World Menopause Day: Expert advice for mental well-being
Menopause is a natural phase in a woman's life, signifying the end of her reproductive years. Typically occurring in the late 40s to early 50s, it marks the cessation of menstruation. This transition, while universal, is unique to each woman and can be accompanied by a range of physical and emotional changes. On World Menopause Day let's discuss some strategies to reduce menopause-related discomfort.
How menopause affects women
"Menopause can bring about a range of physical and emotional symptoms that can be challenging to deal with," says Dr. Shilpa Singhal, consultant, Birla Fertility and IVF, Dwarka, Delhi. The primary cause of menopause is the gradual decline in estrogen production by the ovaries. Several factors can influence when and how a woman experiences menopause, including genetics, or certain medical treatments.
Stress management and lifestyle changes
Dr. Singhal suggests simple lifestyle adjustments that can significantly improve menopausal symptoms. "These include maintaining a healthy diet, regular exercise, managing stress through techniques like yoga or meditation, and ensuring adequate sleep," she says. Weight-bearing exercises help in improving muscle health, thereby improving mood swings and physical well-being. "Also, avoiding alcohol and limiting the intake of caffeine helps in preventing triggers," she adds.
Hormone Replacement Therapy (HRT)
"For many women, hormone replacement therapy can be highly effective in managing mood swings and anxiety," says Dr. Singhal. HRT involves the use of medications containing hormones (typically estrogen and progesterone) to mainly alleviate some commonly seen symptoms like hot flashes, night sweats, and vaginal dryness. However, it is essential to consult a healthcare provider for a personalized assessment and appropriate treatment.
Dietary supplements
Menopause can increase osteoporosis risk due to declining bone density, indirectly impacting mental health. "Dietary supplementation of calcium and vitamin D can support bone health during menopause," says the expert. "Some women find relief from symptoms by taking dietary supplements like black cohosh, soy isoflavones, or flaxseed. However, it's crucial to consult a healthcare provider before starting any supplement regimen," she warns.
Prescription medications
Poor physical health affects one's quality of life which in turn impacts mental health. Menopause comes with varying intensity of several symptoms among women. However, in cases where HRT is not recommended or is ineffective, healthcare providers may prescribe other medications to manage specific symptoms. For example, certain antidepressants can help with hot flashes, and vaginal moisturizers and lubricants can help alleviate vaginal dryness.
