As a woman reaches menopause, she goes through a lot of physiological changes. “While we say age is just a number, it is essential to remember and accept your age as it is and accept it gracefully,” says Dr Ranjan Shetty, head of the department and consultant, interventional cardiology, Manipal Hospitals, Bangalore. While at ‘Happiest Her,’ a women’s wellness summit organized by Happiest Health in the IT city in March 2024, Dr Shetty explained that the key to not looking older than you are is to incorporate exercise and a healthy lifestyle for the same.
Dr Shetty was speaking at a panel discussion on ‘Graceful Aging,’ moderated by Sharon Rajkumar, PhD, happiness & wellness evangelist, Happiest Health. Expert panelists unanimously said that age is just a metric and that the perception and acceptance of aging needs to change.
Menopause and doldrums: a natural phenomenon
Many times, women tend to have a perception that aging and menopause are correlated and a sign that it is the end of their femininity. However, Dr Sunitha Mahesh, medical director and senior consultant, obstetrics and gynecology, Milann Fertility Centre, Bangalore, mentioned that menopause is an important transitional phase, where a woman’s body is preparing her to experience certain changes once her menstrual cycle stops. Some of the common symptoms faced during menopause are hormonal imbalances, anxiety, hot flashes and depression.
“It’s important to understand that the doldrums or the inexplicable mood swings to the smallest triggers is a natural phenomenon,” said Dr Mahesh. “The frequency of these symptoms can be reduced if women try to comprehend the physiology of menopause and accept that doldrums are just an expression of that phase,” she added.
However, women who have vasomotor (hot flashes) symptoms during their 40’s (perimenopause) that disrupt their day-to-day activities can opt for hormone replacement therapy (HRT). “We only advise HRT for women in specific cases, and not all women require it,” stressed Dr Mahesh. To tackle early menopausal symptoms, targeted low doses of estrogen will be given to the patron. HRT does come with a risk of breast and ovarian cancer with long-term use. “In such instances, women must undergo screening to rule off any abnormalities.
Fitness for healthy aging
In addition to the doldrums that come along with menopause, it is also a period when a woman’s bone health tends to drastically reduce due to a drop in estrogen, resulting in fragile bones or osteoporosis. Dr Shetty pointed out that exercise must be incorporated into the daily routine rather than as an additional activity. “It’s always about doing something than doing nothing. Rather than fretting about meeting 1000 or 4000 steps, ensure that you dedicate at least 20 minutes, 3 to 4 times a week, from your routine to exercises like brisk walking, jogging or even yoga. This will improve the flexibility of your joints and overall bone health,” he explained.
He further mentioned that a healthy exercise routine can considerably reduce the risk of cardiovascular disease, diabetes and cancer. “Start an exercise routine early so that by your 70s, you won’t have to face the repercussions of aging. Do things moderately and avoid extreme fitness routines,” Dr Shetty said.
Accepting the new you
Maragathavalli Inbamuthiah, senior consultant at Parity Consulting, believes that the key to graceful aging is having an open mind and perpetuating curiosity. “Have you seen the 14th Dalai Lama and how he smiles? A curious mindset is very important to be happy,” she said, urging women to cultivate the habit of “me time” in their routines. “This can be through journaling, meditation or even spending time with friends. It can help you understand your emotions better and come to terms with your new, changing body. You need to understand that you are not the only one going through this transitional phase,” she said.
A balanced diet for a healthy mind and body
Even though men are at a higher risk of cardiovascular diseases than women, the risk however increases for women once they attain menopause. “To avoid succumbing to any comorbidities, especially cardiovascular conditions, ensure you are getting regular check-ups done, added Dr Shetty. He also stressed making healthy lifestyle changes during the transition, especially diet and calorie intake. “A balanced diet is a must. Ensure that you increase your protein and fat intake and reduce salt, sugar, and carbohydrates in your platter,” he said.
The panelists unanimously agreed that while the menopausal transition can be challenging, it also presents an opportunity for personal growth and transformation. By embracing this phase with openness, curiosity, and a commitment to self-care, women can navigate the journey of healthy aging with grace and resilience. The transitional phase that menopause brings to women can be a daunting experience. However, they urge women to take the route of self-discovery and self-care, with an open and curious mind, to embrace healthy, graceful aging with strength and dignity.
Takeaways
- Healthy, graceful aging is a concern for all. A woman especially goes through a series of hormonal changes thanks to menopause.
- Incorporate a healthy exercise routine in your 50s to improve bone health and avoid osteoporosis.
- Ensure a balanced diet by cutting down on carbs, salt and sugar.
- Incorporate time for self-care by engaging in activities like journaling, art and meditation.
