Women’s Day 2023: Diet Rich In Fish, Fresh Legumes, Fruits Can Delay Menopause, Experts Say

International Women's Day 2023: In the years leading up to menopause, women may have changes in their menstrual cycle, and experience symptoms such as hot flashes. This phase is called perimenopause.

International Women's Day 2023: Women can delay menopause by consuming a diet rich in calories and proteins, which can be obtained by eating fish, fresh legumes and fruits, experts say.

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International Women's Day 2023: Menopause is the time that marks the end of a woman's menstrual cycle, and is diagnosed after she has gone 12 months without a menstrual period. In the years leading up to menopause, women may have changes in their menstrual cycle, and experience symptoms such as hot flashes. This phase is called menopausal transition or perimenopause.

Perimenopause mostly begins in women between ages 45 and 55, and while it usually lasts about seven years, it can be as long as 14 years, according to the United States National Institutes of Health (NIH). The levels of oestrogen and progesterone dramatically fluctuate during perimenopause. 

Lifestyle factors such as smoking, diet consumption, exercise, weight, age, race and ethnicity can affect the duration of perimenopause. 

During perimenopause, a woman's body begins to use energy differently, her fat cells change, and she may gain more weight easily. Women may also experience changes in their bone or heart health, their body shape and composition, and physical function. 

Other symptoms which women can experience in the months or years leading up to menopause include irregular periods, hot flashes, night sweats, mood changes, thinning of hair, dry skin, vaginal dryness, chills, sleep problems, weight gain, slowed metabolism, and loss of breast fullness, among others, according to Mayo Clinic. 

In order to be sure if these symptoms are a result of menopausal transition, women should undergo tests to detect the levels of the follicle-stimulating hormone and estradiol (E2), which is the form of oestrogen mainly made by the ovaries. 

Can women delay menopause?

Women can delay menopause by consuming a diet rich in calories and proteins, which can be obtained by eating fish, fresh legumes and fruits, experts say.

“A woman's genetics essentially play a role in deciding the timing for onset of menopause. A British study had stated that eating fish and fresh legumes delayed menopause,” Dr. Indrani Salunkhe, Gynaecologist, Wockhardt Hospitals, Mumbai Central, tells ABP Live.

Having a higher body mass index (BMI) can also delay menopause.

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“Menopause can be delayed by consuming a diet rich in calories, protein and fruits. Having a higher body mass index (BMI) can result in a delayed menopause,” Dr. Manju Wali, Senior Consultant – Obstetrics And Gynaecology, Max Super Speciality Hospital, Patparganj, tells ABP Live.

How can women take care of themselves in the period leading up to menopause?

Women can take care of themselves in the period leading to menopause by consuming a healthy diet, exercising regularly, maintaining a moderate weight, drinking enough water, reducing the intake of processed foods and refined sugars, taking calcium and vitamin D3 supplements, and considering hormone therapy and cognitive behavioural therapy, according to experts.

Explaining how women can take care of themselves during perimenopause and after menopause, Dr Salunkhe says: “Women should exercise regularly, maintain a moderate weight, drink plenty of water, reduce the intake of refined sugars and processed foods, and take calcium and vitamin D3 supplements before and after menopause.”

During menopausal transition, women can consider hormone therapy, talk to their doctor about health risks and supplements to consume, lubricate and moisturise their vagina, wear cotton and linen clothes to avoid hot flashes, and stay hydrated, according to Dr Wali.

“Supplements should be consumed under medical guidance,” Dr Mithee Bhanot, Senior Consultant – Obstetrics And Gynaecology, Apollo 24|7, and Apollo Hospitals, Sector-26, Noida, tells ABP Live.

Hormone replacement therapy is a medication that contains female hormones, and can be taken to replace the oestrogen the body stops making during menopause, and is used to treat menopausal symptoms such as vaginal discomfort, according to Mayo Clinic. 

Postmenopausal women can opt for hormone therapy to prevent bone loss and reduce fracture. However, women must be careful of the risks associated with hormone therapy. 

“Menopausal symptoms are typically minor in most women and manageable without special care. Hormone replacement therapy is typically the most successful treatment for those who experience bothersome symptoms, though it may not be appropriate for all women. Along with assisting with vaginal dryness, mood swings, joint discomfort, and hot flashes, this also includes osteoporosis prevention. Early guidance can help lessen the potential impacts of menopause and perimenopause on your health, relationships, and career,”  Dr Rashmi Baliyan, Consultant – Obstetrics & Gynaecology, Primus Super Speciality Hospital, tells ABP Live.

The two basic types of hormone replacement therapy are systemic hormone therapy, which administers systemic oestrogen in the form of pills, skin patches, rings, gel, cream or spray, and contains a higher dose of the female sex hormone;  low dose-vaginal products, which come in the form of cream, tablet or ring, and are used to treat the vaginal and urinary symptoms of menopause. Meanwhile, systemic hormone therapy can treat all menopausal symptoms.

Cognitive behavioural therapy, a common type of talk therapy or psychotherapy, can help women during menopause by making them aware of negative thinking so they can tackle challenging situations more clearly.

“In the early menopause phase, rest, regular sleep, exercise, relaxation, and mindfulness can all help. Cognitive behavioural therapy, a type of talking therapy, can also help. However, antidepressants do not help with menopausal mood changes,” Dr. Akta Bajaj, Senior Consultant and Head – Obstetrics & Gynaecology, Ujala Cygnus Group of Hospitals, tells ABP Live.

Women’s Day messages from female doctors

It is crucial for women to give utmost importance to their health and accept themselves the way they are. Speaking to ABP Live, experts have encouraged women to love themselves and speak up against gender discrimination.

“As an important influencer of society, I would like to ask women to prioritise their health and also indulge in self love and care,” says Dr Salunkhe.

“You are complete however you are! A healthy woman leads to a healthy family and a healthy society,” says Dr Bhanot.

“Women's Day is an occasion to honour those who have been at the vanguard of the fight against gender discrimination and inequities in legal, civil, and human rights as well as those who have lost their lives or freedom in the process. It serves as a warning that we need to step up our efforts and mobilise our efforts to support the empowerment of women at all levels and across all spheres of society,” says Dr Baliyan.

“Women’s day is the celebration of the spirit of womanhood across the globe and acknowledgement of their contributions to society every day. My message on this day would be to encourage women to empower themselves with the knowledge to take care of their mental and physical well being and maintain work-life balance,” says Dr Bajaj.

“Women's Day is an opportunity to remember that gender equality is a human rights issue,” says Dr Wali.