A housewife in her early 50s has recently been sleeping less and feeling irritable for no apparent reason. She wakes up frequently at night, drenched in sweat, and feels unexplained anxiety during the day. Initially dismissing it as stress, it wasn’t until she visited her doctor that she received a diagnosis of menopausal symptoms.
Menopause is not simply the problem of ‘menopause’ where menstruation stops. It is a process of physical transformation where a rapid drop in female hormones causes various symptoms to appear throughout the body. It typically lasts four to ten years and begins between 45 and 55.
Night sweats and the well-known flushing of the face are the most prevalent signs of menopause. It affects 60 to 80 percent of women and is brought on by hormonal changes that make the body’s temperature control center more sensitive. Additionally, there are heart palpitations, joint pain, vaginal dryness, depression, fatigue, diminished libido, insomnia, and depression.
Recent studies have shown that menopausal symptoms are more than just “discomfort”; they can also result in risk factors for various diseases. For instance, women are more than twice as likely to develop cardiovascular disease after menopause, and they are also more likely to develop osteoporosis, metabolic syndrome, obesity, and diabetes.
Management of mental health is also crucial. Before and after menopause, a lot of women complain of anxiety disorders, depression, and poor concentration. Rapid hormonal changes can cause mood swings and depression, according to the Harvard Medical School Center for Women’s Health, because estrogen affects serotonin and dopamine receptors.
So, how can we healthily navigate this hormonal change period?
The first step is to improve lifestyle choices. Frequent strength training and aerobic exercise help control weight, reduce stress, and maintain bone density and cardiovascular health. Menopausal women are especially advised to perform representative exercises like yoga, Pilates, walking, and swimming. According to the North American Menopause Society, menopausal women should do “moderate-intensity exercise for more than 150 minutes per week”.
Second, a balanced diet is important. Foods rich in calcium and vitamin D help prevent osteoporosis, and vegetables, fruits, and whole grains rich in dietary fiber and antioxidants stabilize weight and metabolic function. Fish rich in omega-3 are also helpful for reducing inflammation and stabilizing moods.
Third, if required, hormone replacement treatment may be considered. A specialist should be consulted for a diagnosis, and the decision should be carefully considered in light of the patient’s health and family history. As an alternative, phytoestrogen-containing health functional foods have recently gained popularity. However, you should speak with a specialist before taking certain products because of the lack of clinical evidence or potential side effects.
Lastly, mental stability and stress management should not be neglected. Meditation, deep breathing, writing a diary, and maintaining regular sleep habits are helpful. Digital-based mental care services such as meditation apps and mindfulness content have recently gained popularity.
Menopause isn’t just something to “get through.” When physical changes peak, this period is an opportunity to redesign your quality of life. If you’re experiencing symptoms, don’t be embarrassed – talk to your doctor and start taking care of yourself. Ignoring it now could lead to some serious regrets later.
Everyone experiences menopause, but how you handle it profoundly impacts your quality of life. It is essential to see it as a fresh beginning for self-reorganization and long-term health care rather than a “period of endurance.” Instead of putting up with the discomfort, now is the time to redesign your body.
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