Menopause: Symptoms, Management, and Lifestyle Changes


Menopause is a point in time when a woman does not get a menstrual period for twelve consecutive months after a woman’s last period. It usually marks the end of the reproductive cycle. At this stage, the ovaries have stopped releasing eggs and producing oestrogen or estrogen. It is a sex hormone that is responsible for the regulation of the female reproductive system. The menopausal transitions can begin between 45 and 55 and last for a long time.

If you have missed your period for a long time and have trouble sleeping, you may follow our guide on menopause symptoms and their management. 

Symptoms of Menopause

In a woman’s body, if the estrogen level decreases, there can be various symptoms of menopause. Some symptoms can be severe, while some can be mild. If you are suffering from any, you may visit the best gynecologist hospital nearby and ensure you are safe. 

You can have a look at some of the significant symptoms:-

  • Change in Periods

The foremost thing you may experience is a change in your menstrual cycle. Your periods may not be regular. Sometimes the cycle is longer, while sometimes, it can be shorter. There can be a change in the level of bleeding too. You may bleed less or more. If you feel like there is no change in the menstrual cycle, you do not have menopause. You can visit the best gynaecologist if you are experiencing:-

  1. Your periods are frequently occurring without much gap
  2. There is spotting
  3. You are bleeding heavily
  4. Your periods are lasting longer than they usually do, like more than a week
  5. Not bleeding for a year or more

  • Hot Flashes

You may feel a sudden feeling of heat in the upper part of your body. Your face and neck may flush, and red blotches may appear on your arms, chest, and back. You may also experience shivering and heavy sweating. Night sweats, i.e. hot flashes, can wake you up in the middle of the night. Some hot flashes last for seconds or minutes. You may have hot flashes in an hour, a few times a day, or a week. 

  • Less Sleep 

You may have trouble getting a good night’s sleep. Even if you fall asleep easily, you may wake up early and cannot go back to sleep. 

  • Loss of Bladder Control

A loss of bladder control is known as incontinence. Without bladder control, you may have a sudden urge to urinate. There is a possibility that your urine may leak during exercising, laughing, or sneezing. If you are experiencing this, you must see a healthcare expert immediately. 

  • Dryness of Vagina

Your vagina may become dry, which can affect sexual intercourse. You may either feel uncomfortable or have not a good pleasure. This varies as the symptoms of menopause differ from one woman to another. 

Lifestyle Changes You May Need to Opt For

You can easily manage menopause symptoms if you follow a healthy diet plan, exercise regularly, and much more. You may need to visit a reliable gynaecologist for effective menopause treatment. You may have a look at some of the lifestyle changes to manage your menopause symptoms:-


It is essential that you follow a nutritious and balanced diet if you wish to reduce the symptoms. You can avoid having caffeine and alcohol. You may reduce or cut fried and spicy food as it can trigger hot flashes easily. You can include the following items that contain estrogen:

  • Flaxseeds
  • Soybeans
  • Fruits
  • Beans
  • Lentils
  • Chickpeas
  • Nuts

You can also consult a gynaecologist to have a great diet plan that is aligned with your height, body, and weight.  


You can go for a morning and evening walk to relieve yourself from the menopause symptoms. You may have anxiety and mood swings during menopause. Thus, you can do yoga and meditation to feel calm and stress-free. You might be able to get a good sleep if you do proper exercise. If you have insomnia, exercising can be of great help. 

Join Support Group

If you talk to other women who are also going through what you are experiencing, you might feel that you are not alone and feel optimistic. A support group can help you express your emotions and feel better. You can search for different support groups on social media platforms like Facebook and interact with other women to feel relaxed. 

Bottom Line!

Menopause is a natural part of ageing. So, you may not need to worry as you are not alone in this. You have different symptoms, such as a change in period cycle, less sleep, and dryness of the vagina. You can minimize menopause symptoms by having a nutritious diet that includes protein, carbohydrates, minerals, vitamins, and fats. You also exercise regularly and join a support group to feel physically and mentally calm and relaxed. 9M Hospital is the best gynecologist hospital in pune, India that follows a patient-centric approach to help women get effective treatment and utmost care. You can visit our website or call us anytime, as we are available for you 24*7.

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