How To Prep For Menopause In Your 30s And 40s

I spent my teens and early twenties dealing with intense period pain. Just when I thought the worst was behind me and I could finally live a life of adventure "as seen in ads", I was reminded of the impending woe that awaits – menopause. But all is not dark and gloomy. If you start preparing early enough, menopause will turn into just another stage of life.

While the common joke is that you stop getting your period, menopause comes with its own set of hormonal changes and resetting. Dr Kaishreen Khan, Senior Consultant at Apollo Clinic, explains, "an inevitable shift that usually happens in the 50s, menopause signifies the end of a woman's reproductive years. As perimenopause might begin in your 30s or 40s, symptoms typically begin sooner during this time." But by being proactive, "women can make this transition easier and less stressful."

According to WHO, the average age of menopause is between 45 to 55 years. Still, it can vary depending on health, lifestyle, and genetics. About 5% of women experience early menopause between ages 40 and 45, while 1% go through premature menopause before 40. This natural transition is caused by declining estrogen and progesterone levels due to ageing and has three known phases:

1. Perimenopause: Starts several years before menopause and may last up to 10 years. Menstrual cycles become irregular as estrogen levels decrease.
2. Menopause: Defined by not having a period for 12 consecutive months, menopause means the ovaries have stopped releasing eggs and producing estrogen.
3. Postmenopause: This phase lasts for the rest of a woman's life after menopause as the body adjusts to lower hormone levels.

As you approach menopause, getting ahead of the changes can make a world of difference. By preparing for this natural transition, you can navigate the journey with greater confidence and ease. Here’s how to set yourself up for a smoother experience:

• Eat healthy: A well-balanced intake of nutritious foods is more important than ever during perimenopause because your chances of heart disease and osteoporosis greatly increase. Fresh fruits and vegetables are important; avoid alcohol, caffeine, and spicy foods.
• Exercise regularly: Exercising daily consistently can help with weight control, heart health, and stress management. Strength training can also help maintain optimal bone density. 
• Get enough sleep: Maintain a sleep schedule that you follow consistently. 
• Practice stress reduction: You can try building stress-coping skills. 
• Use vaginal lubricants or moisturisers: Over-the-counter, water-based vaginal lubricants or moisturisers can help ease vaginal discomfort. 
• Take medications: Your doctor may prescribe certain medications to help reduce the frequency of hot flashes. 
• Consult a healthcare professional: A healthcare professional can help you implement lifestyle changes and other strategies to protect against age-related health conditions.

Labelling your emotions is an effective, research-supported method to soothe overwhelming negative thoughts or strong feelings such as fear, anger, or anxiety. This technique, known as ‘name it to tame it’, by famous psychiatrist Dr Daniel Seigel, though mainly used to tackle emotions, can be applied to help prepare for menopause as your body goes through hormonal changes. Dr Khan adds, "Making lifestyle changes and monitoring your health are essential as menopause approaches. Remember, possible problems can be identified early with routine check-ups."

Whether you're in your late 30s or early 40s, the following indicators typically point to the beginning of perimenopause, according to Dr Khan:

• Hot flashes: An abrupt, strong heat wave frequently causing flushing and perspiration.
• Night sweats: Excessive sweating during sleep.
• Mood changes: Increased irritability, anxiety, or depression.
• Weight gain: Trouble maintaining or losing weight.
• Joint pain: Stiffness in the joints, leading to discomfort.
• Acne: Breakouts or worsening of existing acne.

Society often looks at menopause as the end of the journey for a woman, mainly because of her inability to reproduce anymore. Most women, therefore, refrain from actively discussing or seeking preemptive measures for a smooth menopause. Dr Khan encourages women to "seek help from professionals, including gynaecologists, dermats, nutritionists and therapists if needed. The stigma needs to break!"

Menopause and acne: During menopause, hormonal changes can increase acne due to higher oil production, owing to lower estrogen levels. Use oil-free, non-comedogenic skincare products and consult a dermatologist for tailored advice.

Menopause and joint pain: Decreased estrogen levels can cause joint stiffness and discomfort. To alleviate this, maintain a healthy weight and engage in regular low-impact exercise. If the pain continues, consult your doctor or a rheumatologist for additional supplements or medication.

Menopause and weight gain: Menopause-related weight gain is often due to changes in hormonal levels and decreased muscle mass. To manage it, eat a balanced diet with fruits, vegetables, and lean proteins, and exercise regularly. For personalised advice, consult a dietitian or nutritionist.

Menopause and nutritional support: Feeling the heat of menopause? A well-balanced diet can be your secret weapon to combat those uncomfortable symptoms. A good diet during menopause can help with a number of symptoms, including hot flashes, bone health, and weight loss. Here is a list of must-haves in your diet: 

• Fruits and vegetables: These are packed with vitamins, minerals, fibre, and antioxidants. Aim to eat a lot of fruits and vegetables in different colours, and try to make them at least half of your plate at every meal.
• Calcium: Calcium helps support bone health, which is at risk of declining during menopause. Good sources include dairy products, green leafy vegetables, nuts, seeds, pulses, and calcium-fortified foods and drinks. 
• Omega-3 fatty acids: These can help with hot flashes. Salmon is a good source of omega-3s. Vegetarian sources include walnuts and flaxseeds.
• Magnesium: Magnesium helps regulate blood sugar and blood pressure, and is important for bone health. Good sources include pumpkin seeds, sunflower seeds, dark chocolate, and nuts. It also helps reduce hot flashes and improves sleep quality, making it an excellent ally for better rest and comfort.
• Low-GIycemic Index (GI) foods: These can help lower blood sugar levels, which can reduce hot flashes. 
• Phytoestrogens: Plant oestrogens are found in soy and other legumes, sprouted foods, linseed, grains, and vegetables. Soy products like tofu, tempeh, and edamame are packed with isoflavones, plant compounds that mimic estrogen. This can help alleviate hot flashes and night sweats.
• Vitamin D: This vitamin aids calcium absorption, ensuring strong bones. Get your daily dose of sunlight (essential for those over 50), fatty fish, and fortified dairy products.
• Vitamin B6: This vitamin might help manage mood swings and combat depression, offering emotional support during menopause.
• Vitamin E: Known for its potential to ease hot flashes and vaginal dryness, vitamin E can be a valuable addition to your routine.

Intake of the following should be limited as much as possible:

• High-fat foods: 25% to 35%, preferably less, of your total daily calories should come from fat. 
• Saturated fat: Saturated fat raises cholesterol and increases your risk for heart disease. 
• Cholesterol: Limit cholesterol to 300 milligrams or less per day.
• Trans fats: Trans fats raise cholesterol and increase your risk for heart disease.

A nutrient-rich diet will help manage menopausal symptoms and boost overall health. For optimal results, a healthy lifestyle — featuring regular exercise and stress management—complements a balanced diet.

Menopause is a natural part of life, not something to fear. You can approach this transition gracefully and confidently by adopting proactive steps and embracing a positive mindset. We are here to support you every step of the way, offering the knowledge and resources you need to manage your health and well-being during this vital life stage.