How to embrace change: Surviving perimenopause and menopause with grace and vitality - Dr Asha Dalal

Perimenopause is that period which leads upto menopause and May last anywhere between 3 to 7 years. In most women, this is in their 40s, but it can be earlier.

During this period, the ovaries produce less oestrogen, which can cause changes in your menstrual cycle. Sometimes the periods can be irregular, scanty or even excessive. These changes are also responsible for hot flashes, night sweats, mood swings irritability and other symptoms. When there has been no period for a year or 12 consecutive months, it is considered as Menopause.

Knowing what to expect and understanding why it is happening goes a long way in being able to manage and cope with the physical,

Emotional and psychological changes that occur. Though it may mark the end of a woman’s reproductive years, it is the beginning of the rest of her life. Many of her responsibilities are over and now begins a new chapter which, though has several challenges, also presents opportunities for growth and a chance to do what you have always wanted to do and for self-care.

If you want to be able to deal with Menopause with grace and vitality, first understand why your symptoms are happening. Also, that menopause is not static, but symptoms are different as you age. In the beginning there may be hot flashes, night sweats, vaginal dryness, but 10 years down the line urinary symptoms may be bothersome, and still later Osteoporosis and Cardiac disease is what you need to watch out for.

To be healthy after menopause, you need to:

Exercise: Walking is a good exercise but strength training and flexibility exercises also help a lot. They help in maintaining your weight, strengthen your bones and muscles and help a lot in maintaining your balance too. Exercise also elevates your mood.

Healthy Diet: It is important to have a balanced diet. Eat a lot of fresh vegetables and fruits. Proteins are also important. Also, you need to see that you have an adequate intake of Calcium and Vitamin D3 if you want to prevent Osteoporosis.

Sleep : Adequate sleep which maybe 7-8 hours a night does wonders for your overall health. It helps reduce stress.

Hydration: Hydration is also important. It will help reduce hot flashes and prevent urinary symptoms which may occur due to drinking less water.

Management of emotional and psychological symptoms:

Many women have anxiety, depression self-doubt and mood swings. There are several ways to deal with this. Yoga, Deep breathing techniques and meditation can help relaxing the mind and bringing about a sense of calm.

Friends are also a great comfort at this time. They are there to share your symptoms, to help you cope better. You realise that you are not the only one suffering. Staying Connected is a great way to keep loneliness away and feeling good.

Counselling: Don’t be afraid of asking help from a therapist or a counsellor. It may just be temporary and you will benefit a lot.

Visit a Healthcare provider:

If your menopausal symptoms are bothering you a lot and if general measures do not help, visit your Gynaecologist. You may benefit from Menopausal Hormonal Therapy ( MHT ) which is very good for managing hot flashes, night sweats and vaginal dryness. Your Gynaecologist will take your history and will ask you to do some tests before starting anything. Even if you can’t be given MHT, you will be given the option of no. Hormonal alternatives. These may be plant Oestrogens, Gonadomimetics or others.

Also, you may be given supplements like Calcium, D3 or others

Embracing change with a positive mindset:

Menopause marks the beginning of a new phase in your life. Be positive. Set new goals. Take up a new hobby or restart what you had given up which you enjoyed doing. Do something that gives you joy.

Learn a new skill: Do something that will improve your memory skills.

Prioritise your own health: Go for regular health check-ups. You also need to do Regular screening for cancer. This involves doing a Pap Smear, Pelvic Sonogram, Mammography

At menopause, a Bone density test is also to be done.

You are at risk for osteoporosis and cardiovascular problems at Menopause.

If your health check up shows some issues, they will have to be dealt with. But whatever the condition, if detected early it is easier to manage.

Perimenopause and Menopause are definitely life altering. With a little positive attitude, exercise, diet, vitamin D, sleep, laughter and friends you can not only survive them with grace and vitality but thrive.