Increasingly, women are experiencing early menopause — when their ovaries stop functioning, signalling the end of their reproductive cycle — before they turn 45. It triggers significant hormonal changes as the body adjusts to decreased estrogen production. This hormone has a protective role, keeping the vagina, bones, heart and brain healthy. So their bodies aren’t prepared for the sudden changes when the transition happens.
“Consume a Mediterranean-style diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats,” says Dr Suri
Why early menopause: This can be caused by genetic predisposition, autoimmune disorders, medical treatments (chemotherapy, radiation), surgical removal of ovaries or lifestyle factors like smoking and a poor diet.
Impacts of early menopause: Estrogen deficiency raises the risk of of cardiovascular disease and strokes, weakens bones, affects memory, increases urinary tract infections and triggers sexual dysfunction. The hormone changes affect body weight and insulin sensitivity. Early menopause is also associated with slightly higher mortality rates compared to women experiencing normal menopause.
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Preventive measures: While genetic triggers cannot be modified, preventive strategies may help. Consume a Mediterranean-style diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats. Avoid smoking and recreational substances, which damage ovaries. Maintain healthy weight. Limit alcohol consumption, which may impact ovarian function. Reduce daily caffeine intake to under 200 mg. Reduce exposure to endocrine-disrupting chemicals found in some plastics, pesticides and industrial products. Manage chronic stress through sleep and relaxation.
Fertility options: For women undergoing cancer treatments, discuss fertility preservation options like egg-freezing before therapy begins. Those with a family history of early menopause should consider regular hormonal assessments. There are surgical interventions that preserve ovarian tissue by extracting, freezing and storing it for later use. This tissue can be re-transplanted back into the body when the woman is ready to conceive.
Track your menstrual cycle to identify fertile windows using body temperature or ovulation prediction kits. Take prenatal vitamins, particularly folic acid, at least three months before trying to conceive. Schedule regular check-ups to address conditions like PCOS (polycystic ovary syndrome) or endometriosis.
Dr Nidhi Chauhan
Assistant Professor, Department of Psychiatry, PGIMER, Chandigarh
Draw up a routine like you would in school: Dr Nidhi Chauhan
A research from Stanford University shows that multi-tasking reduces our efficiency by 40 per cent. For women, this means increased stress and a cognitive overload due to the demand of constantly shifting between tasks.
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Why multi-tasking drains you: The human brain is not designed to focus on several tasks at the same time. This keeps you in a perpetually problem-solving state and activates the stress response system, leading to high cortisol (stress hormone) levels, increased heart rate, tension, anxiety about pending tasks and the inability to unwind. As the memory is overloaded, it leads to forgetfulness, headaches, brain fog and exhaustion.
Preventive strategies: Draw up a routine like you would in school. Delegate tasks and chores both at home and office, setting limits on work commitments, do self-care activities like exercise and yoga. Learn to say no without guilt.
Dr Anjali Bhatt
Director and Chief Consultant, Diabetes and Metabolic Centre, Kothrud, Pune
It is also a fact that a woman’s body tends to accumulate more fat than men, says Dr Anjali Bhatt
Biologically a woman’s body is a “happening place,” going as she does through hormonal changes, starting from puberty, menstrual cycles, pregnancy, childbirth, lactation and menopause.
Both macro and micro-nutrients are a must: A typical menstruating woman recycles 22-25 litres of blood in her reproductive age span (the total amount of blood in a human body is five litres). It is also a fact that a woman’s body tends to accumulate more fat than men. That’s why a woman cannot afford to go low on either macronutrients (carbohydrates, protein and fat) and micronutrients (vitamins and minerals).
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What’s the right quantity? Protein intake for women should be no less than 0.8 gm/kg of body weight and 1gm/kg for pregnant women. Carbohydrates should be 130 grams per day, 175 grams per day during pregnancy. About 45-65 per cent of daily calories should come from carbohydrates. Women should aim for around 25 grams of fibre per day. Fat consumption should be 70 grams per day with no more than 20 grams of saturated fat. Saturated fat should not be more than 10 per cent of your daily energy. Trans fat should be no more than two per cent of your daily energy. Increase your intake of Omega 3 and Omega 6 fatty acids.
Vitamin D should be 600 international units (IU) per day, folic acid or vitamin B9, 400 micrograms per day, vitamin B12 2.4 micrograms per day, Vitamin C 75 milligrams per day, niacin 14 milligrams per day, 18 milligrams while pregnant and lactating. The calcium quota is 1,000 milligrams per day but for women over 50, it increases to 1,200 milligrams per day. As for iron, 18 milligrams per day suffices for adult women. Pregnant women need 27 milligrams per day, the lactating need nine milligrams per day and post-menopausal women, about eight milligrams per day. Eat Vitamin C-rich fruits and vegetables to increase iron absorption.
Dr Nita Thakre
President-elect, Ahmedabad Obstetrics and Gynaecology Society (AOGS)
Everybody between 40 and 50 years should take the pap smear, mammography and mammo-sonography to check for cervical, ovarian and breast cancers, says Dr Thakre
When it comes to screening and testing, most women relegate them to secondary concern. Make that your only priority. Apart from complete blood count or CBC (which maps the status of micronutrients), thyroid, lipid and kidney profile tests like all adults, women need specific tests.
Gynaecological tests: Everybody between 40 and 50 years should take the pap smear, mammography and mammo-sonography to check for cervical, ovarian and breast cancers. Young women should take the Human Papillomavirus (HPV) test. Those with robust sex lives must also get tested for sexually transmitted diseases (STDs), especially if they develop lesions or warts.
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Bone density: This checks mineral density and tracks osteoporosis risks.
Sonography: Screen pelvic organs if there is vaginal bleeding or incontinence.
Dr Aparna Jaswal
Director of Cardiology, Fortis Escorts Heart Institute, New Delhi
“Don’t ignore any chest pain, shoulder pain or pain radiating towards the jaw, nausea, excessive sweating or fainting,” says Dr Jaiswal
Despite the cardio-protective properties of estrogen, younger women are reporting cardiovascular diseases and heart attacks in their 30s. A 2020 analysis of the Global Burden of Diseases showed that ischemic heart diseases such as heart attacks were increasing more rapidly among women than men in India. The ratio of mortality due to such heart diseases in women to men went up from 0.64 to 0.72 between 2000 and 2017, according to the study.
Watch your lifestyle: While more women joining the workforce is a good thing, it also takes away their time to exercise, reduces access to home- cooked meals, leads to sedentary lifestyle and increases their risk of smoking and drinking with colleagues. In addition, women are more likely to be under stress or duress due to social factors. Lifestyle modification should now be front and centre.
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Get tested on time: Women with a family history of heart diseases, just like men, should get tested in their 20s for blood pressure, blood sugar and cholesterol levels. Women in their mid-30s should get a stress and treadmill test as these monitor the activity of the heart while one exercises.
Be vigilant: Don’t ignore any chest pain, shoulder pain or pain radiating towards the jaw, nausea, excessive sweating or fainting.
Prevention is possible: Keep to a diet and fitness discipline. Do follow-up tests when required and do not skip a drug regime. Women are just as vulnerable to a repeat episode as men.
