Menopause is a natural phase in every woman’s life that marks the end of her reproductive years. It is defined as the point when a woman has not had a menstrual period for 12 consecutive months. While menopause typically occurs between the ages of 45 and 55, the transition leading up to it — known as perimenopause — can begin several years earlier.

During this time, hormonal changes, especially the decline of oestrogen and progesterone levels, bring about several physical and emotional symptoms. Understanding these changes and managing them effectively can help women navigate this stage with confidence and comfort.

Early Signs You Are Entering Menopause

Every woman’s experience with menopause is unique. Some notice subtle changes, while others experience more noticeable symptoms. The most common early signs include the following.

1. Irregular Periods

This is often the first sign of perimenopause. Your menstrual cycle may become shorter or longer, with heavier or lighter bleeding. Eventually, periods may stop altogether.

2. Hot Flushes and Night Sweats

Sudden feelings of heat, especially around the face, neck, and chest, are common during perimenopause. These hot flushes can occur during the day or at night, often accompanied by sweating and a rapid heartbeat.

3. Mood Changes

Hormonal fluctuations can influence mood, leading to irritability, anxiety, or mild depression. Many women also report difficulty coping with stress or emotional sensitivity during this time.

4. Sleep Problems

Hot flushes, night sweats, or general hormonal imbalance can disrupt your sleep. You may find it difficult to fall asleep or stay asleep through the night.

5. Vaginal Dryness and Discomfort

Reduced oestrogen levels can lead to vaginal dryness, itching, or discomfort during intimacy. This can also increase the risk of urinary tract infections.

6. Weight Gain and Slower Metabolism

As metabolism slows, many women notice weight gain, especially around the abdomen. Maintaining a healthy weight becomes more challenging during menopause.

7. Reduced Libido

Changes in hormones, fatigue, or vaginal discomfort can reduce sexual desire. Open communication with your partner and consulting your doctor can help address this concern.

8. Hair and Skin Changes

Thinning hair, dryness, or changes in skin elasticity may occur due to hormonal shifts. Proper nutrition and skincare can help reduce these effects.

9. Memory and Concentration Issues

Some women report difficulty focusing or remembering details, often referred to as “brain fog.” This is temporary and linked to hormonal fluctuations and sleep disruption.

Managing Menopause Symptoms

Menopause is not an illness but a natural transition. However, its symptoms can affect daily life. With the right lifestyle adjustments and medical support, you can manage this stage with ease.

Healthy Lifestyle Habits

Eat a Balanced Diet

A diet rich in fruits, vegetables, whole grains, lean proteins, and calcium can help maintain hormonal balance and bone health. Foods like soy, flaxseeds, and legumes contain phytoestrogens that may ease symptoms.

Stay Physically Active

Regular exercise improves mood, supports bone density, and helps manage weight. Aim for at least 30 minutes of moderate activity such as walking, yoga, or swimming most days of the week.

Prioritise Sleep

Establish a relaxing bedtime routine and keep your bedroom cool to reduce night sweats. Limiting caffeine and screen time before bed can also improve sleep quality.

Manage Stress

Mindfulness, meditation, and deep breathing exercises can help reduce anxiety and irritability. Pursuing hobbies or spending time with friends can also boost emotional wellbeing.

Medical Treatments and Support

Hormone Replacement Therapy (HRT)

HRT is one of the most effective ways to relieve menopausal symptoms such as hot flushes, mood swings, and vaginal dryness. It works by replenishing declining hormone levels. Your doctor will determine the safest and most suitable type for you.

Non-Hormonal Medications

If HRT is not suitable, certain non-hormonal medications and lifestyle interventions can help control symptoms like mood changes or sleep problems.

Vaginal Estrogen Creams or Moisturisers

These help relieve dryness and discomfort during intimacy without significantly affecting the overall hormone balance in the body.

Bone Health Supplements

Menopause increases the risk of osteoporosis due to lower oestrogen levels. Calcium and Vitamin D supplements, combined with weight-bearing exercise, help maintain bone strength.

Regular Check-ups

Routine health checks, including Pap smears, mammograms, and bone density scans, are important during menopause. They help detect and manage potential health risks early.

When to Consult a Doctor

While mild symptoms can be managed at home, it is important to consult a gynaecologist if you experience:

• Very heavy or prolonged bleeding
• Severe mood changes or depression
• Persistent sleep problems
• Pain or discomfort during intimacy
• Signs of osteoporosis such as frequent fractures

An experienced doctor can guide you with personalised treatment and lifestyle plans tailored to your health and needs.

FAQs About Menopause

1. At what age does menopause usually start?

Menopause typically occurs between 45 and 55 years, though it can start earlier or later for some women.

2. What is perimenopause?

Perimenopause is the transition period before menopause when hormonal fluctuations begin and symptoms first appear.

3. How long do menopause symptoms last?

Symptoms usually last for four to five years but can vary from person to person. Some women experience them for a shorter or longer duration.

4. Can menopause affect my bones?

Yes. The drop in oestrogen can lead to bone loss, increasing the risk of osteoporosis. Regular exercise and supplements can help.

5. Is it possible to get pregnant during perimenopause?

Yes, though fertility declines. Pregnancy is still possible until you have gone 12 months without a period.

Consult Dr. Kiranjeet Kaur for Expert Menopause Care

If you are experiencing menopausal symptoms and wish to understand your options, consult Dr. Kiranjeet Kaur, a trusted Obstetrician and Gynaecologist known for her compassionate approach and expertise in women’s health.

Dr. Kaur offers personalised care plans, lifestyle guidance, and medical treatments to help you manage menopause smoothly and confidently.

Take charge of your wellbeing today — schedule your consultation with Dr. Kiranjeet Kaur and embrace this new chapter with confidence.