Perimenopause and Menopause Wisdom

Navigating changes in life can often times be daunting; be it transition from tween to teen, then adulthood — career, family, kids and back to our own self, embracing aging. It’s an evolution, in terms of how we cope up with the very many stages we traverse. For a woman, perimenopause and the journey to menopause presents so many intricacies that are seldom discussed nor understood, and most often, is perceived by society as best kept to oneself. The stigma surrounding these topics forces women to endure much of what can be addressed by advancement in science.

Hormones, hot flashes are what most women know; however, “hormones, hot flashes and hope! “ is what should be the message that echoes around women. Dr.Nitu Bajekal is a prominent Gynecologist, a Senior Consultant with over 35 years experience in women’s health in the U.K, and author of her newly published book “Finding Me in Menopause” Flourishing in Perimenopause and Menopause using nutrition and lifestyle; a public speaker and co-author of Living PCOS Free.

In the latest episode on podcast “Fresh Leaf Forever”, we delve deep into Dr.Bajekal’s wealth of experience. A trailblazer in women’s health, she shares not just clinical insights, but also personal anecdotes, shedding light on the multifaceted journey of perimenopause and menopause.

Understanding POI,Perimenopause, Menopause

Exploration of perimenopause symptoms and menopause, demystifying these terms that often confuse many is crucial for women to approach this phase with confidence and resilience. Dr. Bajekal explains that perimenopause is the period leading up to menopause, marked by fluctuating hormone levels and varying symptoms. She emphasizes the diversity of experiences across different demographics, noting that women from Southeast Asian and Black communities may encounter these changes earlier. Her personal journey through menopause underscores the challenges faced by many women, from dealing with erratic symptoms to overcoming societal taboos.Menopause is defined as the cessation of periods for 12 consecutive months, typically between ages 45 and 55. It’s a retrospective diagnosis, meaning if periods stop with no other explanation, menopause is confirmed. Perimenopause is the transition period leading up to menopause, lasting 2–8 years before periods stop.

“Women may experience perimenopause in their late 30s, often while at the peak of their career or considering family plans. It’s crucial to understand that perimenopause is the phase before menopause. Additionally, about 1 in 100 women, and up to 4–5 in 100 in places like India, experience premature ovarian insufficiency (POI), previously known as premature menopause, before age 40.”

Be it menopause symptoms or POI, it is important to understand the underlying causes and the potential solutions available.

Menopausal symptoms, impact of low estrogen and remedies

Dr. Bajekal addresses the critical role of hormones, particularly estrogen, in managing common symptoms such as hot flashes, night sweats, and mood changes. She dispels the myths surrounding hormone therapy, advocating for its importance in alleviating these discomforts. When it comes to symptoms, she outlines

“We say there are 34 symptoms, there are probably 60 symptoms. because menopause is a whole body situation at the end of the day.Estrogen receptors are present in every tissue and cell, so symptoms like brain fog, memory issues, hair thinning, joint pain, palpitations, and hot flashes are common, though not everyone experiences all of them. Hair loss can be worsened by anemia, and low estrogen can impact mood and libido, potentially straining relationships.“

Perimenopause shares many symptoms with menopause, including joint pain, fatigue, and mood changes. Additional symptoms can include ringing in the ears, formication (the sensation of crawling skin), and erratic bleeding, such as heavy or frequent periods, especially if there is a history of fibroids, endometriosis, or adenomyosis. Women in perimenopause may still experience irregular cycles along with genitourinary symptoms, and often may find themselves seeking help for bladder leaks, cystitis, vaginal dryness, stemming from low estrogen. Our guest emphasizes the importance of treatments like local vaginal estrogen or Hormone Replacement Therapy (HRT) where appropriate. With a life expectancy of around 80 in the western world, women may spend 30–35 years in menopause; so attending to these symptoms and not enduring can be pivotal to better quality of life.

Age-Proofing Menopause: Lifestyle & Nutrition

Given the long-term impact of menopause on women’s health, lifestyle adjustments form a crucial part of the process, with Dr. Bajekal offering practical advice on enhancing well-being during menopause. From improving sleep quality to managing stress, she provides actionable tips that can significantly impact one’s health. The potential risks associated with unregulated supplements and the need to rely only on scientifically validated supplements that are approved by recognized health authorities is well underscored by her.

Exercise and nutrition, with a particular emphasis on the benefits of strength training and a plant-based diet, form key pillars in handling this phase of transition with ease. Dr. Bajekal explains how regular physical activity can reduce cancer risks and combat osteoporosis, while a diet rich in plant-based foods can effectively manage menopause symptoms. The health benefits of soy and other plant-based proteins are explored in detail, showcasing their role in reducing hot flashes and promoting overall well-being.

As we look ahead into 2025 and beyond, the role of employers and colleagues in fostering an inclusive and understanding work environment is another much needed focus area to aid women transition gracefully.
With a Menopause Mantra at the end of every chapter, the book serves as a beacon of guidance; and this conversation felt like a treasure trove of knowledge for women in this journey.

Dr. Nitu Bajekal’s expertise offers a holistic approach to combating several aspects — be it menopause weight gain, early menopause, HRT, post menopausal bleeding - or routine ones like hot flashes and night sweats.

Whether you’re experiencing menopause yourself or supporting someone who is, this podcast is a comprehensive guide for transition, focusing on awareness, support and pro-active health management.It empowers women to embrace change with strength and positivity.

Watch this conversation on Youtube and subscribe for constant updates! Listen here

By Vai Kumar, Content Strategist & Founder Listen Ponder Change LLC & Host-thriving “Fresh leaf forever” podcast

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