Menopause: The End of Menstruation but a New Beginning in Life
Introduction
Menopause is a natural milestone in a woman’s life. While it marks the end of menstruation and fertility, it does not mean the end of health, happiness, or fulfillment. For many women, this phase can feel liberating, but the hormonal changes that come with it may affect daily comfort, mood, bones, and overall quality of life. With the right understanding and care, menopause can truly become a new beginning.
What is menopause?
Menopause occurs when a woman’s ovaries stop releasing eggs and menstrual periods permanently stop. A woman is said to have reached menopause when she has not had a period for 12 consecutive months and pregnancy is no longer possible naturally.
The average age of menopause worldwide is around 51 years
In some populations, menopause may occur slightly earlier
The timing depends on genetics, ovarian health, lifestyle, and medical history
Before menopause, many women go through a transition phase called perimenopause, during which hormonal fluctuations begin. This phase usually starts in the mid to late 40s and may last for several years.
In my clinical experience, understanding perimenopause early helps women cope much better with upcoming changes.
What are the symptoms of menopause?
Menopausal symptoms vary widely from woman to woman. Some experience very mild changes, while others may find symptoms more intense. Factors that can worsen symptoms include smoking, prior surgeries, chemotherapy, or chronic illnesses.
Common early signs of perimenopause include:
- Irregular periods
- Reduced frequency of menstruation
- Night sweats
- Sudden flushing
The most common symptom—experienced by nearly 75% of women—is hot flashes.
Other symptoms may include:
- Hot flushes
- Night sweats
- Mood swings and irritability
- Headaches
- Reduction in breast size
- Weight gain
- Vaginal dryness
- Reduced libido
- Bone loss (osteoporosis)
What causes menopause?
Women are born with a fixed number of eggs in their ovaries. Over time, these eggs get depleted. The ovaries also produce estrogen and progesterone, which regulate the menstrual cycle.
Menopause happens when:
The ovaries stop releasing eggs
Estrogen and progesterone levels fall
Menstruation permanently stops
In some women, menopause can occur earlier than usual, known as premature menopause, due to:
Surgical removal of ovaries (hysterectomy with oophorectomy)
Chemotherapy or radiation therapy
Severe ovarian damage
How can menopause be managed effectively?
Menopause symptoms can be managed very well with simple lifestyle changes and medical guidance.
Diet
Ensure adequate calcium and vitamin D intake to protect bones
Sources include:
– Milk, curd, cheese
– Soy, almonds
– Morning sunlight exposure (20–30 minutes)Magnesium along with calcium helps reduce osteoporosis risk
Dr. Dimple Doshi’s Tip:
Bone health should be a priority after menopause—early prevention avoids fractures later in life.
Exercise
Regular moderate exercise helps:
- Improve energy levels
- Reduce weight gain
- Strengthen bones and muscles
- Improve mood and sleep
- Prevent lifestyle diseases like diabetes and hypertension
Activities can include walking, yoga, stretching, or light strength training.
Avoid smoking and alcohol
Smoking and alcohol can:
- Worsen hot flashes
- Increase bone loss
- Raise the risk of heart disease and cancers
- Make menopausal symptoms more severe
Even secondhand smoke should be avoided.
Sleep well
- Aim for 7–8 hours of quality sleep
- Maintain a regular sleep routine
- If insomnia persists, medical help should be sought
Managing hot flashes
- Wear loose, breathable clothing
- Keep yourself hydrated
- Avoid triggers like:
– Caffeine
– Alcohol
– Spicy foods
– Stress
– Excess heat
Relaxation and mental well-being
Relaxation techniques can greatly ease both physical and emotional symptoms:
- Yoga
- Meditation
- Massage therapy
- Mindfulness practices
These help reduce stress, anxiety, and mood swings.
In my clinical practice, women who focus on mental well-being cope far better with menopause than those who ignore it.
Conclusion
Menopause is not an end—it is a transition into a new, empowered phase of life. With awareness, healthy habits, emotional support, and timely medical guidance, women can continue to live active, confident, and fulfilling lives well beyond menopause.
At Vardaan Hospital, Goregaon West, Mumbai, I encourage women to view menopause with acceptance, preparation, and positivity. Menstruation may end, but happiness, health, and purpose certainly do not.
