Menopause is a natural transition in a woman's life, but we at atMenopause believe that it should not be an overwhelming experience.
Hence our Menopause experts have curated this A to Z guide especially for you to navigate this change to give you apt information about the symptoms, self help and various treatment modalities one can opt for, right from early perimenopause to late post menopause.
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Everything that you need to know, is here, so you have "No Pause with Menopause
Estrogen decline during menopause causes bone loss and aggravates the risk of osteoporosis and fractures. Constant aches and joint pains reduce movement eventually leading to loss of muscle and flexibility.Physical activity along with weight beating exercises along with Calcium & magnesium- rich diet and Vitamin D supplementations are crucial for maintaining bone and muscle health. A regular blood work and medical interventions in case of any deficiencies can help reduce the risk of osteoporosis.
Fluctuating and declining hormones influence reduce gut motility, imbalance the microbiome and may reduce nutrient absorption. Therefore, women may experience bloating, constipation, acid reflux, or indigestion.
Maintaining a fiber-rich diet, avoiding processed food and staying hydrated are some of important lifestyle changes suggested to support digestive health during and after menopause.
The female hormone estrogen helps protect blood vessels and regulate cholesterol levels. Due to its decline during menopause, women face an increased risk of high blood pressure, high cholesterol, and heart diseases.
Healthy lifestyle choices like healthy diet, regular exercise, stress management, and routine medical checkups are essential for maintaining cardiovascular health during and post menopause.
Estrogen, progesterone, and testosterone are imbalanced during menopause. This hormonal shift also affects function of other endocrine glands, such as the thyroid and adrenal glands, potentially leading to symptoms like fatigue, weight changes, insulin resistance, and mood fluctuations, increasing the risk of metabolic disorders, like type 2 diabetes.
Maintaining a balanced diet, managing stress, getting regular exercise, and monitoring hormones are key areas to have good endocrine health during and after menopause.
Menopause marks a significant hormonal shift in a woman’s body, especially to the decline in estrogen and progesterone levels. This hormonal transition affects most of our body systems, leading to symptoms like hot flashes, mood swings, weight gain, and bone density loss.
A little know how about the expected changes and preparations in advance, makes the journey easier and helpful to relieve menopause symptoms.
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Estrogen has anti-inflammatory and immune-supporting properties. Hence its decline makes women prone to infections, and may slow down the body's healing
Maintaining a balanced diet, staying physically active, managing stress, and getting enough sleep can help support immune health during and after menopause
Nutrition and lifestyle play a crucial role in managing menopause symptoms and overall well-being. A diet rich in calcium, vitamin D, omega-3 fatty acids, and phytoestrogens helps support bone health, heart function, and hormonal balance. Regular exercise, stress management techniques like yoga and meditation, and adequate hydration are also emphasized for reducing symptoms like hot flashes, mood swings, and weight gain. Incorporating these lifestyle changes can enhance vitality and ease the menopausal transition.
During menopause, due to hormonal fluctuation and gradual decline, many women experience mood swings, anxiety, and irritability. Brain fog and forgetfulness are also common. Night sweats and hot flushes cause insomnia and increase risk of depression.
Hence maintaining a healthy lifestyle, prioritizing self-care and seeking counselling and guidance from healthcare professional is highly recommended.
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Menopause leads to decline of ovarian function in women and eventually marking the end of reproductive phase, with loads of other symptoms to reproductive organs.
Hormone therapy, lubricants, and lifestyle adjustments can help manage these symptoms and support overall reproductive health during and after menopause.
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Reduction in estrogen and testosterone levels lead to decline in libido, during menopause. This hormonal shift can lead to symptoms like vaginal dryness, influence intimacy.
Using lubricants, practicing pelvic floor exercises, and considering hormone therapy or counseling can help support sexual health and comfort during and after menopause.
Estrogen assists in maintain collagen, hydration, and elasticity – for skin, hair and nail health. A drop in estrogen levels, makes skin drier and wrinkly. Hair and nail thinning and brittleness are seen commonly.
Staying hydrated, using nourishing skincare, consuming a nutrient-rich diet, and protecting against sun damage can help maintain the health of skin, hair, and nails during and after menopause.
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Menopausal women may experience increased urinary urgency, frequency, or incontinence and increased risk of UTIs. The thinning of the urethral lining and weakening of pelvic floor muscles can also make bladder control more challenging.
Pelvic floor exercises, staying hydrated, and medical treatments like hormone therapy or bladder training can be considered for these symptoms.
