Do you have a menopause plan?

Menopause is the most under-discussed topics in a woman’s life. Even though all women experience it, none likes to deal with it. They just learn to ‘live’ with it. The fact is that menopause is not a phase, it decides what your health would be for the remaining years of your life. If someone told you that ‘everything becomes fine after a few months of menopause’, the fact is that, it will not. Not paying attention will only lead to diseases as serious as breast and uterus cancer. Here is a list of things you need to understand about your body and prepare well in advance to fight the ill-effects of menopause.

The medical definitions say that the menopause is a biological stage in a woman’s life marked by the cessation of periods because of a slowdown in the function of the ovaries. Medically, a woman becomes infertile. It is actually nature’s way to tell women to take rest from all kinds of activities and pay more attention to their health and life (just like the science behind abstaining women from entering kitchen during menstruation).

“Menopause is a phase which lasts for about 25-30 years considering the current lifespan of most of the women. That’s a very long period of time and the women need to stay fit and healthy throughout that phase,” says Dr. Jay Mehta (Obstetrician & Gynaecologist) MBBS, DNB In-house.

WHY SHOULD WE BE CONCERNED?

The reproductive system of women is driven by estrogen which is the primary female sex hormone. Once a woman reaches a premenopausal stage, estrogen levels start dipping. Why we need to be concerned about the dipping levels of estrogen is because it is important for:

► Fetal development – You become infertile. Also, dipping levels of estrogen increases the risk of uterus cancer.

► Breast development – is critical in breast development during puberty, as well as breast maturation during pregnancy in the preparation of lactation and breastfeeding. Lack of estrogen is the reason behind increased risks of breast cancer.

► Protects from heart diseases – Women suffer less from heart disease due to vasculoprotective action of estrogen which helps in preventing atherosclerosis.

► Supports verbal memory – Estrogen levels is directly proportional to verbal memory throughout the menstrual cycle, pregnancy, and menopause.

► Monitors mental health

When you are about to be exposed to so many health risks, one needs to pace ahead with precautions. “During menopause and in the period prior to it, a woman usually experiences weakness and hormonal changes, which cause hot flushes, mood swings, wrinkles, and osteoporosis,” says Dr. Mehta.

Way to a smooth transition and a sound health post menopause

With an average woman living into her 80s, she would be spending 1/3 of her life in menopause and to live through this long span, one must work towards a smooth and a healthy future. Apart from medical treatments and therapies, there is much that we can start on with when we are in our late 30s.

► Exercise regularly – A strong cardiac health is important to cope up with menopause. Lifting weights helps in preventing osteoporosis and strengthens bones. Yoga helps a lot too.

► Increase in protein intake – The growth, repair, and maintenance of skeletal muscle depends hugely on protein and thus one needs to concentrate her diet on protein-rich foods in the pre-menopausal stage. This will prepare the body to fight the hormonal changes well. Dr. Mehta recommends, “For a smooth transition, regular exercise like brisk walking, power yoga, swimming, jogging etc. have been proven to be beneficial for women. In this phase, women might have a tendency to gain weight, and eating more of fruits and vegetables, having soya and protein might be beneficial.”

► Vitamin D – Osteoporosis is the most dreaded disease for women since it leads to a ‘bone-wrecking’ situation, literally! The culprit is again estrogen. Bone density is affected one to two years before a woman’s last period and five years after that. Prepare your bones better by including vitamin D and protein in your diet. Do not smoke and be physically active.

The key to a healthy life is to keep a tab on self, periodically. Slightest of the symptoms should not be ignored. If you time it right, chances are, you will not suffer through the ‘deadly’ symptoms of menopause. But all said and done, the balmy effect that a happy family and fulfilling relationships can provide, matches none.