Dealing with Menopause
If you have hit 40 and have been detected with high cholesterol in the latest Blood Reports this Issue is for you!!
Let me run through the dilemma once again for you!!
You have just hit 40 and you see a lot of Red Flags on the Blood Reports! You go see a Dr. The Doctor puts you on Meds based on your reports.But before you start to panic, here is a list of things as a 40 year old something you should be aware of before starting them!!
Age of Menopause:
Your age of Menopause is largely dependent on your genetics. For example women from African Origin hit Menopause in their early 50's as opposed to Indian women who hit it in the early to late 40's. It is also influenced by the menopause age of your mother and grandmother..
High Blood Markers
It is very common to see higher Cholesterol, Higher Blood sugar/ Borderline Diabetes on the Blood Reports. This is primarily due to the low Estrogen levels. Estrogen plays a vital role when it comes to safeguarding the body from these conditions. The moment it starts dipping these issues start showing up.
Weight Gain:
You suddenly don't just see the weight increasing but also see it in places you never had before. The weight now sets in the upper abdomen and arms instead of hip, lower abdomen and thighs. This is also because the nature of the body was to give life and hence it safeguarded the pelvic floor and thighs with more fat.
UTI:
One of the common affairs is recurrent Vaginal Infections. Due to low Estrogen, the chances of UTI increases often. And if you have Diabetes, the chances of you getting it only gets higher.
Menopause Symptoms:
Hot Flashes, night sweats, sugar cravings are common. And something no one talks about is the vaginal dryness it brings with it reducing the libido.
Bone Health:
Low Estrogen also brings with it sudden joint pains and body aches. For some it might have arthritis-like symptoms for others it is just stiffness around the joints.
While all these might be common and something every woman has to go through, as women we are still not prepared for it till the time comes.
And hence, to answer some of the most common questions for women nearing Menopause,
- How to lose Weight in Menopause
- Getting Over Extreme Hot Flashes and Night Sweat
- How to manage Cholesterol after 40?
- Considering HRT?
Here is a list of things that you can do before the lightning Menopause strikes to reduce the impact of menopausal symptoms and transition gracefully!!
Spotlight Nutrients:
Along with a High Protein, Low Carb Meals, ensure that the following Foods is a part of your daily diet to alleviate the symptoms of premenopause:
| Nutrients | Foods |
|---|---|
| B2 | Dairy and Meats |
| B6 | Beans, Nuts and Fish |
| Folate | Green Leafy Veggies |
| B12 | Supplementation |
| Magnesium | Nuts and Seeds, Beans, Whole Grains |
| D2+K | Supplementation of atleast 1000 IU/day |
| Omega 3 | Flaxseed, Walnuts, Chia Seeds or (1 gms= EPA+DHA of 1000 mg) |
| Indole-3-Carbinol | Cabbage, Cauliflower, Broccoli, Brussel Sprouts |
| Phytoestrogens | Flaxseeds, SoyBeans |
Spotlight Lifestyle Incorporations:
Strength Training:
This practice much before the Menopause can really make a lot of difference. The preservation of muscle mass can mitigate bone related issues, diabetes and weight gain issues to a great extent. Twice a week of Weight training in any mode can be super helpful.
Endurance:
With the Risk factor of Heart Health due to Low Estrogen Levels, it is always a good idea to incorporate atleast 20-30 minutes of Endurance Training in the form of jog, run, swim, aerobics.
Flexibility :
Stretches or Yoga to ensure the Muscles are supple and helps in overall maintenance.
Breathwork :
You will often find yourself brain fogged, anxious and on the edge. Its not your fault but the plummeting progesterone that can do this to you. One of the ways to instantaneously uplift your mental state is through simple Breathwork
HRT:
Hormone Replacement Therapy is one of the ways one can manage the Menopausal symptoms. Not only that one can look into really improving the quality of life with the support of a good endocrinologist even after reaching menopause to amplify the overall performance and quality of being.
Naina Singhania
Registered Dietitian | Functional Nutritionist |
Diabetes Reversal Expert | Gut and Hormone Health Management
About Naina: Naina is a Registered Dietitian of India practicing since 2013. She works in the field of Weight Management, Diabetes Reversals and Women’s Health (PCOS, Infertility). She lives in Mumbai and caters to clients worldwide. Her approach is a combination of Ayurvedic Analysis along with scientific base in Functional Nutrition allows her to get into the root cause of the problem and provide customised solutions to her clients.
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