Premenopause is a normal and natural part of a woman’s life cycle, during which her hormone levels begin to change and her reproductive capacity gradually declines. It typically starts around the age of 37 to 40 years and can last for approximately four years, marking the transition towards menopause.
Hormonal Changes During Premenopause
During premenopause, there are fluctuations in the levels of hormones such as estrogen, progesterone, FSH (Follicle Stimulating Hormone), LH (Luteinizing Hormone), and testosterone. A decrease in estrogen levels leads to various symptoms.
Symptoms of Premenopause
During this period, women experience physical and emotional changes, including:
* Irregular Periods: Menstrual cycles can become longer or shorter.
* Hot Flashes: Sudden sensations of intense heat.
* Mood Swings: Rapid changes in mood.
* Anxiety and Restlessness: Difficulty concentrating or feeling at ease.
* Sleep Problems: Disrupted sleep patterns.
* Decreased Libido: Reduced desire for physical intimacy.
* Vaginal Dryness: Dryness in the vagina, which can lead to frequent urinary tract infections or difficulty controlling urination.
* Night Sweats:
* Increased Cholesterol Levels: A decrease in estrogen levels can lead to an increase in bad cholesterol (LDL) in the blood, raising the risk of heart-related diseases.
* Weakening Bones: Reduced estrogen can also increase the risk of osteoporosis (weakening of bones).
What is Menopause?
If a woman does not have her menstrual period for 12 consecutive months, she is considered to be in menopause. During menopause, the ovaries completely stop producing the hormone estrogen, leading to the permanent cessation of menstruation.
Managing Premenopause Symptoms
Most women either tolerate the physical and emotional changes during premenopause or menopause, or experience very mild symptoms. However, if these symptoms are affecting your health and daily functioning, it’s crucial to consult your doctor and follow their advice and treatment plan.
Making changes in daily routines and diet can also help manage these symptoms:
1. Dietary Changes:
* Whole Grains: Include whole grains like oats and daliya (broken wheat porridge) in your diet.
* Phytoestrogen-Rich Foods: Soybeans, lentils, flaxseeds, tofu, carrots, tomatoes, beetroot, cucumber, and green leafy vegetables contain phytoestrogens, which help maintain estrogen levels and reduce premenopausal symptoms.
* Lean Proteins and Dairy Products: These are also beneficial.
* Vitamins and Minerals: Vitamin D, calcium, magnesium, and B-complex vitamins are essential for bone strength, especially to reduce the risk of bone weakening due to declining estrogen levels.
2. Lifestyle Improvements:
* Walking and Yoga: Walking and yoga are very beneficial for bringing flexibility to the body. A daily half-hour walk can be very helpful.
* Join Health Clubs: Staying fit can be achieved by joining a health club, dance club, or yoga club.
3. Emotional Health:
* Discussion and Support: Talk to your spouse or friends about the emotional changes you experience during premenopause. This is a time to dedicate to yourself and practice self-care.
* Talk to Peers: Engage in conversations with women who are going through or have already gone through this phase.
* Partner’s Support: A partner’s support is crucial; they should understand the changes their spouse is experiencing and encourage them to express their feelings.
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4. Ayurvedic Remedies:
* Panchakarma Therapy: Therapies like oil massage, Basti, Nasya, and Shirodhara detoxify the body and relieve stress.
* Ayurvedic Herbs:
* Ashwagandha Churna: Balances Vata and Kapha doshas and reduces mental stress.
* Cloves and Garlic: Pacify Vata dosha.
* Sandalwood Paste: Calms Pitta dosha in the body and provides cooling.
* Shatavari Churna: Rich in phytoestrogens, it helps reduce premenopausal symptoms and pacifies Vata and Pitta doshas.
* Triphala Churna: Helps maintain estrogen levels.
5. Precautions:
* Avoid Trigger Foods: Stay away from coffee, excessive sweets, processed foods, overly fried and spicy or sour foods.
* Do Not Skip Meals: Skipping meals can also worsen symptoms.
Premenopause and menopause are significant stages for women, which can be successfully navigated with family support, a nutritious diet, and the advice of a good doctor.
Dr. Varinder Kumar, Sunam, Udham Singh Wala.
Contact: 9914905353
