Acne

Addison’s Disease

Amenorrhea

Anxiety

Arrhythmia (Irregular Heartbeat)

Arthritis

Bipolar Disorder

Bladder Pain Syndrome

Bloating and Gas

Bone Fractures

Brain Fog

Cardiovascular Condition Hypertension (High Blood Pressure)

Cardiovascular Condition Hypotension (Low Blood Pressure)

Cholesterol Imbalance

Chronic Fatigue Syndrome

Chronic Pain Syndromes

Congenital Adrenal Hyperplasia

Constipation

Cushing's Syndrome

Decreased Libido

Depression

Diarrhoea

Dry Skin and Itching

Eczema

Endometriosis

Fat Malabsorption

Fibromyalgia

Gallbladder Disease

Gastroesophageal Reflux Disease (GERD)

Gestational Diabetes

Goiter

Graves' Disease

Hashimoto's Thyroiditis

Heart Disease

Heart Failure

Hirsutism (Excess Hair Growth)

Hyperthyroidism

Hypothyroidism

Infertility

Infertility: Symptoms

Insulin Resistance

Intestinal Inflammation

Irritable Bowel Syndrome (IBS)

Joint Pain and Stiffness

Kyphosis (Curved Spine from Bone Weakening)

Loss of Appetite

Melasma (Hyperpigmentation)

Menopause

Menstrual Cramps (Dysmenorrhea)

Metabolic Syndrome

Miscarriage

Mood Swings

Non-Alcoholic Fatty Liver Disease (NAFLD) Resistance

Obesity

Oligomenorrhea

Osteopenia (Low Bone Density)

Osteoporosis

Overactive Bladder Syndrome

Painful Intercourse (Dyspareunia)

PCOS

Pelvic Organ Prolapse

Peptic Ulcers

Perimenopausal Depression

Perimenopause

Peripheral Artery Disease

Post-Traumatic Stress Disorder (PTSD)

Postpartum Depression

Premenstrual Dysphoric Disorder (PMDD)

Premenstrual Syndrome (PMS)

Psoriasis

Sarcopenia (Muscle Loss)

Seasonal Affective Disorder (SAD)

Seborrheic Dermatitis

Sleep Disorders (Insomnia)

Stroke

Tendinitis

Thrombosis (Blood Clots)

Thyroid Cancer

Thyroid Nodules

Type 1 Diabetes

Type 2 Diabetes

Urinary Incontinence

Vaginal Dryness

Varicose Veins

Vulvodynia (Chronic Vulvar Pain)

I love having a plate of hot momos after a bad day. And something sweet to complete every meal. And little munchies when I'm reading a book. But every time I do, I'm not able to enjoy it. Because I constantly feel I'm feeding my disease and not myself. I'm sure, any woman who suffers from PCOS, relates to me.

PCOS is caused by one's “lifestyle” — including exercise, sleep, stress and, of course, food. Earlier, I used to think I got this disease because I had exploited my body too much, but I know better now. I was too young to have “exploited” my body when I got it. It was just genes. Insulin resistance runs in my family.

The forbidden fruit  

The guilt of eating anything beyond "ghar ka khana" leaves me anxious, knowing stress fuels PCOS—a wild, vicious cycle that’s hard to escape. This constant guilt has worsened my relationship with food, swinging between avoiding snacks completely or binging on unhealthy options.

Cravings, eating disorders, and anxiety linked to PCOS make it even tougher. I’ve forgotten how to truly enjoy food; resisting it only makes it feel like a forbidden fruit I can’t ignore, leaving me trapped in a relentless internal battle.

A Cycle of Guilt and Cravings

Everyone's body and experiences are different, and I'm trying to learn what works for me. I've realized, the more I work out, the less I crave carbs. And the more I eat fresh fruits, the less I crave sweets. If I keep a bottle at my desk at all times, I remain hydrated because I drink the water without even thinking about it.

But I could only figure it out after failing several times—after staying dehydrated for hours in a day, eating out every day, and having an entire plate of sweets at the buffet that my dad laughed at.

I’m not over it, and I don’t know if I ever will be. I wish I naturally craved healthy food, but the truth is I don’t. I have to accept it before I can begin working against my cravings—remembering it may be just a bit harder for me than for someone who does not suffer from PCOS. But still as important, if not more.

Learning to Navigate PCOS

Anxiety around food as a PCOS patients

Body

Are you a woman in your 40s or 50s? Have you heard a lot about menopause and osteoporosis lately? While you might think one is about hormones and the other is about weak bones, they're more closely connected than you might realise.
Menopause marks the end of a woman's reproductive years, typically defined as a full year without menstrual periods. On the other hand, osteoporosis is a condition where bones become weak due to low bone density. But here's the surprising part: research from [2018](https://www.sciencedirect.com/science/article/pii/S2405525518300025?via%3Dihub) lists menopause as one of the main risk factors for osteoporosis in women. This means that the hormonal changes that come with menopause can significantly impact your bone health. Understanding this connection is crucial for every woman approaching or experiencing these life changes, as it can help you take proactive steps to protect your bones and overall health as you age.
In this blog, we will be understanding how you can identify and manage both osteoporosis and menopause.


Osteoporosis can have serious consequences, particularly for postmenopausal women. It is a common cause of fractures in the vertebrae (spine), hip, and wrist. These fractures can occur even with minimal trauma, such as a minor fall or, in some cases, during routine activities.
Vertebral fractures, in particular, can lead to several noticeable symptoms:
1.	Severe back pain that may occur suddenly
2.	Loss of height over time
3.	Development of a hunched posture
4.	The curvature of the spine
These symptoms can significantly impact a woman's quality of life and overall health.


Symptoms of Osteoporosis

**Osteoporosis:**
To prevent bone loss and fractures:
- Get enough calcium and vitamin D.
- Do regular weight-bearing exercises.
- Limit alcohol and caffeine, and stop smoking.
- Hormonal therapies like oestrogen can help.
- Medications: Fosamax, Actonel, Zometa, Prolia.

**Menopause:**
To manage symptoms and prevent complications:
- Hormonal therapy, especially for urinary and genital symptoms.
- Non-hormonal options: SSRIs and SNRIs.
- Alternative therapies: vitamin E, omega-3, yoga, and relaxation.
- Maintain a healthy weight, and try cognitive behavioural therapy (CBT) and hypnosis for relief.


Remedies for menopause and osteoporosis

As menopause lowers oestrogen levels, it can weaken your bones, making osteoporosis a real concern.But the good news? You can take charge of your health! From staying active and getting enough calcium to exploring hormone therapies or alternative remedies like yoga, there are plenty of ways to manage both conditions. The key is to be proactive—start making changes today to protect your bones, ease menopause symptoms, and ensure a stronger, healthier future. Your body will thank you!



Bones & Hormones: The Menopause-Osteoporosis Link 

Menopause is a significant life transition that affects more than just a woman’s
body—it can have a profound impact on emotional well-being, self-identity, and
relationships, particularly in the area of sexual intimacy. For many women, the
physical and hormonal changes associated with menopause lead to changes in
sexual desire, arousal, and comfort. These shifts can be confusing, and maintaining
a fulfilling sexual relationship may require both partners to adapt and support each
other in new ways.

Menopause doesn’t have to signal the end of a satisfying sex life. In fact, it can be an
opportunity for couples to grow closer, communicate more openly, and explore new
ways to maintain intimacy. Let’s talk about how both partners can navigate this
period together, ensuring sexual wellness and a healthy, supportive relationship.

During menopause, a woman’s body undergoes several changes due to a significant
drop in estrogen levels. This decrease can lead to physical symptoms such as
vaginal dryness, discomfort during sex, and a reduced libido. For some women,
these changes can cause anxiety or frustration, while others might feel a loss of
sexual identity or femininity. It’s important for both partners to understand that these
feelings are normal and can be addressed with empathy, patience, and
communication.

For men, it can be confusing to witness these changes. Partners may wonder why
sex is no longer as spontaneous or why their once sexually confident partner is now
feeling hesitant or uncomfortable. Many men struggle to understand what’s
happening, and this lack of understanding can lead to feelings of rejection or
frustration. This is why education and communication are essential.

Understanding the Impact of Menopause on Sexual Wellness

Open communication is the cornerstone of maintaining intimacy during menopause.
Many couples find it difficult to talk about sexual health, but menopause makes these
conversations even more crucial. It’s important to create a safe space where both
partners feel comfortable discussing their feelings, concerns, and needs without fear
of judgment or rejection.

For women, it may be challenging to admit that sex has become painful or that their
desire for intimacy has changed. For men, it may be difficult to express feelings of
confusion or frustration without sounding unsupportive. However, when both partners
approach the conversation with empathy, it opens the door for mutual understanding
and solutions.

The Importance of Communication

- Be Honest About Feelings: Both partners should express their emotions openly.
Whether it’s about discomfort, insecurity, or a changing libido, talking about these
feelings helps eliminate misunderstandings.
- Listen Without Judgment: Approach these conversations with compassion.
Listening to your partner’s experience without trying to "fix" it immediately fosters a
deeper connection and mutual respect.
- Be Patient: Sexual intimacy during menopause may require patience. Both partners
should understand that it may take time to adjust to these changes and find what
works best for them.

Tips for Open Communication:

One of the most common physical changes during menopause is vaginal dryness,
which can make intercourse uncomfortable or even painful. This often leads to a
decrease in sexual desire, as women may begin to associate sex with discomfort.
While this can be discouraging, there are several ways to alleviate these symptoms
and keep intimacy enjoyable.
1. Use Lubrication: Vaginal dryness can be easily managed with the use of lubricants
during intercourse. Opt for water-based or silicone-based lubricants, as these tend to
be the most gentle and effective.

2. Consider Vaginal Moisturizers: Unlike lubricants used during sex, vaginal
moisturizers can be applied regularly to maintain moisture in the vaginal tissues,
reducing overall dryness and discomfort.

3. Explore Hormone Replacement Therapy (HRT): For women who experience
severe menopausal symptoms, HRT may help. This therapy helps to restore some of
the hormones that are lost during menopause, which can improve libido, reduce
vaginal dryness, and enhance overall sexual wellness. It’s important to consult with a
healthcare provider to determine if this option is suitable.

4. Go Slowly: Sexual arousal and response times can change during menopause,
and what once felt natural or spontaneous may now require more time and attention.
Slow down and focus on foreplay, which can help ease discomfort and increase
arousal.

Addressing Physical Changes Together

For many women, menopause brings about emotional changes such as mood
swings, anxiety, or depression, all of which can affect sexual desire. It’s essential for
partners to recognize that emotional intimacy is just as important as physical
intimacy. When emotional connection is strong, it often translates into a healthier
sexual relationship.
Ways to Strengthen Emotional Intimacy:
- Spend Quality Time Together: As life becomes busy, especially with the added
pressures of midlife, it’s easy to lose touch with each other outside of the bedroom.
Make an effort to spend time together in ways that foster emotional closeness—
whether it’s going for a walk, cooking a meal together, or simply sitting down for a
meaningful conversation.
- Practice Mindful Touch: Physical touch doesn’t always have to lead to sex.
Engaging in non-sexual touch, like holding hands, hugging, or cuddling, can help
maintain a physical connection and build emotional closeness. This kind of touch can
reduce stress and anxiety, making both partners feel more comfortable and
supported.
- Share New Experiences: One way to reignite passion and intimacy is to explore
new activities or experiences together. Trying something different, whether it’s a
hobby or an adventure, can help both partners feel connected and revitalized.

Fostering Emotional Intimacy

Menopause may change the dynamics of a couple’s sexual relationship, but it
doesn’t mean that intimacy has to fade. In fact, many couples find this period of life
to be an opportunity to explore new ways of connecting that don’t rely solely on
intercourse. Intimacy can take many forms, and it’s important for both partners to
remain open to exploring these options.

1. Expand Your Definition of Sex: Sexual wellness doesn’t always have to be about
penetrative sex. Many couples find that focusing on other forms of intimacy, such as
oral sex, mutual masturbation, or simply touching and caressing each other, can be
just as fulfilling.

2. Try Sex Therapy: If menopause is causing a significant strain on your sexual
relationship, consider seeking help from a sex therapist. A professional can help both
partners navigate the emotional and physical changes, offering tools and techniques
to maintain a satisfying sex life.

3. Focus on Pleasure, Not Performance: As menopause changes the body, there
may be times when intercourse isn’t feasible or comfortable. Shifting the focus from
performance to pleasure allows both partners to enjoy intimacy without the pressure
of achieving a certain outcome.

4. Maintain Humor and Playfulness: Sometimes the best way to relieve tension is to
embrace humor. Menopause can bring some unexpected moments, and laughing
about these changes can create a sense of camaraderie between partners.
Playfulness in the bedroom can also reduce pressure and help couples stay
connected.

Redefining Intimacy and Exploring New Ways to Connect

Menopause is a shared journey, and supporting one another is crucial. It’s important
to approach these changes as a team, recognizing that both partners may feel
vulnerable at times. Men can support their partners by being patient, empathetic, and
proactive in finding solutions. Women, in turn, can support their partners by expressing their needs openly and allowing themselves to be vulnerable in these
moments.

Both partners should take the time to educate themselves about menopause,
understanding that it’s not just a physical change, but an emotional and
psychological one as well. By working together, communicating openly, and
embracing new ways of connecting, couples can not only maintain sexual intimacy
during menopause, but potentially deepen their relationship.

Supporting Each Other Through the Transition

Menopause may bring about changes in a woman’s body, but it doesn’t have to
diminish intimacy. With patience, communication, and a willingness to explore new
paths to connection, couples can navigate this transition together, emerging stronger
and more in tune with each other’s needs.

Have you and your partner faced challenges in your sexual relationship during
menopause? What strategies have helped you stay connected? Share your thoughts
and experiences in the comments below—we’d love to hear from you.

Conclusion: Building a Stronger Relationship Through Menopause

Navigating Sexual Wellness and Maintaining Intimacy During Menopause: Steps for Both Partners

New year, new goals—but let’s not make it overwhelming. If you’re aiming for better hormonal health in 2025, you don’t need a laundry list of life overhauls. In fact, the best changes are the small ones you can stick to. Hormonal balance isn’t about perfection; it’s about consistency. Let’s explore seven simple, sustainable tweaks that can make a big difference to your health this year.

Forget the sugary cereals or skipping breakfast altogether. A protein-packed breakfast like eggs, Greek yogurt, or even a quick protein smoothie can stabilize your blood sugar and set the tone for balanced hormones all day. This simple shift helps avoid energy crashes and keeps mid-morning hunger pangs at bay. A steady start means a steady day.


1. Start Your Morning With Protein

Plain water is great, but you can level up by adding a pinch of sea salt or a squeeze of lemon to your water. This little tweak boosts your electrolyte balance and supports adrenal health, which can be especially helpful if you often feel fatigued or drained. Keep a stylish water bottle handy to remind yourself to sip throughout the day.


2. Upgrade Your Hydration Game

A 10-15 minute stroll after your evening meal isn’t just good for digestion; it’s a secret weapon for balancing insulin and blood sugar levels. You’re not aiming for a power walk—just a gentle pace to help your body process food and prepare for restful sleep. Bonus: it’s a great time to catch up with a loved one or listen to your favorite podcast.


3. Walk After Dinner

Scrolling through your phone at night might feel relaxing, but it disrupts melatonin production, the hormone that regulates sleep. Try swapping your phone for a book, meditation app, or calming music at least 30 minutes before bed. It’s a small change, but the payoff—a deeper, more restorative sleep—can be huge.


4. Rethink Screen Time

Adding just one extra serving of leafy greens like spinach, kale, or fenugreek leafs to your meals can flood your body with magnesium—a crucial mineral for managing stress and hormone regulation. Sneak them into a smoothie, toss them in your omelet, or make a side salad. These little greens pack a big punch.

5. Go Green (Literally)

By midday, instead of grabbing a third coffee, try a 15-20 minute nap if your schedule allows. Power naps are short enough to avoid grogginess but effective enough to restore your energy and lower cortisol levels. You’ll wake up feeling refreshed and ready to tackle the rest of your day.


6. Embrace the Power Nap

Stress isn’t just internal—it’s in your environment too. Decluttering a small area each day, like your desk, a purse, or a messy drawer, can reduce decision fatigue and give you a mental boost. These mini victories create a sense of calm that ripples through your day and your hormones.

 7. Declutter One Thing a Day

If these tips sound too simple, that’s exactly the point. Hormonal health doesn’t demand grand gestures or rigid routines—it thrives on small, consistent actions. Start with one or two of these changes and let them become habits. As you feel the benefits, it’ll be easier to add more.

2025 is your year for balance, not burnout. With these small yet impactful tweaks, you can pave the way to better hormonal health and a happier, more vibrant you. Remember, every step counts, and your hormones will thank you for it!


Real Talk: Perfection Isn’t the Goal

7 Small Changes for Big Hormonal Wins in 2025.

We’ve seen all the memes about “crazy menopausal women”, read all the articles about what to expect with hot flashes, mood swings (like PMS wasn’t enough), insomnia, spotting for years, vaginal dryness, night sweats and more – but still, when menopause hits, a lot of women can be caught off-guard by the severity of the symptoms. OTC medicines, support groups, talking to friends and family all help to a certain extent, but there are several other ways that help to make the path to menopause easier than it usually is. If you don’t want to try HRT (hormone replacement therapy) or allopathic medication, here are 5 methods to turn to when the monthly period is on its way out for good…   

Did You Know About These Alternative Practices That Can Help During Menopause?

Many herbs and natural ingredients help to alleviate or ease certain menopause symptoms, while others are helpful in just helping to relax and stay as calm as one can. Flax seeds, being nutrient-dense boost one’s intake of fibre, while their chemical structure being similar to the estrogen hormone sometimes help to ease symptoms like hot flashes and bone loss. Herbs such as black cohosh, hops and red clover have also been used to combat night sweats and hot flashes effectively, while teas such as ginseng and chamomile help to reduce stress and tension in the body, in turn helping with better sleep. Many herbal remedies definitely need to be studied more for their effectiveness, but they’re sure to ease any women’s menopausal journey even a bit.    


Herbal Remedies

Due to the drastic hormonal changes taking place in a woman’s body during menopause, it can come with a host of other unpleasant symptoms like urinary incontinence, vaginal pain, general discomfort in the pelvic area, or even serious effects like uterine prolapse. Regularly doing pelvic floor exercises can help to strengthen the pelvis and help to control these effects as well. Practicing Kegels can have huge benefits as you approach menopause, as this will keep the pelvic area strong and help the organs function smoothly. A simple Google search or talking to your gynaecologist or physical trainer will help you learn about pelvic exercises you can do on your own and at anytime – but remember never to do it too much, as that can make the muscles too tight!    

Pelvic Floor Exercises

A treatment where fine needles are inserted at various, specific points in the body to relieve specific symptoms of chronic pain, acupuncture is an ancient Chinese therapy that many people who have tried swear by. A few years ago, a study conducted by the University of Southern Denmark reached the conclusion that five weeks of dedicated acupuncture conducted on menopausal women reduced symptoms like emotional upheavals, hot flashes or night sweats, and even disturbed sleep. Many women who have tried this method also claim that acupuncture helped reduce bloating and anxiety, and some studies have shown that it can help to  increase bone density (the loss of which is another common effect post-menopause). Whether people believe in its effects or not, there are no side-effects to acupuncture and it has been known to help millions of people with their pain, so is always worth a try.      


Acupuncture

Did you know that listening to soothing music of around 60 beats per minute can cause brainwaves that instantly help to you relax and reach a state of calm? Incorporating sound therapy, or any kind of calming music really, is a great way to beat the stressors of the day – and your menopausal body – and bring your mind and body into a peaceful state. Happy tunes can change your mood in an instant, while calming instrumental music can even help you fall asleep easier. Actively practicing mindfulness, or practicing simple relaxation techniques like deep or rhythmic breathing, yoga, getting a massage, aromatherapy, or even just 15 minutes of self-care are bound to help you beat the menopausal blues as smoothly as possible.     


Sound & Relaxation Therapies

Samuel Hahnemann created this alternative medicine practice in the late 18th century, but people argue about the efficacy of homoeopathy till today. However, those who are consistent with the medication continue to swear by it due to it having absolutely no side-effects, using it for all small and big ailments and aches from acne and muscle cramps to insomnia and depression. Some homoeopathic medicines have also been known to control and reduce many symptoms of menopause. The doctor takes a look at the patient’s overall health and prescribes a medicine or a mix of them depending on what symptoms have to be tackled. While homoeopathic medicines like Pulsatilla or Ignatia can be considered for rapid mood swings and emotional upheavals, Sepia is prescribed for hot flashes, fatigue and more. Just like other natural remedies, there’s no harm trying a method which causes no known harm to the body. 

While every woman’s journey through and after menopause is different, it’s important to remember that with the right kinds of support, treatment and care, the effects of this huge change in both the mind and body can be made easier. Happy menopause!    

Homoeopathy

Alternative Practices to help Menopause

Mindlessly scrolling on our phones for hours is something we’re all guilty of, but when that scrolling can bring us some education, some insights and content that helps our physical, mental and emotional health, it’s got to be worth it. Instagram is a treasure trove of great accounts and creators, with many people in varied professions from psychology to finance taking to the app to share their work with the wider world for free. And if you’re too embarrassed to learn about your body and its needs by asking others or googling it, social media accounts can be your best friend to learn about it directly from the experts. Here’s our pick of five Indian women we think deserve a ‘like, share, save’ the next time you’re scrolling through Instagram: 

An Oxford-educated embryologist, Dr Tanaya goes by the adorably innovative name “Dr Cuterus” on Instagram. In the short span of 4 years since she’s started her educational page, she’s amassed over 1.8million followers, with many of her reels crossing a million views. From information on reproductive health and unknown tidbits on our body parts to even glimpses of real surgeries and frequent sexual health AMAs, Dr Cuterus always keeps it real, helpful and most importantly, fun! She’s also a huge promoter of the HPV vaccine – one that can prevent cervical cancer – and constantly shares reasons on why as many women as possible should get the jab. With her “byeeeeee” after every video making so many viewers smile, it’s safe to say that Dr Cuterus has truly understood the pulse of the millennials and Gen-Z crowd and is here to help everyone’s sexual health or ‘is this normal?’ queries – yes, even about squirting from your “downstairs department”.

Dr Tanaya Narendra

In her own words, she’s India’s “foremost sex-positive content creator”, and a glimpse of her Instagram tells you why. With posts and reels talking about sexual intimacy, how to speak to women, healthy masturbation, sex positions, STIs, orgasms (yes, even for women), and everything else related to a healthy sexual experience, Mangaldas always keeps it real and engaging. She’s even started her own personal care brand Leezu’s, that produces oils, massagers, toys to keep the sexual experience open and healthy both for oneself and between couples. Author of The Sex Book: A Joyful Journey of Self-Discovery, Leeza’s Instagram is for those people looking for answers to all their sexual experiences and questions but are too shy to talk about it elsewhere. Discover and rediscover both your own body and your partner’s with Leeza’s truly positive page and outlook! 

Leeza Mangaldas

A licenced sex and trauma therapist, Neha posts on Instagram as @IndianSexTherapist, educating audiences on sexual trauma with a focus on healing through arts and spirituality. Her page is filled with informative posts about sexual trauma related experiences, news and views, help and recovery methods, panel discussions she’s been a part of, research and of course, promoting her own work and her brilliant book about sex and everything relating it, Unashamed (published earlier this year). “Time does not heal wounds. It just freezes them. You have to actively repair the wound,” and “Sometimes it is important to teach yourself to actually be sad,” are among some of her many hard-hitting but helpful truths that she constantly posts. For anyone looking for healing, knowledgeable information from a therapist or even just a great new mental and sexual health educational account to follow, Neha’s will not disappoint.

Neha Bhat

She’s written a book called The Art of Seduction. She’s won awards and acclaim for being ‘Sexual Health Influencer of the Year’. She’s a master storyteller (hence her handle @seemaanandstorytelling), an expert at mythology, anecdotal pieces and just great gyaan about all things sex and intimacy, especially in the Indian context. Head to her page and you’ll find fascinating Q&As answered, topics like the issue of ‘Not All Men’ and ‘tight’ vaginas addressed, and just very uplifting and engaging topical posts from a truly empowered woman. With her trademark long white mane and fabulous saris she wears in every video, combined with a powerhouse of stories and knowledge, Anand is definitely that sexual heath influencer to reckon with.   

Seema Anand

A Padma Shri Award winner, Hyderabad-based gynaecologist Dr Manjula Anagani is also an obstetrician, infertility specialist and laparoscopic surgeon, who has amassed over sixty thousand followers on Instagram through the work she does. Covering topics related to pregnancy, postpartum, periods, abortions, and everything to do with the female reproductive system and journey, Dr Anagani’s page is a source for quick but accurate content from a reputed name in the world of women’s health in India. She debunks myths about IVF and pregnancy, gives tips on what to do when visiting your gynaecologist, and also occasionally shares glimpses of her own life as a doctor and advisor to many. 

Dr Manjula Anagani

Check Out: Five Indian Sexual Health Accounts You Should Be Following On Instagram If You Aren’t Already 

“I wish we were more open about the menopause - I've been in absolute bits at times.” - [Amanda Redman](https://parade.com/1239990/kaitlin-vogel/menopause-quotes/)

These words from actress Amanda Redman highlight a common sentiment among women experiencing menopause. For many women in their 40s and 50s, menopause is a natural part of the aging process that marks the end of their menstrual cycles.  However, this hormonal transition is often brushed off as a part of getting older without much consideration for the significant physical and emotional changes it can bring.

Contrary to common perceptions, menopause is far more complex than just the cessation of periods. Here are 5 things you may not know about this pivotal stage of a woman's life:

- When do you hit the menopause? 
The majority of women hit their menopause between ages 45 and 55. Your ovary function may start lowering years before that. Others will continue to have periods into their late 50s. No one age marks the end of the period. While genetic factors influence the age, smoking or chemotherapy can accelerate ovary decline, leading to earlier menopause.

- What’s the difference between menopause and perimenopause?
Perimenopause is just before your menopause. Did you know during this time, you start experiencing symptoms of menopause? You might start experiencing hot flashes, mood swings and irritability. During perimenopause, you might experience irregular periods. However, during menopause, you will stop having them completely.

- What are the common symptoms of menopause? 
As estrogen levels decline during perimenopause and menopause, many women experience uncomfortable symptoms like hot flashes, joint pain, muscle aches, and mood swings. These physical and emotional changes can significantly impact daily life, leaving you unsure which symptoms require medical attention. Understanding the range of potential side effects is crucial for managing the challenges of this hormonal transition.
 
- How does menopause impact vitamin D and bone health.?
The decreased levels of estrogen result in reduced bone density and low vitamin D levels, which impact women's bone health. You can experience pain in joints, back and hips. During this time, it's crucial to include foods with lots of calcium, such as dairy products and leafy veggies. You can ask your doctor to suggest a vitamin D supplement.

- Does menopause lead to weight gain? 
The hormonal shifts during perimenopause and menopause can make weight management more challenging. Many women notice an increase in weight due to the changes in estrogen and other hormone levels. However, it's important to note that aging can also naturally contribute to weight gain over time. Eating a nutritious, balanced diet and making exercise a regular part of your routine can help you maintain a healthy weight that feels right for your body.

By understanding the nature of this transition, women can navigate the physical, emotional and lifestyle adjustments that accompany this pivotal stage. While menopause may present unique challenges, maintaining open communication with healthcare providers and prioritizing self-care can help women approach this natural process with knowledge, resilience and a renewed focus on their overall well-being.



Decoding menopause: 5 Things you must know!

When I say I suffer from PCOS, it's assumed the major problem I face is just that I don't get my period on time. But it's not as simple as that. 

It's important to understand why this happens in the first place and the answer eventually lies in hormones and insulin resistance. Now, by an extension of that, these two may not be functioning as desired in my body at the moment, but I might still be getting my period on time — since periods are affected by a lot of different factors other than PCOS. And it may be incorrect to assume that PCOS is definitely at bay. 

So, if periods are not the only ones that okay a role in PCOS, what happens after menopause then? No periods, no trouble? Unfortunately not. PCOS patients will still have issues with hormones and insulin resistance. While periods are greatly affected by it, they are still separate functions of the body. And an end to them doesn't mean the PCOS has ended too. It just means that it won't show up in the symptoms it used to. But it still does manifest differently. In fact, the metabolic and cardiovascular risks associated with PCOS can persist or even worsen after [menopause](https://drbrighten.com/pcos-and-menopause/), especially the following:  

*   Insulin resistance and type 2 diabetes 
    

*   Stroke 
    

*   Heart attack 
    

*   High blood pressure 
    

*   Metabolic syndrome 
    

*   Weight gain, specifically increased visceral adiposity (belly fat) 
    

*   High cholesterol, specifically elevated LDL and triglyceride levels </u>
    

To make it just slightly worse, women with PCOS may even experience [later menopause](https://drbrighten.com/late-menopause/) sometimes, by 2 to 5 years. And they may have more successful fertility later in life than usual because they experience a slower decline in age-related fertility. 

Don’t panic though. This sounds a bit like when you google your symptoms and its cancer every time. It's kind of bittersweet that the solution to this remains the same — healthy food, regular exercise, sleep and good mental health. And of course, to keep your doctor in loop of everything that is happening with your health, since it might be tricky to distinguish the symptoms of PCOS and premenopause. 

It's so easy to think that this problem lies in the future and that you're too young for it. I think like that so many times, it’s comforting. I know I'd not need to deal with it any time soon but it helps to still stay aware and know what's coming my way so I can be fully prepared when the time arises. 

Despite that, I often feel helpless thinking about how strange it is to have this lifelong situation that I'll have to keep managing. But somewhere, I'm also glad that I know better now than when I was first diagnosed with it. That makes it simpler. 

Rather than letting this inflict stress or worry on me, I try using it as a shield to combat the future. Some days it works, and some days it doesn't. Either way, I try again the next day.

PCOS and Menopause

Does your battle with PCOS end at your Menopause?

Have you ever entered a cycle of repeating negative thoughts, such as "What if I'm
not good enough?" or "What if something bad happens?" You could be experiencing
repetitive thinking, or rumination, when these thoughts are negative in nature.1
Rumination itself is not a mental illness. It's common among people with mental
health conditions like anxiety and obsessive-compulsive disorder (OCD).1
There are a few key tools that can help you manage your mind, whether you've just
started having these repetitive thoughts or you've been dealing with them for a
while. Read on to learn about repetitive thinking and how to stop it.

Rumination means obsessive, repetitive thinking that impairs mental activity. These
negative thoughts can worsen mood and energy. People sometimes isolate
themselves, leading to [paranoia](https://www.health.com/paranoia-7570298), irritability, and anger.2
Rumination can lead to other complications like:3

*  Chronic stress due to prolonged stress response*

*  Inflammation
*  Negatively affected mental activity, including thinking and processing
emotions
*  Substance use disorders
*  Worsened anxiety, depression, impulsive behaviors, and sleep problems

There's a difference between general worry and rumination. Worry is often a future-
focused concern like "Am I going to be OK?" or "Will my family be safe?" Rumination

tends to be focused on the past or immediate present like, "Am I ever going to feel
any better?" or "What did that person think of me?"

What Is Rumination?

Rumination can show up with mental health disorders, including anxiety
and [OCD](https://www.health.com/ocd-overview-7254196).
2
It's not always clear whether rumination came first or the disorder did.

Both can leave you feeling stuck in a cycle of negative thinking.
Several things can trigger repetitive thinking, including:4
*  A desire to ruminate to solve or understand a problem
*  A history of emotional or physical trauma
*  Stressors, such as those related to health, relationships, school, or work

Causes

It can be hard to stop [intrusive, negative thoughts](https://www.health.com/intrusive-thoughts-7485777). To break the cycle, you may try
identifying and challenging these thoughts as early as possible. Here are a few ways
to stop rumination.

How To Stop Repetitive Thinking

Try noticing when repetitive thoughts are happening. Examine whether the thought is
moving you forward or leaving you stuck.
Ask yourself a few questions: Is this serving you? Are you going to have an answer
to this right now? What else can you do? It's time to try a different tactic if you can't
solve whatever you're thinking about right now.

1. Challenge the Thoughts

[Cognitive behavioral therapy](https://www.health.com/cognitive-behavioral-therapy-7483216) (CBT) or talk therapy is a common treatment for people
with anxiety and OCD.56 A therapist can help you figure out why you experience
rumination. They can help you identify negative thoughts and possible root causes
that you may be able to address.

2. Consider Therapy

Taking your mind off the thought your brain is thinking about can bring
relief.1 Puzzles, for example, can improve mindfulness and overall mood states and
divert attention from painful rumination.

Re-engaging in [hobbies and interests](https://www.health.com/hobbies-for-cognitive-health-7970193) that bring you joy can also be effective. Self-
expression is another way of helping with rumination and preventing it. Other

activities might be checking in with friends and family or engaging in physical activity.
Be wary of activities that don't work, and pay attention to substance use. Anything
that can be addicting in that way, whether it's screen time or substances, can be
short-term fixes as opposed to the long-term.

3. Distract Yourself

A lack of novel stimuli—seeing the same four walls, the same people, the same
news stories again and again—can often lead to repetitive thoughts. Give yourself
some novel stimuli. Changing your environment can be very helpful.
Go on a walk in a part of your neighborhood you haven't seen before.[ Get into
nature](https://www.health.com/condition/stress/why-nature-sounds-are-relaxing), maybe a park or a trail you haven't walked before. Consider going to a place
where you have positive memories if you want to go somewhere you've already
been.1

4. Do Something You Haven't Done Before

Get your sleep in order, eat well, and stay in touch with friends and family. [Sleep](https://www.health.com/stages-of-sleep-7494679) is
especially important. You have more control over your brain when you're more
rested. It's less likely to fall into the traps of overthinking, rumination, and worry.7

5. Focus On Healthy Habits

It might help to keep track of what [triggers](https://www.health.com/condition/anxiety/things-that-can-cause-anxiety) repetitive thinking. Keep a journal of what
you're doing, what time of day it is, and where you are when these thoughts enter
your mind.
You may be able to notice a pattern and then take steps to avoid triggers. Research
has shown that journaling can also help you relax and ease [anxiety symptoms.](https://www.health.com/condition/anxiety/12-signs-you-may-have-an-anxiety-disorder)
8

6. Identify Triggers

It's normal to feel isolated if repetitive thinking becomes overwhelming. You may find
comfort in confiding in a family member or friend. They might offer a different
perspective on your worries, which can break the cycle.

7. Talk to Others

Relaxation techniques can help ease anxiety symptoms, such as rumination.
Try [deep breathing](https://www.health.com/breathing-exercises-for-anxiety-7497938), meditation, or practicing mindfulness. These grounding
exercises can redirect your focus away from negative thoughts.9
Find a quiet place to sit down, close your eyes, and take a few breaths. Try repeating
some positive affirmations, such as "I am safe."

8. Try Relaxation Techniques

What is repetitive thinking ?

During perimenopause and into menopause, the debilitating symptoms you experience, such as hot flashes, mood fluctuations, and insomnia are due to the slow decline of estrogen. Depending on how these symptoms affect you, suitable treatment options are available for healthy aging. 

Hormone replacement therapy (HRT), as the name suggests, is a replacement of your female hormones, particularly estrogen which declines during perimenopause. 

The primary benefit of taking HRT is the reduction in perimenopause symptoms. 

Estrogen in HRT also helps with managing age-related diseases such as coronary artery disease. Estrogen is, in essence, cardioprotective, lowering your risk of heart attacks during your reproductive years. Your [risk for cardiac events increases](https://pmc.ncbi.nlm.nih.gov/articles/PMC8111523/) 2.6-fold postmenopause. 

Additionally, HRT helps maintain bone density, especially for those at an increased risk of early osteoporosis. If you have started strength training, estrogen supplementation can also help maintain muscle strength which also helps with bone density in the long term.



What is Hormone Replacement Therapy?

Studies have shown an increased risk of breast cancer with prolonged use of HRT. However, this risk is higher for women who are in their 50s, and using HRT for around 5 years, rather than a few months or a year to help manage symptoms. This increased risk was observed in [1 out of 50 women](https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(19)31709-X/fulltext), using a combination of estrogen and progesterone. 

Since HRT provides a continuous supply of hormones, it can also increase your likelihood of forming blood clots. The increased likelihood of blood clots also increases the risk of developing an ischemic stroke. 

All risks associated with HRT are increased further based on other factors, such as genetics, weight, age-related diseases, and lifestyle. 


What are the risks of HRT?

Natural remedies, based on what you choose, can provide specific symptom relief. 

**Aloe vera**
Most of us have aloe vera plants in our homes, using the extract for its numerous natural benefits. Aloe vera’s “cooling properties” can help with managing hot flashes and night sweats. Additionally, a randomized study also showed some benefits of aloe vera vaginal cream in managing vaginal atrophy in menopause.

**Phytoestrogens**
Many natural ingredients such as flax seeds, soy, and red clover contain phytoestrogens. These are similar to your natural estrogen, so supplementation can assist with your declining levels of estrogen. Unlike HRT estrogens, there is limited research on their benefits. However, in a similar way as estrogen during replacement therapy works, phytoestrogens can also help manage your perimenopause symptoms.


What are some natural remedies I can try for my symptoms?

Consulting with an ayurvedic practitioner can help enlighten you on some natural ingredients, such as shatavari you can use during menopause. While clinical studies are scarce, a few have highlighted some benefits of improvement of menopausal symptoms such as [muscle function](https://pmc.ncbi.nlm.nih.gov/articles/PMC8708006/).  

**Your lifestyle**
Incorporating more mindfulness-based interventions into your daily routine is the simplest first step to managing troubling symptoms of menopause. [Alternative practices](https://pmc.ncbi.nlm.nih.gov/articles/PMC6419242/#section23-2515690X19829380) such as yoga, meditation, and even acupuncture encourage building a natural connection between your mind and body. 

In addition, regular physical activity, which can be as simple as a daily walk along with higher intensity 2 -3 times a week, has been [proven to reduce the severity](https://pmc.ncbi.nlm.nih.gov/articles/PMC6722698/#sec2-medicina-55-00466) of menopausal symptoms. Most benefits are observed among those who have significant mood fluctuations and insomnia. 



Ayurvedic supplements: Fenugreek seeds, Shatavari or Triphala

**Community take:**
>I didn’t know I was going through perimenopause until I spoke to my gynecologist. After our meeting, I realized I started perimenopause more than a year ago. I visited her today because I have been struggling with sleep, and talked about it during a routine check. I had dismissed my few hot flashes and irregular periods. On further questioning, I was also made to notice that maybe my mood changes are also due to perimenopause. I had never considered treatment for my symptoms before, as I thought it was something we had to deal with. But some days are difficult and I know I need help. I am not sure if hormone replacement is for me, but considering the positive effects, I may consider if my symptoms worsen. It is reassuring to know that there are changes I can make now as soon as I go home that are more natural for my menopause journey.

Most studies have highlighted benefits outweighing risks for hormone replacement therapy when started early for menopause. However, for many women using natural methods, especially if symptoms are manageable, may be the first step for healthy aging during perimenopause. To know what works best for you, it is also good to consult with your healthcare provider, and other health experts to get a wholesome idea of what your options are for managing symptoms of menopause.

Navigating Sexual Wellness and Maintaining Intimacy During Menopause: Steps for Both Partners

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