Menopause
Published on NOVEMBER 2010, THE HINDU
The word 'menopause' fills many people with unease - or even fear. But the best way to deal with the menopause is to understand it. Many women have difficulties coping with the emotional and physical strain of menopause, whereas other are relatively symptom free.
Kritika, 64, says she had a very emotionally difficult time during menopause and felt old and ugly.
Whereas, Shamuli, 48, says her menopause finally bought her freedom from a lifestyle that was killing her. “I began to tune into my body and its needs and realised, my spirit was hungering for more. I also began to take stock of my mortality, it was scary, but I got the push I needed.”
Maher, 50, struggled emotionally through menopause and decided to seek counselling and medication. As a result she was able to cope with her depression and learnt to live. She described her post menopause days as the time she took out her best china, lit the expensive, decorative candles and wore those dresses saved for the perfect body.
To successfully cope with menopause, there are three areas you need to focus on: Emotional, Physical, and Nutritional.
Emotional:
It is common to experience depression, anxiety and stress-related illnesses during this time.
Some of the emotional changes experienced by women:
- Irritability
Feelings of sadness
Lack of motivation
Anxiety
Aggressiveness
Difficulty concentrating
Fatigue
Mood changes
Tension
A lot of these feelings are related to fear of weight gain, ageing, mortality.
If you're having emotional problems, please don't hesitate to see a counsellor and get some help.
Physical Signs:
Contrary to popular belief, many women do not experience all the following symptoms during menopause. According to doctors, these are some of the more common signs of Menopause.
Irregular Periods (changes in frequency, duration, skipped periods, etc.)
Infertility
Hot Flashes and Night Sweats
Vaginal Dryness
Bladder Control Problems
Insomnia/Disrupted Sleep
Palpitations
Weight Gain (especially around your waist and abdomen)
Skin Changes (dryness, thinning look)
Headaches
Breast Tenderness
Gastrointestinal Distress and Nausea.
Tingling or Itchy Skin.
Dizziness/Light-headedness
Sore Joints/Muscles
Hair Loss or Thinning
Increase in Facial Hair
Dry Mouth and Other Oral Symptoms
Some women take HRT (Hormone Replacement Therapy), but talk to your doctor before making a decision.
Nutrition
One of the most important aspects of dealing with symptoms is diet. Dr. Pritpal, a nutritionist based in Kolkata, suggests some general tips for menopause, but consult a nutritionist to help you with an individualised plan.
Soy products are especially beneficial for menopause, as they contain phytoestrogens a compound, which helps reduce hot flushes and vaginal dryness. Soy can be consumed as soy milk, tofu or soy protein powders.
Flaxseeds (2 tablespoons) contain omega 3’s which help in the long run. If you are not used to flaxseed it can cause gastric problems, so start with a teaspoon and work it up to 2 tablespoons. Dr. Singh cautions clients against using oxidised flaxseed, which will give of a bad smell rather than nutty one. He recommends people store flaxseed in the fridge. One can eat flaxseed, ground or whole, with curd or a fruit salad or mixed with other nuts.
He also recommends Hesperidin along with vitamin c. These are found are found in lemon/ orange peels and orange pulp. They help with varicose veins.
Dr. Singh cautions women that Boron, a mineral found in many multivitamins can aggravate symptoms.
Also, most Indian women do not take adequate protein and they should supplement it. Alfa Alfa, ginseng (never take it more than 2 months for a stretch) and Vitamin E are also useful.
How do you cope with Menopause?
Exercise - Most important. Helps ward of stress and anxiety, weight gain and cope with menopause symptoms.
Self care - take yourself seriously. It’s your time now. Enough of diapers, tantrums, deadlines, in laws. Do the things you enjoy, get regular massages, hair spas, herbal treatments. Avoid harsh chemical peels etc.
Eat very well - nutrition is essential to managing depression and physical symptoms. Contact a nutritionist
Communicate - talk about your struggles with your partner, friends, family and adult children. If you are unable to share, contact a counsellor to help you cope with the emotional stressors.
Connect - network. Isolation breeds depression. If you can’t find groups that you would like to join, create your own. A book club, music lovers circle, a gardening club, one of my clients started a holiday club.
Watch what you wear -- choose natural fibres, layered and loose-fitting clothing
Cut back- on caffeine, alcohol, spicy foods, junk
Stay cool at night. Have cold water by your bed ready to drink at the first sign of a sweat. Use cotton sheets and cotton nightclothes (men's t-shirts are the best -- cool and absorbent!). As with your clothing, sleep under layers, so you can kick off extra bed covers when you get out and replace them when the chills start. Keep a spray of rose water in your fridge to help you get through a hot flush.
Ayurved- many women swear by natural supplements, acupressure and homeopathy. Explore and find a reputed practitioner.
Yoga-this helps keep your joints flexible and centres you.
Journaling- keep a journal to write how you feel. I recommend clients do “morning pages” as developed by Julia Cameron, writer of The Artists Way. This requires you to write 3 lined pages in long hand each morning regardless of anything.
Spirituality- many women enjoy spiritual reading, dharma gatherings to help them cope with mortality, empty nest syndrome and depression
Party- life is not over, till it is over. Why not has some fun? An evening spent dancing is an endorphin booster, making you feel livelier and happier!
Read- read books on menopause to educate yourself or anything else that you enjoy.
Calm down- learn to distress.
Keep in touch with a trusted GP, gynac, friends, family, etc
