MENOPAUSE AND WELLNESS
Menopause is not an illness, but a natural biological change that occurs in women between 45-55 years of age when their period or menses stops. Studies have it that some women experience menopause at an early age shortly before 40 years old. In some cases, menopause can be induced by treatment of some other health conditions involving radiotherapy, surgery and injury to the pelvic structure which can affect the ovaries.
Menopause is diagnosed when a woman’s monthly period has stopped over a period of 12 months consecutively and they can no longer become pregnant. However, it is recommended that women with irregular menses and feeling of menopausal symptoms who are below 40 and above 45 years should contact their doctors for further assessment and diagnosis.
Menopause symptoms in every woman are unique to these symptoms. Although these symptoms are not life-threatening but can affect with quality of life affecting everyday activities such as sleep, emotions and lack of energy which can affect your wellbeing. The symptoms range from less frequent menstruation to heavy or lighter periods. Other symptoms experienced perimenopause or at menopause have been documented to include;
- vaginal dryness
- hot flushes
- night sweats and chills
- sleep problems
- mood changes
- weight gain
- headaches
- loss of full breast
- hair loss
- dry skin
- decreased sex drive
- increased urination
Treating menopause is usually aimed at improving the quality of life and managing the associated symptoms. Your doctors would determine appropriate treatment depending on age and other risk factors.
Staying healthy and adjusting on some lifestyle have been recommended but the following healthy lifestyle is also important to help manage the symptoms associated with menopause.
- Moderate physical activity such as walking, dancing at least three times a week. This will help increase energy levels, promote sleep and improve mood.
- Weight management through a healthy diet rich in fibre and low in fat to minimize the risk of cardiovascular diseases.
- Include fruits and vegetables as part of a diet to help with weight management and achieving healthy bones.
- Drink alcohol in moderation to reduce the risk of heart disease and minimize hot flushes.
- Minimize intake of food and drinks such as caffeine that can trigger off menopausal symptoms.
- Manage sleep problem or insomnia by talking to pharmacist for over the counter remedies or your doctor for long term insomnia conditions due to menopause.
- Drink more water to help with dry skin symptoms and weight management.
- Smoking cessation to prevent risk for osteoporosis (a condition associated with weakened bones which are likely to fracture and can result in disability).
- Intake of protein-rich food to prevent loss of lean muscle and manage sleep and mood.
- Wear comfortable and loose clothing to manage hot flushes.
- Relaxation techniques such as Yoga.
Menopause is a natural phase of life transition that women pass through, but its symptoms can be managed. It is life-changing for most women and can be a time to examine life and become committed to bigger things in life.
DISCLAIMER
Please note that contents of Pharmahealthtalk health advice and healthy tips are no substitute for any advice recommended by your doctor or other healthcare professionals. Always seek a medical opinion for your health conditions.
References
- menopause symptoms on nhs.uk
- menopause healthy advice on healthline.com