World Menopause Day: Doctor shares tips for active and inactive women to handle hormonal shifts

The age-old saying 'You can prepare for the storm, but you would still get wet,' rings true in the case of menopause. A transition state in life that ends menstrual periods and fertility in a woman's life, it happens by the mid-40s in Indian women. It's said that an active lifestyle can help handle menopause better, but for many women, that in itself can be a challenge due to day-to-day commitments. However, this is a time when a woman's body, or even mind, is in no mood to patiently prioritise other things. Therefore, it's important to pay attention to the regularity of cycles, mood swings, level of fitness and any other symptoms and take the right action to handle the menopause phase.

World Menopause Day falls on October 18, and the theme assigned to it this year, by the International Menopause Society, is 'Chronic Pain at Midlife.' Dr Namitha Susan Joseph, a reproductive medicine and menopause expert based in Kochi, explains how women who are active or those who aren't so much should handle the phase.

What active women can do
a) Make sure that the activity gives priority to strength training. Include it at least three times a week in the routine. This will help improve bone density and build muscle.
b) Ensure 150 minutes of aerobic activity, like running or swimming, as well, in a week. This can improve heart health and handle weight gain.
c) Ensure enough sleep for better recovery and mood. Invest in gadgets like smartwatches or rings if required, to monitor sleep duration, stages and quality.

d) Track the protein intake in your meals. An active woman in the menopause phase can need up to 1.6 grams of protein per kilogram of her weight, every day. Distribute the intake across the day rather than loading it onto single sittings.
e) Consult a menopause specialist to analyse your individual symptoms, activity levels and nutrition needs. As per the advice, do the required tests and consider Hormone Replacement Therapy.
f) Avoid using any menopause products for menopause without consulting your doctor.

What women who aren't active can start with
a) Observe your individual symptoms - mood swings, urinary tract infections, hot flashes or similar issues - to understand whether you feel any change or not, and need help.
b) Start by allocating some time for your fitness every day and begin with low-impact movements that don't overwhelm you. Take advice from trainers to slowly tweak them according to progress.

c) Stay away from junk foods and include nutritious foods in your meals. Make sure you eat on time. Gradually, observe whether your plate has enough protein and vitamins and if not, compensate for it. Take expert help if required.
d) Do not resort to self-medication of any sort. Consult a menopause expert to understand how your body is changing, whether you qualify for hormone replacement therapy and how to go about it.

Symptoms to watch out for
Symptoms of perimenopause and menopause are analysed through a 'diagnosis by exclusion' process to rule out other medical conditions which might trigger similar issues. Here are a few which can indicate that the body is undergoing a hormonal transition:
a) Mood swings
b) Hot flashes
c) Not feeling like oneself
d) Vaginal dryness

e) Sudden weight gain
f) Urinary Tract Infections
h) Crying without reasons
i) Itching in the ears
j) Dryness on the body