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Menopause – Early signs and how to manage them

Menopause – Early signs and how to manage them

According to statistical data, over two million women in the country go through menopause annually. Menopause is a significant biological phase in the lives of menstruating individuals, impacting their physical, mental, and emotional health. This phase typically occurs between 45 and 55, with the average age being 51 years nationwide. Consulting a gynecologist can help one understand menopausal symptoms and seek timely treatment if required. Here are the stages and early signs of menopause:

Stages of menopause
Menopause is often classified into three major stages:

  • Perimenopause
    Perimenopause is the phase in which the body naturally transitions to menopause. The perimenopausal phase typically lasts from 40 to 44 years of age. However, the duration of perimenopause differs between individuals. While some people may experience perimenopause only for a few months, others may have a perimenopausal phase over the years.
  • Menopause
    Menopause typically starts a year after one’s last period. Sometimes, it may also begin after a clinical procedure to terminate one’s period, such as a hysterectomy or removal of the ovaries.
  • Postmenopause
    Postmenopause refers to the years following menopause. In this phase, women may continue to experience menopausal symptoms briefly, even while not menstruating.

Early signs and symptoms of menopause

Here are a few early signs of menopause, of which one should be aware:

  • Irregular periods
    During the perimenopausal phase, the ovaries typically release fewer hormones than usual, leading to irregular periods.
  • Hot flashes
    A reduction in estrogen levels during perimenopause results in the excessive secretion of other body hormones, causing an increase in body temperature and triggering hot flashes. Hot flashes refer to sudden, intense flashes of warmth in several body parts, including the neck, chest, and face. These flashes may be accompanied by sweating.
  • Night sweats
    An increased body temperature due to hormonal imbalances during perimenopause can also lead to bouts of profuse sweating, particularly at night. When accompanied by other perimenopausal symptoms, night sweats are telltale signs of menopause.
  • Vaginal atrophy
    Vaginal atrophy refers to vaginal dryness due to inflammation of the vaginal walls. Estrogen is the hormone primarily responsible for vaginal lubrication and elasticity; hence, low estrogen levels during perimenopause can lead to vaginal dryness.
  • Hair thinning
    Perimenopause is characterized by a drop in estrogen and progesterone levels; consequently, the effects of the male hormone androgen become more pronounced. As a result, women in the perimenopausal phase may experience hair thinning due to shrinking hair follicles.
  • Difficulties with sleeping
    Night sweats and hot flashes may considerably disturb one’s sleep cycle during menopause. Not getting enough sleep can, in turn, aggravate one’s mood swings and affect emotional well-being. Thus, it is important for individuals approaching menopause to follow certain practices to enhance sleep quality and duration. Some of these practices include investing in a comfortable mattress, refraining from using electronic devices after sunset, and sleeping in a dark room.
  • Mood swings
    Low estrogen levels during perimenopause are associated with irritability, fatigue, and elevated stress levels. Therefore, individuals undergoing menopause may experience severe mood swings.
  • Breast pain and tenderness
    Fluctuations in estrogen and progesterone levels among people in the perimenopausal phase can affect the breast tissues, leading to pain, tenderness, and soreness.
  • Headaches
    Hormonal fluctuations can also trigger throbbing or pulsing headaches, due to which one may witness flashes of light in the field of vision. Such headaches may be accompanied by nausea or vomiting.
  • Low sex drive
    Lowered estrogen and testosterone levels around menopause can significantly reduce one’s sexual drive and arousal. Vaginal dryness can also lead to discomfort during sexual intercourse, contributing to a loss of interest in sexual activities.
  • Spotting between periods
    Lowered estrogen levels can cause thinning of the endometrial layer, triggering abnormal bleeding patterns. For example, women may experience light spotting even when they do not have their periods. Such spotting is a normal menopausal symptom and typically does not require tampons or sanitary pads.
  • Urinary tract infections
    Many individuals experience UTIs during menopause owing to low estrogen levels, which increase their susceptibility to vaginal infections.
  • Increased visceral mass
    The reduction of female hormones during menopause may redirect fat to the abdominal region, leading to its accumulation and an increase in visceral fat.

Tips for managing menopausal symptoms
Here are a few tips for managing menopausal symptoms:

  • Have plenty of fruits and vegetables
    Postmenopausal individuals are more susceptible to cardiovascular diseases than others. A meal plan rich in fruits and vegetables replenishes the body with the required nutrients, helping prevent heart problems. Fruits and vegetables can also help maintain bone density. One should incorporate different fruits and vegetables during the perimenopausal and menopausal phases, including leafy greens, citrus fruits, berries, broccoli, bananas, and apples.
  • Have foods rich in calcium and vitamin D
    Menopause increases one’s risk of low bone density. Therefore, it is essential to have calcium-rich foods, including dairy products (if you are not lactose intolerant), soybeans, leafy greens, figs, salmon, yogurt, and seeds. Moreover, vitamin D is essential for optimal absorption of calcium. Thus, one should ensure sufficient sunlight exposure and have vitamin D-rich foods like egg yolks, mushrooms, cheese, and fatty fish.
  • Maintain an active lifestyle
    Exercise is associated with better calorie control, enhanced joint health, better sleep quality, and reduced stress levels. Hence, individuals in the perimenopausal and menopausal phases should incorporate different workouts, including cardio, strength training, and pilates, into their exercise routines.
  • Have foods high in phytoestrogens
    Phytoestrogens are estrogen-like compounds that can mitigate the effects of low estrogen levels. Therefore, it is important for individuals undergoing menopause to have foods rich in phytoestrogens, including flax seeds, soybeans, beans, sesame seeds, spinach, cabbage, and plums.
  • Stay hydrated
    Plenty of water can help manage menopausal symptoms like vaginal dryness and bloating. Women should typically drink about 2.7 liters of water a day.
  • Avoid processed foods
    Processed foods can increase one’s risk of cardiovascular diseases and cause blood sugar fluctuations. Moreover, a study found that meal plans rich in refined carbs can increase menopausal women’s susceptibility to depression. Hence, one should replace processed foods with foods rich in healthy carbohydrates and monounsaturated fats.
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Foods to Eat and Avoid for Optimal Kidney Health

Kidneys help filter waste from the blood and dispose of it off the body via urine. They also help balance the electrolyte and fluid levels in the body. But, conditions like high blood pressure and diabetes may intervene with their ability to work as required. Furthermore, damage to the kidney might also result in chronic kidney disease. Hence making changes in your meal plan is a vital aspect of treatment. You can prevent damage to these organs by following a kidney-healthy meal plan. Below, we will address some foods to eat and avoid for better kidney health. Foods to eat Cauliflower Cauliflower is a nutritious vegetable. It's an excellent source of folate, Vitamins B, K, and C. It's rich in anti-inflammatory compounds like indoles, a fiber source. In addition, you can use mashed cauliflower as a replacement for potatoes. For example, a cup of cooked cauliflower has 40 mg of phosphorous, 176 mg of potassium, and 19 mg of sodium. Sweet potatoes They are relatively similar to white potatoes but have more fiber content, resulting in them breaking down more gradually. Hence, you will experience a less spike in insulin levels. Sweet potatoes are also rich in vitamins and minerals like potassium that help balance the sodium levels in the body and lower their impact on the kidneys. But, since sweet potatoes have a high potassium content, people on dialysis or those with CKD should curtail the intake of this vegetable. Red bell peppers They are rich in flavor and low in potassium, but that is not the sole reason they are considered a hit among people with kidney disease. Red bell peppers have Vitamin C and A sources and are also high in fiber, folic acid, and B6 vitamin content. In addition, red bell peppers are also suitable because they have lycopene, an antioxidant that shields against some cancers. You can eat them raw with a dip, mix them into your salad, or enjoy them as an appetizer. Some people also like roasting bell peppers and using them as a topping for lettuce salads or sandwiches. Olive oil It contains healthy fat and has anti-inflammatory properties. Since it is monosaturated fat, it stays stable even at higher temperatures as you cook. Thus, switching to extra virgin olive oil can give you more antioxidants while you still enjoy your favorite dish. Green vegetables Leafy veggies like spinach, kale, romaine, arugula, and cabbage are hydrating, low in calories, and have high antioxidant and vitamin content. If you wish to be cautious about your mineral levels, you must opt for cabbage and arugula, which are nutrient-rich and lower in sodium, potassium, phosphorous, and calcium. In addition, kale and spinach have a high potassium content, which is ok for people seeking to improve their kidney health, but best for those already dealing with chronic kidney disease. Blueberries They are called superfoods because they are rich in antioxidants and are a low-calorie Vitamin-C and fiber source. You can stock them in abundance from your local grocery store or farmer’s market. You can also shop for frozen berries in the off-season and enjoy healthy smoothies. People with kidney diseases can also eat other berries like raspberries, cranberries, and strawberries. Apples Apples are low in potassium and rich in fiber when you eat them with peel. They also have a natural anti-inflammatory effect and are ideal for your kidneys. Foods to avoid Soda Soda has zero nutritional benefits and instead has high sugar content. It only adds to the extra calories. Some studies link high soda consumption to conditions like kidney disease, osteoporosis, dental problems, and metabolic syndrome. If you opt for their lower calorie alternative like coke zero, even that will do you no good, as it has no nutritional value and contains artificial sweeteners and additives. Hence, you must omit soda and opt for healthy beverages like water. If you do not enjoy plain water, add a slice or two of fresh fruit for added flavor. Avocados Avocadoes are known for their many nutritious qualities. They are rich in antioxidants, fiber, and heart-healthy fats. Even though consuming avocado is often considered healthy, people with kidney disease must avoid it as avocados have a high potassium content. An average-sized avocado has about 690 mg of potassium. If you love the taste and do not want to eliminate it, you can reduce the portion size to only 1/4th of the avocado. In addition, it will lower potassium intake.  Salty foods Sodium or salt is one of the most prevalent inclusions in foods you consume daily. However, their density is higher in processed foods. Salt results in water retention and may cause blood pressure, lung, and heart disease. Healthy kidneys work towards maintaining the correct fluid balance in the body. So, if your kidneys do not function as desired, the fluid balance may be disturbed. Hence, you must curtail sodium-rich foods like processed foods, packaged items, and soy sauce. When cooking meals at home, opt for low-sodium alternatives. You can replace salt with spices and herbs and keep the salt shaker off the table. Dairy Dairy products like yogurt, cheese, ice cream, and milk are rich in protein, calcium, and other vital nutrients. They also contain potassium and phosphorous. People with stage three kidney disease might want to curtail their potassium, phosphorous, and protein intake, which is high in dairy. So, you can instead reach out for dairy alternatives like rice, soy, or almond milk as they have lower potassium, phosphorous, and protein content than cow’s milk. Bananas Though naturally low in sodium, bananas' potassium content is significantly high. So, to ensure your kidney disease does not aggravate, monitor your potassium intake, and it might be challenging if the banana is your staple. Conclusion Whatever you eat or drink will affect your health regardless of any health issue. Therefore, maintaining a healthy weight and following a balanced meal plan are prerequisites to staying fit and controlling blood sugar levels. A kidney-healthy meal plan is less about eliminating certain foods but following portion control and finding a balance of proteins, carbohydrates, and fats.

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8 mistakes to avoid during periods

Monthly periods can last from two to seven days and can cause some manageable discomfort. However, an increasing number of people are being diagnosed with conditions that make their menstrual cycles painful and unmanageable. Pre-Menstrual Syndrome (PMS) is a common experience for most people, which includes pain, lack of focus, difficulty concentrating, mood swings, nausea, and more before their period. Certain habits could be contributing to this discomfort on a regular basis. Not taking pain relievers proactively The time to reach for a pain relief remedy is when one feels the first twinge of pain when the period is due. However, most people tend to wait until the pain is on the verge of governing the rest of the day. Reaching for the prescribed painkiller when the lower stomach or pelvis area is on the initial hint of discomfort is far more effective than losing the energy and draining oneself with pain before considering taking something for it. Remedies and treatment are far more likely to be effective when the pain is mild rather than when it has intensified, curving one into the fetal position. This is especially important if one has conditions like PCOS, endometriosis, adenomyosis, or other complications that worsen the periods. Using too many feminine hygiene products Our bodies are capable of maintaining their pH levels and fighting off infections without the use of feminine hygiene products. Using these products, such as fragranced tampons, pads, and cups, can disrupt the vaginal pH balance and increase the risk of painful and itchy yeast infections. Instead, it's best to use products that simply soak up period blood and avoid anything that could lead to bacterial vaginosis. Remember, the vagina can balance itself naturally, so it's best to let it do its job without interference from unnecessary products. Not changing the tampon often Irrespective of the type of period product one uses, leakage mishaps are a constant concern. It is, therefore, important to keep track and periodic checks depending on one's flow. A great way to prevent toxicity is by following a rule of thumb of changing the tampons and pads every few hours. Eight hours is the highest time to continue using the same pad or tampon. In case one is busy or not in the right surroundings, it is also advised to choose a tampon with the lowest absorbency according to one's period flow to avoid toxicity. In addition, it is important to keep track of one's period cycles to be aware of the menstruation and ovulation dates. Avoiding iron The amount of blood a person loses during a period is governed by the flow. The amount could vary from person to person and from month to month. Losing this iron-containing blood also means losing a crucial mineral from the body. Menstruating might substantially change the levels of iron in one's body. This iron depletion could also be depleting one's body of oxygen and energy, both of which are crucial for daily functioning and body mechanisms. To cope with this loss, it is important to have iron-rich foods throughout the month that will make up for it and not impact the body adversely when one gets their period. It is important to adopt food combinations and practices that can enhance iron absorption in the body. One must include food like apricots, spinach, other leafy vegetables, and meat in daily meals. Giving in to cravings As a result of hormone fluctuations, people may experience various food cravings, which can exacerbate period pain and other symptoms. While excessive salt may alleviate mood swings, it can also lead to bloating and constipation. Although these symptoms usually go away after the period, dealing with their intensified presence can take a toll on the body and worsen the pain. Not hydrating enough One's estrogen and progesterone levels change when one is on their period. As this increase and decrease of these hormones continue, the body's digestion capabilities also change. It also starts retaining more water than it usually does. This means one experiences symptoms like bloating, gas, and constipation. However, there is a much simpler way of dealing with this issue than adapting to complicated concoctions and treatments, and that is hydration. Water is the best thing one can give the body to flush the system of waste products and deal with bloating. If protein makes one feel bloated, it is best to avoid it and switch to other healthy snacks like fruits, nuts, and vegetable sticks. Avoiding exercise Exercise might not even make it onto one’s task list during their period. However, keeping the body active could be a real game changer. There are numerous pieces of research that suggest that it could be an effective solution for one’s menstruation problems. An active routine can help supply the body with happy hormones that could help lower pain and discomfort during periods. Plus, sweat could help the body eliminate the increased toxins, making one feel better. If one is unable to exercise, trying some easy stretches, yoga, or even meditation could help with better health management. Wiping in the wrong direction Wiping back to front or front to back is a question everyone should be asking. And the answer is front to back. It is crucial to understand the problem most people generally ignore when they wipe back to the front. This practice is a common mistake that poses an increased threat of bacterial invasion and the occurrence of urinary tract infections. This practice needs correcting whether one is on their period or not. The exposure of the urethra and vagina to the bacteria of the rectum could increase an individual's susceptibility to infections and associated pain. By taking certain measures and avoiding these commonly made mistakes, one can effectively manage period pain and other related symptoms. 

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