How to Stay Healthy and Well During and After Menopause

“With Thai women expected to live longer than before, maintaining peak health before, during, and after menopause has never been more important” says Assistant Professor Dr. Pansak Sugkraroek, Medical Director of Vitallife Wellness Center,  Bumrungrad Hospital. “Based on World Health Organization research, the life expectancy rate of Thai women at birth is now 79 years – this means in the future, the average Thai women can look forward to many active years of life after menopause. “This is a significant change and the quality of life for many women after menopause, is greatly influenced by their health and vitality during, and after, menopause,” Dr. Pansak added.

 

He describes perimenopause as a gradual fluctuation of hormones.  For many women, the fluctuation begins around age 45 before going into full menopause at age 50, and post-menopause stage from age 50-60. In this perimenopause phase, women may have symptoms such as hot flashes, night sweats, depression, disrupted sleep and more.  More serious health issues include osteoporosis, cardiac insufficiency and dementia (brought on by reduced levels of estrogen). While these cover common and extreme symptoms, every women’s transition into menopause is different and some may be more badly affected than others.

 

If the symptoms become severe, Dr. Pansak advices that there are a range of treatment options available.

 

“Often we recommend lifestyle adjustments such as diet changes, or regular exercise and activity to reduce blood pressure, manage weight and enhance bone strength.  In more serious cases, hormone therapy is prescribed on a case-by-case basis.”

 

Checklist

Less stress
Sweet dreams

Checklist

Dr. Pansak says many women in the menopause and post-menopause phase enjoy a full and active life by adopting a balanced lifestyle and staying focused on a “checklist” of health areas. “My advice to women in the menopause, and post menopause phase is visit the doctor when you have ailments – listen to your body – and take regular screening tests – pelvic and breast check-ups – and a Pap test for cervical cancer. “It’s also important to have regular tests for ears, eyes, teeth and the skin – especially if you notice blemishes or moles.”

 

Less stress

Besides physical checks, Dr. Pansak said avoiding, or minimising stress, is also important. “The mind is a powerful thing and if we let negative thoughts, or anxieties overwhelm us they can trigger a number of health concerns for menopausal women. “Given this, I urge patients to meditate, or think about positive things every day.  It’s a good habit to write down the happy moments of each day and the good things you have done for others. “Making time to meet friends and family is important as well – most of us love social and often a problem shared leads to a quick solution.”

 

Sweet dreams

Getting a good night’s sleep is also vital. “Women who are in deep sleep by 11.30 or midnight will enjoy the benefits of a full anti-aging hormone production cycle,” says Dr Pansak. “In some cases, people find it harder to sleep as they get older and take sleeping pills.  This is not recommended because sleeping pills inhibit hormone production.  I recommend natural alternatives like chamomile tea and herbs such as lemon balm, passionflower, lavender, and St. John’s Wort.” Dr Pansak says while many women are apprehensive, or concerned about the menopause and post-menopause transition, they can take the change in their stride if they have the right attitude and support systems. “From my experience of helping women to better cope with menopause I encourage all patients to maintain a positive outlook, have regular consultations with doctors, listen to their bodies, and build a support network from close friends or family.”