Menopause is the point in time when a woman’s menstrual periods stop permanently, marking the end of her reproductive years. It’s typically defined as occurring 12 months after the last menstrual period.
As women approach and experience menopause, understanding the physiological changes and implementing healthy lifestyle strategies becomes paramount.
Irene Awori, a 50 year old teacher briefly shares her experience about Menopause and the challenges she has had to overcome during the premenopausal and menopause itself.
According to Awori, the initial on set of Menopause can be challenging and if one does not seek professional help early and seeks to understand what is happening to their body on their own can easily mistake it for witchcraft.
“At the age of 44 I started having funny experiences in my body, luck of sleep, unexplained heat, felt tired all the time, lost appetite and yet I was gaining weight and sweating too much, however a visit to hospital revealed i was experiencing menopause, “Awori says.
Health professionals are urging women to prioritize self-care and seek personalized medical advice to navigate this significant life transition.
Dr Anya Sharma, a leading gynecologist specializing in menopausal health defines Menopause a natural process, but it can bring about a range of symptoms that impact a woman’s quality of life.
“It’s crucial for women to recognize these changes and take proactive steps to maintain their well-being,” Dr Sharma notes.
He adds that the hormonal shifts during perimenopause and menopause, is primarily the decline in estrogen and progesterone, which can lead to symptoms such as hot flashes, night sweats, mood changes, and bone density loss.
“These hormonal fluctuations can significantly affect a woman’s physical and emotional health,” Dr Sharma explains.
Strategies for Healthy Menopause
Experts emphasize a holistic approach to managing menopause, focusing on nutrition, exercise, stress management, and regular medical check-ups.
Sarah Amooti, a dietician at Entebbe Grade B hospital says balanced diet rich in fruits, vegetables, whole grains, and lean protein is essential in boosting immunity of ladies approaching and experiencing Menopause.
“Incorporating calcium and vitamin D-rich foods, such as dairy or fortified alternatives and leafy greens, is also vital for bone health. Limiting processed foods, sugary drinks, and excessive caffeine and alcohol can help alleviate symptoms like hot flashes and sleep disturbances,” Amooti says.
Exercise regularly
Dr Sharma advises that regular physical activity, including weight-bearing and cardiovascular exercises, is crucial for maintaining bone density, muscle mass, and overall health.says
“Activities like walking, jogging, strength training, yoga, and Pilates can improve mood, reduce stress, and enhance sleep quality.
Stress Management
Additionally learning to manage stress during Menopause is key as Menopause can be a stressful period, and managing stress is essential for emotional well-being.
Dr Sharma emphasizes Practicing relaxation techniques like deep breathing, meditation, and mindfulness, prioritizing sleep, engaging in hobbies, and seeking social support can significantly reduce stress and improve mood.
Regular Check-ups
Amooti advises that women should most importantly prioritize regular medical check-ups and monitoring health treatment options
Dr Sharma notes that screenings like mammograms, Pap smears, and bone density tests are essential as well as discussing hormone therapy (HT) or other treatment options with a healthcare provider can help manage severe symptoms.
Addressing Specific Concerns
Experts also highlight the importance of addressing specific concerns like vaginal dryness and bone health.
“Vaginal dryness is a common symptom, and over-the-counter lubricants or prescription options like low-dose vaginal estrogen can provide relief. Due to the decrease in estrogen, the risk of osteoporosis increases, making weight-bearing exercise and adequate calcium and vitamin D intake essential,” Dr Sharma notes
The experts note that every woman’s experience is unique it is therefore imperative for women seeking personalized medical advice to have a crucial tailored personal health plan for navigating this transition successfully.
