Mumbai: Menopause is a natural biological process that marks the end of a woman’s menstrual cycles. It typically occurs between the ages of 45 and 55, with the average age being around 51.
The phase leading up to menopause, known as perimenopause, can last several years and is characterised by irregular periods, mood swings, and fluctuating hormone levels. Beyond these hormonal changes, menopause also brings physical and emotional challenges, including hot flashes, sleep disturbances, and persistent fatigue, which can affect overall well-being.
In India, cases of early-onset menopause are on the rise. Research indicates that 2.23% of women aged 15 to 39 experience premature menopause, while 16.2% of women between 40 and 45 go through early menopause. This trend, often influenced by lifestyle and socioeconomic factors, heightens concerns about long-term health risks such as osteoporosis and heart disease.
While medical treatments are available, adopting a healthier lifestyle can play a crucial role in managing symptoms and enhancing overall well-being. Sanjith Shetty, CEO of Miror and a passionate menopause advocate, committed to raising awareness and providing holistic solutions for women’s midlife health, shares his valuable insights on how women should navigate their menopause by making lifestyle modifications.
Healthy lifestyle modifications for navigating menopause naturally
1. Focus on a nutrient-dense diet
A well-balanced diet is crucial during menopause to maintain overall health and ease symptoms. Calcium and vitamin D, found in dairy, leafy greens, and fortified cereals, are essential for bone health.
Phytoestrogens—plant-based compounds in soy, flaxseeds, and legumes—may help regulate hormonal fluctuations and reduce hot flashes. Omega-3 fatty acids from fatty fish, walnuts, and chia seeds support heart health and may ease mood swings.
Avoiding processed foods, excessive caffeine, and alcohol can further help stabilise energy levels and improve sleep quality.
2. Stay physically active
Regular exercise is one of the most effective ways to manage menopausal symptoms. Weight-bearing exercises like walking and strength training help preserve muscle and bone strength, reducing the risk of fractures.
Yoga and tai chi improve flexibility, posture, and mental well-being. Cardiovascular activities like swimming or cycling enhance heart health and support weight management.
Women should aim for at least 150 minutes of moderate exercise per week to stay active and resilient during menopause.
3. Introduce supplements wisely
For many women, diet alone may not provide all the nutrients needed during menopause. Calcium and vitamin D supplements can help maintain bone density, especially for those with limited sun exposure.
Omega-3 supplements support brain and heart health, while magnesium aids in reducing muscle cramps and improving sleep. Some women find relief from hot flashes with herbal supplements like black cohosh, though these should be taken under medical supervision to ensure safety and efficacy.
Consulting a doctor before starting any supplement is essential.
4. Manage stress effectively
Menopause can bring emotional ups and downs, making stress management essential. Mindfulness techniques like meditation and deep breathing can help lower anxiety and promote a sense of calm.
Physical activities such as yoga or walking in nature provide mental and emotional relief. Establishing a relaxing bedtime routine and minimising screen time before sleep can also improve sleep quality.
Finding hobbies, journaling, or engaging in creative activities helps maintain emotional balance and provides a positive outlet for stress.
5. Build a strong support system
Navigating menopause is easier with a strong support network. Talking to family and close friends about changes can foster understanding and emotional support. Joining menopause support groups—whether online or in-person—can provide shared experiences and practical advice.
Seeking guidance from healthcare professionals ensures access to accurate information and personalised care. Staying informed about menopause through credible sources empowers women to take charge of their well-being and make informed health decisions.
Menopause is not an end but rather a new beginning—an opportunity to focus on self-care, well-being, and long-term health. By making mindful choices in nutrition, exercise, stress management, and social support, women can take control of their menopausal journey and enhance their quality of life.
Embracing these lifestyle changes ensures that menopause is approached with confidence and resilience. With the right knowledge, support, and habits, women can transition smoothly into this phase, leading a healthier and more fulfilling life beyond menopause.
Menopause is a natural transition that brings hormonal, physical, and emotional changes. While medical treatments exist, simple lifestyle modifications can significantly improve overall health and ease symptoms. Learn about the key strategies to help women navigate this phase with confidence and resilience. Fitness Lifestyle News -Fashion Trends, Beauty Tips, Celebrity Party News, Relationship advice, Travel and Food Tips
