According to statistical data, over two million women in the country go through menopause annually. Menopause is a significant biological phase in the lives of menstruating individuals, impacting their physical, mental, and emotional health. This phase typically occurs between 45 and 55, with the average age being 51 years nationwide. Consulting a gynecologist can help one understand menopausal symptoms and seek timely treatment if required. Here are the stages and early signs of menopause:

Stages of menopause
Menopause is often classified into three major stages:

• Perimenopause
  Perimenopause is the phase in which the body naturally transitions to menopause. The perimenopausal phase typically lasts from 40 to 44 years of age. However, the duration of perimenopause differs between individuals. While some people may experience perimenopause only for a few months, others may have a perimenopausal phase over the years.
• Menopause
  Menopause typically starts a year after one’s last period. Sometimes, it may also begin after a clinical procedure to terminate one’s period, such as a hysterectomy or removal of the ovaries.
• Postmenopause
  Postmenopause refers to the years following menopause. In this phase, women may continue to experience menopausal symptoms briefly, even while not menstruating.

Early signs and symptoms of menopause

Here are a few early signs of menopause, of which one should be aware:

• Irregular periods
  During the perimenopausal phase, the ovaries typically release fewer hormones than usual, leading to irregular periods.
• Hot flashes
  A reduction in estrogen levels during perimenopause results in the excessive secretion of other body hormones, causing an increase in body temperature and triggering hot flashes. Hot flashes refer to sudden, intense flashes of warmth in several body parts, including the neck, chest, and face. These flashes may be accompanied by sweating.
• Night sweats
  An increased body temperature due to hormonal imbalances during perimenopause can also lead to bouts of profuse sweating, particularly at night. When accompanied by other perimenopausal symptoms, night sweats are telltale signs of menopause.
• Vaginal atrophy
  Vaginal atrophy refers to vaginal dryness due to inflammation of the vaginal walls. Estrogen is the hormone primarily responsible for vaginal lubrication and elasticity; hence, low estrogen levels during perimenopause can lead to vaginal dryness.
• Hair thinning
  Perimenopause is characterized by a drop in estrogen and progesterone levels; consequently, the effects of the male hormone androgen become more pronounced. As a result, women in the perimenopausal phase may experience hair thinning due to shrinking hair follicles.
• Difficulties with sleeping
  Night sweats and hot flashes may considerably disturb one’s sleep cycle during menopause. Not getting enough sleep can, in turn, aggravate one’s mood swings and affect emotional well-being. Thus, it is important for individuals approaching menopause to follow certain practices to enhance sleep quality and duration. Some of these practices include investing in a comfortable mattress, refraining from using electronic devices after sunset, and sleeping in a dark room.
• Mood swings
  Low estrogen levels during perimenopause are associated with irritability, fatigue, and elevated stress levels. Therefore, individuals undergoing menopause may experience severe mood swings.
• Breast pain and tenderness
  Fluctuations in estrogen and progesterone levels among people in the perimenopausal phase can affect the breast tissues, leading to pain, tenderness, and soreness.
• Headaches
  Hormonal fluctuations can also trigger throbbing or pulsing headaches, due to which one may witness flashes of light in the field of vision. Such headaches may be accompanied by nausea or vomiting.
• Low sex drive
  Lowered estrogen and testosterone levels around menopause can significantly reduce one’s sexual drive and arousal. Vaginal dryness can also lead to discomfort during sexual intercourse, contributing to a loss of interest in sexual activities.
• Spotting between periods
  Lowered estrogen levels can cause thinning of the endometrial layer, triggering abnormal bleeding patterns. For example, women may experience light spotting even when they do not have their periods. Such spotting is a normal menopausal symptom and typically does not require tampons or sanitary pads.
• Urinary tract infections
  Many individuals experience UTIs during menopause owing to low estrogen levels, which increase their susceptibility to vaginal infections.
• Increased visceral mass
  The reduction of female hormones during menopause may redirect fat to the abdominal region, leading to its accumulation and an increase in visceral fat.

Tips for managing menopausal symptoms
Here are a few tips for managing menopausal symptoms:

• Have plenty of fruits and vegetables
  Postmenopausal individuals are more susceptible to cardiovascular diseases than others. A meal plan rich in fruits and vegetables replenishes the body with the required nutrients, helping prevent heart problems. Fruits and vegetables can also help maintain bone density. One should incorporate different fruits and vegetables during the perimenopausal and menopausal phases, including leafy greens, citrus fruits, berries, broccoli, bananas, and apples.
• Have foods rich in calcium and vitamin D
  Menopause increases one’s risk of low bone density. Therefore, it is essential to have calcium-rich foods, including dairy products (if you are not lactose intolerant), soybeans, leafy greens, figs, salmon, yogurt, and seeds. Moreover, vitamin D is essential for optimal absorption of calcium. Thus, one should ensure sufficient sunlight exposure and have vitamin D-rich foods like egg yolks, mushrooms, cheese, and fatty fish.
• Maintain an active lifestyle
  Exercise is associated with better calorie control, enhanced joint health, better sleep quality, and reduced stress levels. Hence, individuals in the perimenopausal and menopausal phases should incorporate different workouts, including cardio, strength training, and pilates, into their exercise routines.
• Have foods high in phytoestrogens
  Phytoestrogens are estrogen-like compounds that can mitigate the effects of low estrogen levels. Therefore, it is important for individuals undergoing menopause to have foods rich in phytoestrogens, including flax seeds, soybeans, beans, sesame seeds, spinach, cabbage, and plums.
• Stay hydrated
  Plenty of water can help manage menopausal symptoms like vaginal dryness and bloating. Women should typically drink about 2.7 liters of water a day.
• Avoid processed foods
  Processed foods can increase one’s risk of cardiovascular diseases and cause blood sugar fluctuations. Moreover, a study found that meal plans rich in refined carbs can increase menopausal women’s susceptibility to depression. Hence, one should replace processed foods with foods rich in healthy carbohydrates and monounsaturated fats.