Menopause Facts and Tips for Women
As we get older, many changes occur within us, both physically and emotionally, and coping with these changes can become quite stressful. Especially during menopause, when hormonal and biological changes happen, and physical symptoms begin to occur. This phase is unavoidable for both men and women. However, menopausal symptoms have a more obvious effect on women than men. Menopause officially starts when menstruation stops. On average, this typically occurs around the age of 50. Most of women experience it around the ages of 45 to 55. This is because the ovaries no longer release an egg in each month and you stop having periods. Unlike menopause in women, when hormone production stops completely, the declining of testosterone levels in men will be slower.
Therefore, men will not experience a major, rapid change (for several months) in fertility. Instead, changes occur gradually as they age. On the other hand, as estrogen and progesterone levels decline, women going through menopause often experience a range of uncomfortable symptoms. The rapid hormone fluctuations and the physical changes that are associated with menopause can lead to an increased risk of certain diseases, such as coronary heart disease, obesity, high blood pressure, diabetes, and osteoporosis.
Common Menopausal Symptoms
- Mood swings, irritability
- Anxiety, sensitivity
- Depression, forgetfulness
- Hot flushes, night sweats
- Difficulty sleeping
- Dry skin and hair
- Loss of bone mass
- Vaginal and urinary tract changes
- Weight gains, slowing metabolism
How to relieve symptoms of the menopause?
1. Healthy eating
- Eat a variety of foods to get all the nutrients you need.
- Eat foods rich in calcium and vitamin D to lessen bone loss.
- Add more plant estrogens into your diet including soybeans, chickpeas, and lentils.
- Avoid caffeine, spicy foods, and alcohol.
- Drink plenty of water (1 – 2 litres a day).
2. Exercising regularly
- Try yoga, Tai Chi, jogging, and aerobics.
- Exercise at least three times a week, 30 minutes each time, to maintain good health.
- Relieve stress, improve memory. This helps you sleep better and boosts your overall mood.
3. Mindfulness Training
- Practice mindfulness meditation.
- Calm your mind and think positively.
- Avoid unnecessary stress and stop worrying too much.
- Get a good sleep to enhance your mood and mental health.
4. Annual medical check-up
- Get advice and support from your doctor.
- Get proper menopause symptom treatment.
- Take vitamins and minerals that are necessary for optimal health.
1. Mayo Clinic. Menopause [cited 09 Oct 2019]. Available from:
2. Women’s Center. Faculty of Medicine, Siriraj Hospital. Menopause (สตรีวัยทอง...วัยแห่งคุณค่า). [cited 09 Oct 2019]. Available from:
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