, Fortis Memorial Research Institute, Gurugram.

Most women undergo various physical and mental problems including anxiety, hot flashes, excessive sweating, and difficulty sleeping, vaginal dryness, bone and heart issues, brain fog, and fatigue. “Some people will have a perimenopausal phase which could last anything from one year to five years, so there's never abrupt menopause. It will gradually merge with the menopausal phase. The perimenopausal phase usually happens due to menstrual irregularities and non-menstrual symptoms such as mood swings, lathery, irritability, loss of interest in sexual activity, lack of interest in doing anything around the house, joint pains, and weight gain,” says Dr Archana Dhawan Bajaj, Gynaecologist at Nurture IVF.

Besides physical issues, some women can also undergo mental issues too such as anxiety, low self-esteem, borderline depression and loss of interest in doing various kinds of activities.

“Some people even experience loss of memory, which is not really significant, but they just forget a few details of recent events. There is also a loss of interest in grooming oneself and a loss of interest in household activities. People feel low during this phase because they stop working, their children get married and they start feeling a bit less useful. Women also feel less wanted during this phase,” adds Dr Dhawan Bajaj.

Here are ways in which women can help themselves, physically and mentally, when undergoing menopause.

 

PLAN YOUR DAY

“Plan your work so that you don't have to rush doing multi-tasking. This is the time that life begins where it's just you and your dreams. Small accompaniments of menopause can be tackled smartly. Imagine you have the biggest resource which is time. Laugh your way through this and indulge in yourself. Wear loose cotton clothes, avoid heat, don't rush, do one thing at a time, do deep breathing for at least 15 to 30 minutes a day and also exercise every day. Swimming is the best,” shares Dr Kapila.

MENTAL CONDITIONING

According to Dr Dhawan Bajaj, women should understand that menopause is a physiological phenomenon and has to happen to everybody. “It is not an illness. A lot of patients come to me and say they are sick. You are not sick if you're menopausal. All you have to do is see what is not working well. For example, a lot of people are low in vitamin D levels. Because of this, they have bone pain and feel lethargic. If you have hot flashes, you should see your gynaecologist who will put you on hormone replacement therapy.”

ADDRESS THE SYMPTOM BOTHERING YOU

If there is a specific discomfort, you have to address it. “If you have vaginal dryness, then estrogenic creams around the area will help. You need to have a comprehensive health check-up which will include a pap smear mammography, which should be done at least once in a lifetime. It should include looking at the liver function, lipid profile, a thyroid level and a general body check-up to figure out whether there's a depletion of any particular nutrient,” says Dr Dhawan Bajaj.

Another important thing to note here is sleep. “Hormone replacement therapy helps when there is a lack of vitamins or minerals in the body. Another issue is sleeping disorder, i.e., frequent wakefulness at night. The first therapy for this has to be natural. Physical activity and mental relaxation are the keys to good sleep,” says Dr Kapila.

A HEALTHY LIFESTYLE

If you cannot understand what you’re going through, then all you need is a calcium replacement and a healthy lifestyle. “It's like restructuring your diet to a high-protein diet, decreasing your carbs and doing exercise. One should understand that a little bit of discomfort, mood swings, and weight gain will happen anyway. So keep it natural. One can do yoga, have a peer group to discuss your problem and talk to a doctor to discuss your issues. Building a hobby and adding an outdoor activity can really help you through this phase,” says Dr Dhawan Bajaj.

SPEAK UP

“Many women are hesitant to talk about this intimate problem. The vagina can get dry and lose elasticity due to a lack of hormones. Regular sexual activity helps in maintaining circulation. There are over-the-counter moisturizers available and your gynaecologist will prescribe you local estrogen hormones which are safe and very helpful,” advises Dr Kapila.