Menopause is the period when a woman’s menstrual cycles stop completely, and this is usually diagnosed after 12 months of recurrent missed periods. The hormones that control menstruation, oestrogen and progesterone, are produced less by the ovaries as you get closer to your late 30s, which also causes a drop in fertility. In your 40s, your monthly cycles may become heavier, shorter, or more frequent. Your ovaries eventually stop producing eggs, typically at age 51, and you stop having periods.
Menopause can occur in your 40s or 50s. It is a normal biological process. However, the symptoms may interfere with your sleep, reduce your energy, or negatively impact your emotional health. Each woman will experience menopause differently, but there are some associated symptoms that are often experienced by most women during their menopause phase.
These symptoms include:
Vaginal dryness and discomfort,
Hot flashes (causing a person to feel a sudden heat sensation in the upper body),
Sleep disturbances arising from anxiety, night sweats or frequent urination,
Emotional changes characterised by depression, tiredness, irritability, anxiety
Difficulty with concentration and memory
Physical body changes such as weight gain, changes in hair colour, texture and volume
Here are a few lifestyle tips that you can adopt for managing the challenges of menopause
Get regular exercise: Weight gain and loss of muscle mass are common during menopause. Exercise can help you lose excess weight or maintain a healthy weight during menopause, which may provide protection from various cancers, such as breast, colon, and endometrial cancer.
Drink lots of water: Dryness is a common problem during menopause. This is most likely due to a decrease in oestrogen levels. Drinking between 8 to 12 glasses of water a day will keep you hydrated. High intake of alcohol can cause dehydration.
Practice meditation and relaxation: mood changes occur more frequently during menopause. Meditation brings calmness to the body and mind which is helpful in reducing anxiety and stress. It is also advisable to speak to a family member, close friend or a therapist about persistent mood swings.
Eat Healthy: Healthy eating is an important part of self-care during menopause. Eat vegetables, fruits, nuts, beans, fish, milk, whole grains etc. Limit your intake of foods high in salt, fat, and sugar. Healthy foods provide your body with essential nutrients such as calcium, vitamin D, Omega-3. It also helps in maintaining a healthy weight and can also lower your risk of developing health issues that are more common after menopause, such as heart disease and osteoporosis.
Menopace is a household companion for women in their menopausal age. A carefully formulated supplement that provides over 22 essential nutrients and minerals that the body requires to navigate menopause including Soya Isoflavones, as well as vitamin B6, which help to regulate hormonal activity.
Menopace also contains magnesium, zinc, and vitamin D to help maintain healthy bones. Menopace can be taken during and after menopause to provide all-round nutritional support for women of menopausal age, in addition to healthy lifestyle modification and healthy eating.