Menopause supplement:
Menopause starts in women in their mid or late forties. If women have hot flashes and irregular periods they should consult their healthcare provider. Generally, healthcare providers do not suggest any kind of test to diagnose but may suggest some blood tests to check the level of:
- Follicle-stimulating hormone (FSH) and estrogen. Generally, in Menopause FSH goes up and estrogen goes down during the menopause. Meanwhile during perimenopause also hormones go up and down. Therefore it is difficult to conclude menopause solely on this report.
- Thyroid-stimulating hormone (TSH). The reason to check the level of TSH is because hyperthyroidism can also cause some similar symptoms as menopause.
One can also check their FSH level in urine through home tests. A higher FSH level is one of the symptoms of perimenopause or menopause. However, FSH levels rise and fall during the menstrual cycle. Therefore, the home FSH test cannot confirm whether you are in menopause.
Symptoms of menopause:
Menopause is a natural yet significant transition in a woman’s reproductive life, marking the end of the menstrual cycle. This phase is preceded by perimenopause, a stage that can last anywhere from 8 to 12 years, during which hormonal fluctuations begin to affect the body. According to the Indian Menopause Society, there are over 45 recognized symptoms associated with the menopause transition. While around 20% of women experience mild or no discomfort, nearly 80% face moderate to severe symptoms, which can be especially intense for those undergoing surgical menopause. These hormonal changes can lead to a wide range of physical, emotional, and mental symptoms, including:
- Hot flashes
- Vaginal dryness
- Irregular periods
- Sleep problems
- Mood changes
- Night sweats
- Brain fog
Every woman experiences menopause differently, and the symptoms can vary widely. While irregular periods are a part of the transition, they may actually be one of the last things women notice. During perimenopause, many experience changes in their menstrual cycle—some may skip a month and then menstruate again, while others may go several months without a period before it returns for a short time. In the early stages of perimenopause, cycles may become shorter, making periods occur closer together. As the transition progresses, periods may become more spaced out and eventually stop altogether. These changes in menstruation are just one aspect of a broader hormonal shift that brings a variety of physical and emotional symptoms.
Lifestyle changes and medication:
Many menopause symptoms improve over time, but a proactive and holistic approach can make the transition much smoother. Here are five key pillars for managing menopause effectively:
1. Diet Changes
Eating a well-balanced diet is essential to support hormonal balance and overall health during menopause. Include green leafy vegetables, fresh fruits, whole grains, and fiber-rich foods in your meals. Limit processed foods, excess sugar, and saturated fats. Stay hydrated, and consult your healthcare provider about calcium and vitamin D needs for bone health.
2. Lifestyle Changes
Simple adjustments to daily habits can help ease common symptoms:
- Manage hot flashes by dressing in breathable, loose-fitting cotton clothes and layering to adjust to temperature changes easily. Use a cold pack under your pillow and flip it to the cool side to reduce nighttime discomfort.
- Ease vaginal dryness or discomfort with over-the-counter silicone-based or water-based lubricants and moisturizers, especially during intimacy.
3. Supplementation
Menopausal women may benefit from supplements, especially if their diet lacks essential nutrients. Common recommendations include calcium, vitamin D, magnesium, omega-3 fatty acids, and B-complex vitamins. Always consult your doctor before starting any supplement to ensure it aligns with your individual health needs.
4. Exercise and Weight Training
Regular physical activity, especially strength training and weight-bearing exercises, is crucial during menopause. It helps maintain a healthy weight, improves mood, supports cardiovascular health, and preserves bone density—reducing the risk of osteoporosis.
5. Managing Stress and Sleep
Hormonal fluctuations can affect sleep and increase stress levels. To promote restful sleep, avoid caffeine and alcohol—especially in the evening—and create a calming bedtime routine. Incorporate stress-reducing practices like meditation, deep breathing, yoga, or simply spending time outdoors. Engaging in physical activity during the day (but not right before bedtime) can also enhance sleep quality.
Medication and Holistic Support
Menoveda offers a comprehensive solution for the whole transition phase from preventive, cure and recovery. More than just medication, Menoveda is a 360-degree menopause management ecosystem designed to support women through every stage of the transition. It addresses emotional and mental health, physical well-being, dermal health, and intimate health—focusing on both symptom prevention and recovery. Menoveda provides access to expert consultations, personalized diet and lifestyle plans, educational resources, and a supportive community, empowering you to navigate menopause with confidence and balance.
- Amaya: Amaya is the first step toward your smooth journey of menopause. It gives physical strength and helps with the following symptoms, such as bloating, joint pain, dizziness, fatigue, loss of muscle tone, nausea, and digestive issues.
- Akira: Akira helps with the emotional well-being of women during menopause. It helps with anxiety, brain fog, depression, hot flashes, irritability, mood swings, night sweats, and panic disorder.
- Asaya: Asaya is specially formulated to support women through the dermal changes that occur during menopause. It promotes healthy, glowing skin while strengthening hair and nails. By nourishing and rejuvenating the deeper layers of the skin, Asaya helps restore your natural radiance and supports overall skin vitality throughout the menopausal transition.
