Menopause typically occurs between the ages of 45 and 55, marking the gradual cessation of menstruation in women. In a discussion with Lifestyle, Dr. Astha Dayal, the director of obstetrics and gynecology at CK Birla Hospital Gurgaon, explained that this period is characterized by a gradual decline in the hormones estrogen and progesterone, leading to various symptoms including hot flashes, mood fluctuations, vaginal dryness, sleep issues, joint discomfort, weight gain, and cognitive difficulties.

For those experiencing severe menopausal symptoms, medical interventions such as hormone replacement therapy are often recommended. Nevertheless, the doctor emphasized the importance of managing symptoms through natural means, including a balanced diet and a healthy lifestyle.

1. Have a balanced diet:

A well-balanced diet is essential for effectively managing the symptoms associated with menopause. Incorporating a variety of fruits, vegetables, and whole grains while minimizing the intake of saturated fats, oils, and sugars is beneficial. Additionally, including calcium-rich foods such as dairy products, legumes like rajma and chana, and non-vegetarian options can significantly enhance menopausal health.

2. Have more phytoestrogens:

Foods that are high in phytoestrogens, which are plant-derived compounds that mimic estrogen, may assist in reducing hot flashes and other hormonal symptoms. Examples of such foods include soybeans, flaxseeds, lentils, and chickpeas. Research published in the Journal of Clinical Endocrinology and Metabolism indicates that the consistent intake of these foods may lead to a decrease in both the frequency and intensity of hot flashes.

3. A fibre-packed diet:

A diet rich in fibre, fruits, vegetables, and healthy fats—such as omega-3 fatty acids found in fish, walnuts, and flaxseeds—can help mitigate mood swings, promote cardiovascular health, and prevent weight gain, a frequent occurrence during menopause.

4. Have healthy herbs:

Certain herbs, such as black cohosh, have demonstrated the potential to decrease both the frequency and intensity of hot flashes, as well as alleviate night sweats and mood disturbances, according to several small studies. Likewise, evening primrose oil, which is high in gamma-linolenic acid (GLA), has been reported to enhance symptoms including hot flashes, irritability, and sleep disturbances in some women.

5. Physical activity:

Engaging in regular physical activity, especially weight-bearing exercises such as walking, yoga, and strength training, can be beneficial for weight management, enhancing mood, and promoting better sleep. A study featured in Menopause: The Journal of the North American Menopause Society indicated that women who participated in consistent physical exercise experienced a reduction in the frequency and intensity of hot flashes, along with improved sleep quality and mental well-being. Additionally, yoga contributes to increased flexibility and stress reduction, both of which positively influence mood and sleep patterns.

6. Manage stress:

Stress has the potential to intensify symptoms such as hot flashes and mood fluctuations. Implementing stress management techniques, including meditation, deep breathing exercises, and mindfulness practices, can greatly alleviate hot flashes and enhance overall quality of life. Additionally, consider exploring the connection between cervical cancer and menopause, as explained by a medical professional.

7. Healthy sleep routine:

Sleep disturbances can be effectively addressed through the implementation of proper sleep hygiene practices. Establishing a conducive sleep environment, which includes regulating the room temperature to a cooler setting to prevent night sweats, as well as refraining from the consumption of caffeine and alcohol, is essential. Engaging in relaxation techniques prior to bedtime can significantly enhance the quality of sleep. Additionally, maintaining adequate hydration throughout the day may alleviate hot flashes and night sweats, as dehydration can exacerbate these symptoms.

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