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English Hindi

Menopause

Facts, problems and

help in solutions

What is
Menopause?

  • It is a normal physiological part of every woman's life.
  • It marks the end of the menstruation cycle of a woman.
  • Medically, one is said to have hit menopause when 12 months pass after the last Period.
  • The usual time for menopause is between the ages of 45 and 55 years.
  • On menopause, the reproductive cycle of the woman ends. She cannot become pregnant.
  • The time of your menopause depends on your genes. You will hit menopause around the same time as your mother or elder sister had.
  • The symptoms of menopause last for about 5 years.
  • Any vaginal bleeding after menopause, is abnormal.
01

Stages of Menopause

Stages of Menopause

  • Premature menopause: About 1% women have premature menopause, before the age of 40 years.
  • Early menopause: About 5% of women undergo menopause early in life, around 40-45 years of age.
  • Perimenopause: This is the period of 5-10 years before actual menopause. The length of your Period and duration of bleeding starts to change. The bones become weaker. You experience pain in knees, back and legs especially around Period.
  • Menopause: One year after the last period
  • Post menopause: Entire life after one year from the last period

What can lead to an early menopause?

  • Women are losing their eggs faster and hence, hitting early menopause because of stress, bad diet, pesticides in food, packaged foods, etc
  • Any ovarian surgery such as cyst removal or removal of ovary
  • Chemotherapy
02

Effects of Menopause

Effects of Menopause

  • Hot flashes – Sudden and intense sensation of heat spreading to the face, neck and chest. Is often accompanied by redness, palpitations and sweating. Hot flashes can last from a few second to several minutes.
  • Night sweats – These mainly occur during nights and can result in frequent waking
  • Skin issues – the skin becomes thinner, drier and less elastic. Wrinkles and fines appear. Women suffer from adult acne. Coarse hair appear on their upper lip, chin and face. Discolouration of skin (pigmentation) happens.
  • Vaignal issues – The vaginal mucosa thins and weakens. The vagina becomes dry, itchy and prone to infections.
  • Hair issues – The volume of hair shrinks. The sheen of hair is lost and they tend to become dry and coarse.
  • Recurrent urinary tract infections.
  • Accelerated bone loss: A woman loses 2 to 3% bones per year after menopause. This increases the risk of osteoporosis and fractures.
  • Emotional instability, irritability, anxiety and depression.
03

Positive effects of Menopause

Positive effects of Menopause

  • Period end. There is no risk of bleeding and spotting
  • The need to buy your supplies of sanitary napkins, tampons, period panties comes to a halt
  • You cannot get pregnant now. Hence, you can stop using contraceptives and other birth control methods.
  • The risk of unintended pregnancy is gone.
  • Some women notice that underarm hair, leg hair, pubic hair reduce or disappear completely
  • Many women experience a renewed zest for life after menopause. It is called post menopausal zest. One study has shown that optimism in women increases in their 50s
  • During this period, women often have time for self-love and care as the major responsibilities of their life are taken care of by then

Helpful lifestyle changes

  • Rest & Sleep: Ensure you get 7-8 hours of undisturbed sleep. Sleeping between 9 pm and 11 pm ensures sound sleep. Take a nap in the day for 20-30 minutes.
  • Include in your diet: Fruits and Vegetables, raw banana, broccoli, broccoli sprouts, green leafy vegetables, root vegetables like sweet potato, purple yam, dry fruits, nuts and seeds – pumpkin, sunflower, sesame, hemp, chia; bajra, jowar, ragi, rajgira, beans, black grams, pulses, steel cut oats, buckwheat, quinoa, parboiled brown rice, curd or buttermilk, Coconut water, coconut milk, lemon, kokum, awla, dates, ginger tea
  • Avoid eating: packaged or ultra-processed foods and juices, fried and spicy food, pasta, pizza, fast food, tea/coffee, sugar
  • Ensure you exercise every day. In a week, walk for 30 minutes for 3 days, strength training for 2 days and yoga for 2 days.
  • The body fat might increase by 5-10% an one approaches menopause
  • Sugar cravings might increase
  • During menopause, due to hot flashes, one tends to suffer from sleeplessness. Hot flashes and night sweats often result in frequent waking-up episodes.
  • Menopause can result in weakening of the pelvic support structure. This increases the risk of pelvic organ prolapse.
  • The bladder does not empty completely while urination.
  • Constipation- Even if you have not had constipation ever, this phase of your life might make it difficult for you to defecate regularly.
  • As the level of estrogen in women declines, their cardiovascular health gets affected. Cholesterol, triglycerides, BP might increase.
  • Loss of memory and concentration, brain fog- Women tend to forget names, misplace things more during this period.
  • Decreased interest in sexual life.

Nutrients helpful during pregnancy

Calcium

Needed to keep bones strong, prevent bone fractures, prevent osteoporosis

To help the body absorb calcium

For maintaining bone health and protecting against bone loss. Helps in regulating sleep and hormonal balance

Rich in isoflavones. They mimic estrogen-like compounds in the body. They serve as natural hormone replacement therapy. It also helps in maintaining muscle mass.

They are heart’s best friend

Necessary for brain health, bone health, and formation of red blood cells

Helps make the happy hormone, Serotonin in our body

Vitamin E

It is an antioxidant that arrests the toxins in the body

Helps in balancing our bodies’ unique microbiome

To fight brain fog and maintain brain health

Helps in producing energy in muscles

The risk of cataract increases in menopausal women. These macular carotenoids have been researched to reduce the risk of cataract and agerelated macular degeneration/p>

It strengthens the immune system at a time when hormonal changes impact the overall health

Studies have found that it improves physical and physiological menopausal symptoms including vaginal dryness and hot flashes

Supplements that can help during
Menopause

Multivitamin & Multimineral Tablet with Lutein,
Lycopene and Green Tea Extract

Vitamin B Complex, Magnesium

  • All women who do not menstruate should consume one capsule everyday after breakfast

Lutein & Zeaxanthin Vegetarian Soft Capsules

Lutein and Zeaxanthin

  • All women who do not menstruate should consume one capsule everyday half an hour before bedtime

Linum Usitatissimum Vegetarian Soft Capsules

Omega -3

  • All women who do not menstruate should consume one capsule everyday after breakfast

Protein Mix with Kesar Pista Powder

Isolated Soy protein Curcumin

  • All women who do not menstruate should consume it with hot milk before bed. Women with high uric acid, hyperthyroid and kidney disease should avoid

Algal DHA Vegetarian Soft Capsules

DHA

  • All women who do not menstruate should consume one capsule everyday half an hour before bedtime

Botanical Extracts with Inulin,
Bacillus coagulans, Bifidobacterium lactis and Enzyme Tablets

Probiotics

  • All women who do not menstruate should consume one capsule everyday half an hour before the heaviest meal of the day

Nigella Sativa | Ocimum Blend | Azadirachta Indica Aloe Barbadensis | Mentha Spicata

Tulsi, AloeVera, Mint, Black seeds, Neem

  • Pregnant women and lactating mother should take it everyday after breakfast. Pregnant women with high uric acid, hyperthyroid and kidney disease should avoid