Navigating Early Menopause in Indian Women with Lifestyle Changes

Menopause marks a significant transition in a woman’s life. It is often accompanied by a variety of symptoms and changes.

While it typically occurs around the age of 50-52, early menopause (which occurs before the age of 50), is becoming increasingly common. This phenomenon can be particularly challenging for women, affecting their physical and emotional well-being.

In India, the rapid pace of urbanization and lifestyle changes has had a profound impact on women’s health. From dietary habits to stress levels, various factors contribute to the onset of early menopause.

In this blog, we will understand early menopause, the influence of lifestyle on it, and ways to manage it with a functional medicine approach; a holistic approach that considers the body as an interconnected system.

Understanding Early Menopause

How early can menopause start?

Early menopause age is usually less than 45 years; that is, it occurs when a woman’s menstrual cycles cease before the age of 45. The menopausal transition or perimenopause begins 4 years before the final menstrual period and can last up to 10 years. In this period, the ovarian function changes gradually, causing hormones to fluctuate and then decline. This makes menstrual cycle irregular; heavier or lighter. When a year has passed since the last menstrual period, the woman enters postmenopausal period.

Menopause can set in early for various reasons. The reasons for early menopause include:

• Surgical removal of ovaries/ uterus
• Chemotherapy or radiation to treat cancer
• Menarche (first menstruation) before the age of 11
• Smoking
• Autoimmune disorders
• Hormonal imbalances
• Metabolic disorders and
• Genetic abnormalities such as Turner syndrome or Fragile X syndrome

Apart from the causes of early menopause, we need to know the symptoms. Common symptoms of menopause include:

• Hot flushes
• Sleep problems
• Night sweats
• Mood disorders
• Sexual dysfunction (changes in sex drive/ libido
• Vaginal dryness
• Weight gain
• Decline in cognitive function
• Breast tenderness
• Racing heart
• Dry skin/ mouth/ eyes
• Hair loss or thinning

Early menopause symptoms are the same as above, except that they are usually more severe. Sexual dysfunction and the lack of intimacy is more prominent. Moreover, having early menopause means less years without Estrogen. Women who have early menopause cannot get pregnant, which causes stress, anxiety and even depression. The lack of Estrogen also puts them at a greater risk of heath conditions such as osteoporosis, fractures, heart disease, depression, Parkinson’s and dementia.

The Role of Hormones

Menopause is significantly influenced by hormonal changes, particularly involving Estrogen, Progesterone, and Testosterone.

Estrogen has over 400 functions, including roles in brain region such as controlling body temperature, learning, memory, sleep, and circadian rhythms. When Estrogen levels fluctuate, they cause night sweats, increased appetite, hot flushes, changes in menstrual flow and irregular cycles, changes in energy use, weight gain, bone health, and cardiovascular health.

Progesterone counterbalances Estrogen and plays key roles in the body, particularly in brain function, supporting mood and sleep. When Progesterone levels decline, it leads to irregular or heavy periods. Low progesterone affects brain receptors supporting mood and sleep, causing sleep disturbances, anxiety, insomnia, and migraines.

Testosterone levels remain relatively unchanged during menopause. However, as Estrogen and progesterone decline, testosterone becomes comparatively higher. This relative androgen excess can increase abdominal fat, insulin resistance, and metabolic changes.

The Role of Lifestyle Changes in Early Menopause

Lifestyle changes play a significant role in the onset and management of early menopause. Urbanization has led to shifts in dietary patterns; from traditional, nutrient-rich diets, to processed foods.

Current dietary guidelines have demonized cholesterol as a major cause of heart disease. However, cholesterol is needed for synthesis of sex and steroid hormones such as Estrogen, Progesterone and Testosterone. When cholesterol is lowered artificially using cholesterol-lowering pills (statins), the synthesis of sex hormones is affected. This in turn hampers the reproductive and metabolic functions. Therefore, we should include saturated fats (animal sourced foods, coconut oils, butter, ghee) and monounsaturated fats (sesame oil) regularly in our diet for optimizing body functions.

An often asked question is – Can stress cause early menopause?

Acute stress is essential, protective, and physiological. The problem is that modern lifestyle in urban areas is often associated with high stress levels. Chronic stress (particularly emotional in addition to physical and chemical) is not normal and always pathological. The production of sex hormones and stress hormones (steroids) has common pathway – that means, it can either produce stress hormones or sex hormones at a given time.

Chronic stress increases the production of cortisol (stress hormones) and reduces the production of sex hormones. Hence, chronic stress should be managed with yoga/meditation and the help of healthcare professionals.

Sedentary lifestyles – common in urban settings – also contributes to early menopause, as regular physical activity is essential for maintaining hormonal balance and overall health.

Ways for Managing Early Menopause

Managing early menopause requires a multifaceted approach, incorporating dietary adjustments, lifestyle modifications, supplementation, and a focus on gut health.

• Dietary Adjustments

The emphasis should be on whole foods. Traditional Indian diets can provide essential nutrients that support hormonal health. Foods rich in phytoestrogens, such as flaxseeds, and certain legumes, can help alleviate menopausal symptoms. Nutrients like calcium, magnesium, and vitamin D are crucial for managing symptoms like osteoporosis and mood swings. Including these in your diet through natural sources or supplements can be beneficial.

Eating a diet rich in protein, healthy fats, complex carbs, fiber, vitamins and minerals can help reduce menopausal symptoms, build strong bones, prevent bone loss, and maintain a healthy weight. It can also prevent heart disease, which is more common among women after menopause due to reduced Estrogen, weight gain, and age.

Some nutrient-dense foods you should consider are as follows:

• Vitamin D: Fatty fish, grass-fed meat, organ meats, spirulina, wild mushrooms, bee pollen
• Omega-3s: Grass-fed meats, wild-caught salmon, flax, chia oil
• B Vitamins: Leafy greens, root veggies, fruits, seafood, avocados
• Magnesium: Dark leafy greens, seaweed, figs, fish, avocado, bananas
• Amino Acids: Collagen
• Zinc: Oysters, seafood, lamb, grass-fed beef
• Iron: Red meat, shellfish, organ meat, dark leafy greens
• Selenium: Garlic, turkey, liver, red meat, spinach, bananas

During menopause, hormonal changes can cause hot flashes and other symptoms. Eating hormone-balancing foods and taking essential nutrients can help. These include:

• Healthy Fats: Avocados, coconut oil, coconut butter, olive oil
• High-Quality Protein: Grass-fed meat, wild-caught fish
• Fiber-Rich Vegetables: Leafy greens like kale
• Fruits: Cherries, cranberries
• Herbs: Maca root, passionflower, black cohosh, motherwort, shatavari

• Lifestyle Modifications

Techniques such as yoga, meditation, and pranayama (breathing exercises) are effective in managing stress. These practices, rooted in Indian tradition, help regulate cortisol levels and improve overall well-being.

Engaging in regular physical activity is vital. Activities like walking, jogging, and traditional Indian dance forms not only improve physical health but also boost mental well-being. Perform Kegel exercises to strengthen pelvic floor muscles.

Apart from the above, it is essential to stay hydrated. Drink 8-12 glasses of sun-charged water daily to keep your urine clear and pale yellow. Drinking sufficient water speeds up metabolism, increases fullness and reduces overeating. Avoid acidic and caffeinated foods / beverages like grapefruit, oranges, tomatoes, coffee, and caffeinated soft drinks to prevent bladder irritation.

Aim for at least 7-8 hours of sleep each night. Maintain consistent sleep and wake-up timings, even on weekends. Keep the bedroom dark, quiet and cool.

Dress in light nightwear and use layered bedding that can be easily removed. Keep yourself cool by sipping cool water or by putting a frozen pack under your pillow.

• Supplementation and Herbal Remedies

Omega-3 fatty acids, vitamin D, and calcium supplements can support bone health and reduce inflammation. Supplements like St. John’s Wort, 5HTP and Vitamin B6 can be used for mood improvement. Traditional Indian herbs like Shatavari and Ashwagandha have been used for centuries to manage menopausal symptoms. Balancing these with scientific evidence ensures their safe and effective use.

• Detoxification and Gut Health

Methods such as Panchakarma (a traditional Ayurvedic detoxification process) can help eliminate toxins from the body, supporting hormonal balance.

Gut health is crucial during menopause. An imbalance in gut flora can lead to leaky gut, increasing inflammation and affecting hormone balance. Fixing your gut health will reduce inflammation, improve nutrient absorption, and reduce menopausal symptoms. Consuming probiotics, prebiotics, and fiber-rich foods can support gut health.

• Psychological support groups

Early menopause comes with a sense of loss, sadness and grief. Women who go through it can have mixed feelings about their body image, fertility, feminity and sexuality. In such situations, support groups can be of great help.

• Hormone Replacement Therapy (HRT) & Bio-identical Hormone Replacement Therapy (BHRT)

Supplemental Estrogen and progestin can be taken since the body can no longer make its own. They are often taken until the average age of menopause (50 years) in order to manage the symptoms. However, it should be taken after consultation with a doctor as it can increase the risk of stroke, blood clot and breast cancer in some women.

Addressing early menopause risks through a holistic lens is essential for improving the quality of life for many Indian women. By integrating dietary adjustments, lifestyle modifications, and functional medicine approaches, women can manage the symptoms of early menopause more effectively. As a matter of fact, the focus should be on prevention rather than cure – that is, how to avoid early menopause.

Adopting a comprehensive approach that includes lifestyle changes can significantly improve the management of early menopause, helping women navigate this transition with greater ease and confidence. For more info, you can consult with our team of experts at Wellfinity who can also help you to tailor these strategies to your individual needs.