As menarche (your first menstrual cycle) marks the beginning of fertility, menopause (your last menstrual cycle) marks the end of fertility. 

These are the two important phases of your life as a woman. You have to deal with various physical, emotional, and psychological changes in these phases.

Menopause is a natural event that a woman goes through around the age of 45 to 55 and ovaries produce less estrogen (a hormone responsible to regulate your reproductive system). 

For some women, it is difficult to accept that they are no longer fertile. But, you need not worry about menopause. Read this article to know the symptoms of menopause and how to deal with them.

Following are the symptoms that crop up during menopause

1) Physical symptoms

  • Hot flushes for a few seconds up to minutes
  • Risk of osteoporosis (weakening of bone)
  • Irregular menstrual cycles
  • Heavy sweating
  • Muscle aches
  • Heart palpitations
  • Headache
  • Dizziness
  • Sore breasts
  • Thin skin
  • Prolapses [leads to painful sexual intercourse, loss of libido, vaginal discharge, itching, urinary tract infection, urinary incontinence (inability to contain urine flow)]

2) Psychological symptoms

  • Mood swings
  • Fatigue
  • Apathy
  • Irritability
  • Loss of memory
  • Anxiety

Now that you know the symptoms of menopause, let's explore how to manage them in these 10 simple ways:

  1. Maintain a healthy weight and get rid of excess fat especially in the belly area to reduce the risk of developing any heart conditions and diabetes. 
  2. Eat foods rich in calcium and get adequate amounts of vitamin D from early morning exposure to the sun. This will decrease the risk of osteoporosis.
  3. Eat lots of fruits and vegetables to ensure your body gets all the nutrients for overall health.
  • Avoid caffeine, alcohol, and spicy hots as these can trigger hot flashes, night sweats, and mood changes.
  • Regular exercise and asanas to keep yourself calm, composed, and anxiety free.
  • Eat food rich in phytoestrogens (mimic the effects similar to estrogen) such as tofu, soybeans, flaxseeds, etc. to help you in hormonal balance.
  • Increase your intake of water (around 8 to 12 glasses) to prevent dryness and excessive weight.
  • Stay away from refined sugar and processed food as they can increase the risk of depression, and bone loss, and make you tired and irritable.
  • Menopause requires no medical treatment however if you are finding difficulty to deal with your symptoms you can reach out to a qualified practitioner. They can provide you with hormone therapies to help ease your symptoms.
  • Keep talking to your family and friends to ensure not to feel alone on this journey.

    • Can menopausal symptoms last longer?

    Yes, menopausal symptoms can stay longer for a year. Studies show they can last an average of 7.4 years. 

    While menopause seems a bit scary, all you need to do is to take care of your health. Your body needs just extra attention during this time. Take charge of yourself and protect yourself from impending health conditions. Live a healthy, happy, and longer life. 

    If you are finding yourself alone, remember to reach out to your doctor.

    Disclaimer: The content (video/text) presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.