Let's Talk About Menopause: Symptoms, Stages, and Treatment in Dubai

Menopause is a natural biological process in a woman’s life when she has reached the permanent end of menstruation and fertility, defined as occurring 12 months after her last menstrual period. During this process a woman’s body makes less of the hormones estrogen and progesterone.

• Hot flashes (getting warm in the face, neck, or chest)
• Increased abdominal fat
• Thinning of bones and hair
• Night sweats
• Mood swings
• Irregular periods
• Decreased fertility
• Sleep disturbance
• Vaginal dryness

Before deciding on any form of treatment, talk with your doctor about your options and the risks and benefits involved with each.

Are there treatments, ways to prevent the health concerns, or proactive efforts I could make?

• Maintain sufficient levels of calcium and vitamin D
• Hormone therapy and low-dose antidepressants have been shown to decrease menopausal hot flashes
• Strengthen your pelvic floor – pelvic floor muscle exercises, called Kegel exercises, can improve some forms of urinary incontinence.
• Eat a balanced diet that includes a variety of fruits, vegetables and whole grains and that limits saturated fats, oils and sugars. Aim for 1,200 to 1,500 milligrams of calcium and 800 international units of vitamin D a day.
• Optimize your sleep – avoid caffeine and engage in relaxation techniques, such as deep breathing, guided imagery and progressive muscle relaxation, to help with sleep problems.
• Decrease vaginal discomfort – use over-the-counter, water-based vaginal lubricants (Astroglide, K-Y) or moisturizers (Replens, Vagisil). Staying sexually active also helps.
• Don't smoke – smoking increases your risk of heart disease, stroke, osteoporosis, cancer and a range of other health problems. It may also increase hot flashes and bring on earlier menopause.
• Exercise regularly – get at least 30 minutes of moderate-intensity physical activity on most days to protect against cardiovascular disease, diabetes, osteoporosis and other conditions associated with aging.
• Schedule regular checkups – talk with your doctor about how often you should have mammograms, Pap tests, lipid level (cholesterol and triglyceride) testing and other screening tests.

Exercise regularly

Exercise may not directly help your hot flashes and night sweats, but it can help to maintain healthy weight and this can decrease the severity of your symptoms. Exercise has many mental and physical benefits and builds more muscle mass. This extra muscle burns more energy even when you are resting. Exercise can also help reduce the risk of osteoporosis, a possibility for some menopausal women.

You will get the best benefit if you incorporate three types of movement into your day:

• Aerobic activity for heart health – climbing stairs, walking the dog and gardening all help to build more movement into your day
• Flexibility training such as stretching, yoga or pilates improve both flexibility and balance
• Strength training helps to build bone and muscle and can include simple body weight exercises you can do at home. Get advice from your doctor before lifting heavy weights.

Avoid hot flash triggers

If you have noticed that some triggers can increase the frequency or severity of your hot flashes and night sweats, avoiding these triggers might help. Triggers include:

• Spicy foods
• Smoking – a risk factor for hot flashes
• Alcohol – can trigger hot flashes and you might find your flashes improve if you avoid alcohol.