MENOPAUSE: HOW TO PREPARE YOUR BODY FOR IT

AUTHOR DR JAYASHREE NAGARAJ BHASGI, SENIOR CONSULTANT, OBSTETRICS & GYNAECOLOGY, FORTIS HOSPITAL, RICHMOND ROAD, BENGALURU

Menopause is a Greek word “mens” meaning monthly and “pause” meaning cessation..so it’s the end of menstruation and reproductive life due to loss of ovarian activity and is a natural ageing process in a women.

The age of menopause varies between 45 years to 55 years average being 50 years of age.

There is decline in ovarian function is the transition phase before menopause which begins in most women at around 45 years of age and this is when women experience infrequent menstrual cycles ,hot flashes ,night sweats, troubled sleep, exhaustion,, mood swings, low sex drive, vaginal dryness urinary bladder problems , weight gain and decline in bone density. Different women go through menopause with different symptoms so it’s not the same with everyone

Ovarian hormones play an important role in a woman’s health apart from reproductive function.

Estrogen an important ovarian hormone which influences the adult skeleton during its continuous regeneration by process of remodelling which involves formation and resorption. Consequently loss of estrogen leads to an increased rate of bone remodelling and tilts the balance towards bone resorption and this increases the rates of fractures.

Estrogens do have action on Cholesterol levels wherein it helps in increasing HDL Cholesterol … good Cholesterol.

Estrogen also protects the cardiovascular system in women through a variety of actions .

Estrogen play a role on regulating insulin hormone secretion and therefore nutrient homeostasis. So deficiency predisposes to Type 2 diabetes and obesity. Weight gain is around the lower abdomen and around the organs ..called visceral fat

Visceral fat is also linked to medical conditions like Diabetes, Stroke, Heart disease and Cancers

Estrogen has a neuroprotective action on a healthy brain where in it modulates systems in the brain that are crucial for higher cognitive function and deficiency of which is implicated in mood and psychiatric disorders like Alzheimer’s disease .

Estrogen deficiency is known to cause dry and lustreless skin and hair and one may notice more hair on face than the scalp.

Before one could enter menopause it is good to optimise one’s health by regularly exercising, and remaining at one’s ideal weight for as long possible and it is better to remember that metabolism slows down during this time and gaining weight is easy.

The chances of Arthritis and Osteoporosis increases as one Is obese .

Any exercise one enjoys doing is good enough when done consistently and persistently.

Kegel s exercise for pelvic muscle strengthening is a must

Being watchful about diet , eating healthy diet low in fat and simple carbohydrates ,rich in fibre and proteins .Having plenty of fruits and vegetables, whole grain foods, nuts and food rich in omega 3 fatty acids is good as it reduces risks of heart diseases.

One has to make sure one is taking enough calcium and vit d for bone health during this period.

Weight bearing exercise and resistance training to maintain bone and muscle strength is recommended to prevent fall and fractures.

Meditation , learning a new language or any creative activity helps in preventing declining memory and mood variations and prevents stress.

Reducing screen time specially in the nights ,avoiding caffeine after mid day , alcohol one can good sleep .

Quit smoking for better heart health .

The woman’s spouse or children should be aware of these changes that she is going through so that they become empathetic and help her through this phase of her life.

The healthier one is during this transition period the more successful one will be in combating health changes and diseases when menopause ensues .