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)

Goiter

Graves' Disease

Hashimoto's Thyroiditis

Hirsutism (Excess Hair Growth)

Hyperthyroidism

Hypothyroidism

Infertility

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

Obesity

Oligomenorrhea

Osteopenia (Low Bone Density)

Osteoporosis

Overactive Bladder Syndrome

Painful Intercourse (Dyspareunia)

PCOS

Pelvic Organ Prolapse

Peptic Ulcers

Perimenopausal Depression

Perimenopause

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)

Tendinitis

Thyroid Cancer

Thyroid Nodules

Type 1 Diabetes

Type 2 Diabetes

Urinary Incontinence

Vaginal Dryness

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

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.

HRT vs Natural Remedies: What should I choose?


Menopause and its symptoms can be unique to you, meaning there is no one right way to treat it. For both HRT and natural remedies, it is always best to be enlightened about your options and outweigh the risks and benefits. Understand for any treatment option, risks always compound over time, so reassess regularly how your symptoms are progressing and what is working best for you.


Takeaway

HRT vs natural remedies to manage symptoms of menopause and perimenopause

 I was recently chatting with a friend whose 16-year-old daughter was prescribed birth control pills for hirsutism, likely due to suspected PCOS. 
Birth control pills are frequently prescribed not just for contraception but also for managing conditions like irregular periods, PCOS, endometriosis, and hormonal acne—even to teenage girls. 

While the convenience and effectiveness of the pill are undeniable, the long-term health effects, especially on young bodies, require more attention and conversation as it might come with unexpected trade-offs.

A comprehensive look at hormonal interventions shows that while pills regulate periods and other imbalances, there is growing concern that long-term pill use, especially by girls who begin taking these pills, might be linked with health conditions later in life. Some evidence suggests that continued pill use can suppress early signs of conditions such as endometriosis and PCOS, causing delayed diagnoses and management as well as impacting fertility in ways that are not yet fully understood​ , including the early onset of menopause – though more studies are required in this area.

Studies have shown that hormonal pills may interfere with natural hormonal rhythms, including cortisol regulation. I recently read How the Pill Changes Everything: Your Brain on Birth Control by research psychologist and author Dr Sarah E. Hill, who speaks about how hormonal birth control impacts the minds, bodies and lives of women. The book especially highlights how the hormones in the pills influence not only the reproductive system but also mental health, causing young girls to experience heightened anxiety, depression, or changes in how they process stress. 

Unfortunately, many young women feel left out of the conversation about what's best for their bodies. With limited access to accurate information or holistic care approaches, they often don't know what questions to ask their doctors. 

It's time to shift the narrative from" one-size-fits-all" solutions to more personalized, informed healthcare choices. Natural approaches, lifestyle changes, and non-hormonal treatments should be discussed as viable alternatives for managing conditions like PCOS, especially for young women who may benefit from a more natural and holistic approach.

Informed decision-making starts with awareness, conversations, and more research into the benefits and risks of these medications. Every young woman deserves to have all the facts about her health—not just a prescription handed to her.

Beyond the Prescription: What Young Girls Aren't Told About Birth Control Pills

There is a unique power that comes from embracing our strength as women, not only for ourselves but also for the world we inhabit. In a world facing complex environmental challenges, strong women are driving change, pushing boundaries, and redefining what it means to live sustainably. Our choices—both in how we care for ourselves and how we care for the planet—are intertwined in ways that make a powerful impact.

A strong woman knows that her well-being matters. Every sustainable swap we make contributes to a healthier planet. Climate action does not require grand gestures. Just as a healthy body is a result of daily habits, a greener planet is the outcome of our small and consistent everyday choices.

Three Ways Strong Women Can Lead the Path to Sustainability

**1. Lead by Example**

Embrace sustainable practices, whether they involve reducing single-use plastics, prioritizing reusable options, or supporting ethical brands. Our choices inspire others to consider the impact of their habits.

**2. Prioritize Personal Health in Sustainable Ways**

Taking care of our health with sustainable products and mindful practices supports both our well-being and the planet. Opt for clean beauty, organic foods, and wellness products that focus on minimal environmental impact.

**3. Build Resilient Communities**

A sustainable future requires a network of strong, supportive communities. As women, we have the power to foster networks that educate and support each other. Read, share, and inspire others to adopt greener choices. A community of strong women sharing sustainable values can create lasting change in ways that individual actions alone cannot.

So as we watch world leaders gather next week at COP29 to discuss the future of our planet, let's remember that our strength—our resilience—our values and our choices will fuel change. Sustainability is more than a trend; it's a testament to the power of women who are willing to lead the way, inspiring and empowering those around them.


Greener Together

Over [60% of women](https://www.ucl.ac.uk/news/2023/apr/nine-ten-women-were-never-educated-about-menopause) in **menopause** describe their experience as a nightmare! But why do so many dread an otherwise “normal” phase of life?

It may be because [9 in 10](https://www.ucl.ac.uk/news/2023/apr/nine-ten-women-were-never-educated-about-menopause) **postmenopausal women** were never taught about menopause in school, and [over 60%](https://www.ucl.ac.uk/news/2023/apr/nine-ten-women-were-never-educated-about-menopause) didn’t start searching for answers until their symptoms began. This leaves the majority of women unprepared and scrambling for information when menopause starts affecting their daily lives.

Sleepless nights, mood swings, and unexplained weight gain can make you feel like your body is no longer your own. The physical and emotional toll of menopause can leave you exhausted, frustrated, and searching for answers.

The truth is that **menopause symptoms** affect every woman differently. For some, it’s a mild inconvenience; for others, it feels like their entire life is turned upside down. 

**So, how do you thrive through this transition?** Menopause doesn’t have to derail your life. With the right knowledge and practical strategies, you can manage the symptoms easily. This survival guide will walk you through actionable solutions for each major symptom, providing you with a toolkit to handle menopause with confidence and control.

Introduction

Hot flashes and night sweats are among the most well-known and disruptive **symptoms of menopause**. It can feel like a sudden wave of heat, followed by intense sweating, often leaving you feeling drained.

**Actionable Tips for Hot Flashes**
- Wear loose, breathable clothing made from natural fabrics like cotton or linen.
- Keep cooling herbal teas like peppermint and tulsi on hand.
- Avoid spicy foods and caffeine.
- Practice deep breathing exercises to calm the body when a hot flash starts.

>I used to just deal with hot flashes, but one day during a work presentation, I started sweating uncontrollably. That's when I started using a cooling towel—such a game-changer! I keep it in my bag and just drape it over my neck whenever I feel the heat coming on." — **Richa*,** 49, financial advisor.


The Hot Flash Emergency Kit

Hormonal fluctuations during menopause, particularly the decline in estrogen and progesterone levels, can have a profound impact on the brain’s chemistry. This causes **mood swings during menopause**. 

Estrogen, in particular, plays a key role in regulating neurotransmitters like serotonin, often referred to as the **"feel-good" hormone**. As estrogen levels drop, serotonin production decreases, which can lead to feelings of irritability, anxiety, and even depression.

How to reduce mood swings during menopause
- Short bursts of exercise like walking or stretching can immediately help lift your mood.
- Consider adaptogens like ashwagandha or tulsi to balance stress and anxiety naturally.
- Magnesium-rich foods like dark leafy greens, nuts, seeds, and whole grains can help reduce insomnia and manage stress. It also aids in maintaining a healthy balance of other electrolytes, which can ease muscle cramps and tension during menopause.

>I didn’t realize how bad my mood swings were until my daughter mentioned how snappy I had become. That was my wake-up call. I started a gratitude journal, and it’s surprising how much it helps to reflect on the positive things. It feels like I’ve regained some control over my emotions.” — **Anjali***, 46, IT professional.

Emotional Rollercoasters – Managing Mood Swings

Hormonal changes during menopause, particularly the decline in **estrogen and progesterone**, can disrupt the body’s production of **melatonin**, the hormone responsible for regulating the sleep-wake cycle. This imbalance makes it harder for the body to maintain its natural circadian rhythm, causing insomnia and fragmented sleep.

**How to Improve Sleep During Menopause**
- **Dim lights an hour before bed**: Exposure to bright light in the evening suppresses melatonin production, so reducing light intensity helps your body recognise it’s time to wind down and prepare for sleep.
- **Use calming essential oils**: Scents like lavender and chamomile can promote relaxation by lowering cortisol levels, reducing stress, and helping create an environment conducive to sleep.
- **Eat melatonin-boosting foods**: Foods like **bananas**, **almonds**, and **oats** contain an enzyme called tryptophan, which helps the body produce serotonin. The body uses serotonin as a building block to produce melatonin. Other melatonin-rich foods include **cherries**, **walnuts**, and **tart cherry juice**, which can naturally support your body's sleep cycle and improve sleep quality.

>For weeks, I kept waking up at 3 a.m. and couldn’t get back to sleep. Then I discovered the ‘4-7-8’ breathing method. It sounds too simple, but it really helped me fall back asleep without stressing about the time.” — **Tara***, 52, homemaker.

Sleep Hacks for Menopause-Induced Insomnia

As estrogen levels drop, metabolism slows down, making it easier to gain weight, particularly around the abdomen. This can be frustrating, especially if you’re sticking to your usual diet and exercise routines but still seeing the scale go up.

**Why does this happen, and what can you do about weight gain during menopause?**

**1. Best Exercises for Menopausal Women**
As estrogen levels drop, women are at higher risk of bone density loss and muscle atrophy, leading to osteoporosis and weight gain. 
- Strength training and weight-bearing exercises like walking and resistance workouts help build bone density and preserve muscle mass. 
- Low-impact cardio, like swimming or cycling, boosts cardiovascular health without putting excessive strain on joints, while yoga can reduce stress and improve flexibility.

**2. Menopause-Friendly Diet**
A diet rich in phytoestrogens (plant compounds that mimic estrogen) from foods like flaxseeds, soya, and legumes can help balance hormonal fluctuations. 

- Avoiding refined sugars and processed foods can help manage weight gain and mood swings.
- Include whole grains, fruits, vegetables, and healthy fats that support metabolic health and reduce inflammation. 
- Foods like dairy products, leafy greens (like spinach), tofu, almonds, paneer and fortified milks are excellent sources of calcium. Combining calcium with vitamin D helps ensure better absorption and strengthens bones during menopause.

>I always believed weight gain was inevitable during menopause, but then I started focusing on portion control. Instead of giving up my favorite foods, I just eat smaller amounts and find that I don’t feel deprived.” — **Sneha***, 45, teacher.


Beat the Menopause Bulge: Your Guide to Weight Control

As estrogen levels decline, many women experience vaginal dryness, which can lead to other uncomfortable symptoms. 

**Vaginal dryness causes:**
- Itching and irritation
- Painful intercourse or vaginal bleeding after sex
- Decreased sexual arousal
- Urinary issues, such as frequent or painful urination

**Solutions for vaginal dryness during menopause**
- Natural remedies like coconut oil can provide moisture and relief.
- Medical treatments like topical estrogen or vaginal moisturisers can also help restore hydration.

>After a lot of embarrassment, I finally talked to my doctor about vaginal dryness. She recommended a vaginal moisturiser, and I was shocked at how much of a difference it made—not just during intimacy, but day-to-day comfort too.” — **Radha***, 51, writer.

Reviving Intimacy: Solutions for Menopause Vaginal Health

Many women notice changes in their skin and hair during menopause. The skin may lose elasticity, become dry, or appear more prone to wrinkles, while hair may thin or become brittle.

**Tips for skin and hair care during menopause**
- Use skincare products with hyaluronic acid and vitamin E to maintain moisture and elasticity.
- Biotin supplements and regular scalp massages can promote hair health and reduce thinning.
- Always use sunscreen to protect the skin from further damage.

>I noticed my hair thinning after menopause, and it was really affecting my confidence. Then a friend recommended scalp massages with warm castor oil. It’s not a miracle cure, but my hair feels thicker, and I love the ritual.” — **Seema***, 54, homemaker. 



Turn Back the Clock: Menopause-Friendly Skin and Hair Care

Hormone Replacement Therapy (HRT) involves supplementing estrogen and progesterone to alleviate menopausal symptoms. HRT can also help protect against osteoporosis by maintaining bone density. However, it may carry risks for some women, including a higher chance of breast cancer and blood clots, so it's important to consult a doctor to assess the risks and benefits.


When all else fails!

Menopause may bring about a variety of symptoms, but the good news is that you don’t have to face them alone or without solutions. You can regain control and thrive during this transition by adjusting your diet, exercise, and self-care routines. 
Remember, these changes don’t happen overnight, but with consistency and a little patience, managing menopause can feel more like a journey of empowerment than a struggle.


A Final Word

1. Hot flashes and night sweats can be managed by wearing breathable fabrics, drinking herbal teas, and practising deep breathing.
2. Mood swings during menopause are linked to hormonal changes affecting serotonin levels, but short bursts of exercise, magnesium-rich foods, and adaptogens can help restore balance.
3. Insomnia caused by hormonal changes can be alleviated by dimming lights before bed, calming essential oils and incorporating melatonin-boosting foods like cherries and almonds.
4. Menopause-related weight gain can be controlled through strength training, low-impact cardio, and a diet rich in whole grains, fruits, vegetables, and calcium-rich foods.
5. Vaginal dryness can be treated with natural remedies like coconut oil or medical interventions such as topical estrogen and vaginal moisturisers.


Key Takeaways: 

Thriving Through Menopause: The Survival Guide Every Woman Needs

The world today revolves around choices! We're faced with many choices and several options. Having options at our fingertips offers us convenience; these limitless alternatives also act as a challenge when we don't know enough! 
The same rule applies to our menstrual hygiene! From pads to period cups, the options are endless. While the choice is up to you, we're here with a few women sharing which product works well for them and why. 
Let's understand women and their choice of menstrual hygiene products! 


"As a teenager, my mom introduced pads to me, and ever since then, I have been comfortable with them. I know there are many other products available in the market. However, I never felt like switching to any of them as I can never come to grips with the idea of pushing something up my vagina and keeping it there for 5 whole days. Now, eco-friendly pads are also available in various sizes and thicknesses, so I prefer thicker pads during heavy flow days and select thin pads for days with a lighter flow." 

**Smita Jain,**
**40 year old, Mumbai**
**Interior Designer**


Pads 

"Initially, I used pads, but as a basketball player in school, I found them unreliable during practice and irritating during games.  Then, I tried a tampon and never looked back. They make me feel like I am not on my period! I can go to the gym, swim and play worry-free!" 

**Mahi S. 
20 year old, Delhi 
Student**


Tampons 

"I used to wear pads, but as I got older, I tried tampons and found them more comfortable. However, during my college days, during a project, I realised more than [1,00,000 annual](https://ikhapp.org/stories-and-research-brief/tackling-plastic-pollution-at-the-source-through-ecofriendly-menstruation-products/) tons of waste is created in India alone due to single-use menstrual products. As someone conscious about the environment, I had to choose something better for me and safer for the environment! Hence, I use menstrual cups. They're expensive compared to other products, but they can be used for years. Also, knowing my step is better for the environment makes me happy! " 

**Shriti Ganguly
32 year old, Chennai
Homemaker**


Menstrual Cup 

"I have always had sensitive skin, easily irritable. Pads and tampons would always result in rashes. Hence, my doctor suggested using a period panty. It's comfortable and hassle-free. In the start, I used to worry about staining, but soon I realised it doesn't stain and I don't have a heavy flow, so I can wear one panty for 12 hours!" 

**Shanon Pinto
23 year old, Ahmedabad
Student**


Period Panty

"Since childhood, I was used to pads. However, when my daughter started going to college, she suggested switching to cloth pads for a better environment. I tried and realised I didn't have to worry about rashes and irritation. Plus, these pads were more comfortable. In the last 2 years, I have made the switch and don't regret it!" 

**Avanti Das
45 year old, Indore 
Professor** 


Cloth Pad 

Different women, different periods, different products and different experiences! Each one is as unique as the woman herself. The period market is flooded with choices and we hope you make the best one for yourself! 

Candid Conversations: 5 Women share their chosen menstrual product and its reasons! |

Hair is manly. No, I’m not the one saying this. It’s the Vikings, Samurais, Mayas. And the research paper from [Brandeis University](https://www.brandeis.edu/writing-program/write-now/2021-2022/azevedo-ligia/index.html) that was published in 2021.

When I grew hair on my face and body, thicker than usual, a medical professional told me I could be suffering from PCOS. She explained that one of the symptoms was that you’d grow hair “like a man”.

When I was diagnosed with PCOS, I learnt that it’s called Hirsutism. When I discovered more about PCOS and its risks, it was heartbreaking to learn what its seriousness had been reduced to 

For a long time in my life, I felt so out of place with any hair on my body. Women around me had the cleanest, smoothest skins and I’d naturally grow hair pretty quickly, outside of PCOS too. I think my school teacher noticed it and privately recommended to me that I get waxed. So I did.

It hurt so much. And whenever I waxed new parts of my body, like my underarms, it hurt worse. I shared it with my mother and she said, waxing is important to stay “clean”. So I continued. My cousin sister, who also started waxing pretty close to when I did, would complain a lot and ice her body after. She’d always ask me “Doesn’t it hurt you?” because I had a pretty neutral expression to it. And I told her it did but “what can we do about it?” She was still fighting it, I think I had just accepted my fate.

When I grew up a little more, I began deconstructing this beauty norm, taking strength from those around me like my cousin who hadn’t stopped complaining. Waxing wasn’t supposed to clean me. In fact, it was ‘cleaner’ to have hair on me because they protected my skin. It protected me from the dirt and sun.

And little by little, all hypocrisy came to light - all my male friends who would joke about women with hair, calling them mard, to glorifying Anil Kapoor’s chest hair (which look disgusting, by the way. Great actor though!)

And in more recent times, Prachi Nigam, who topped Class 10 Board exams but was mocked for her facial hair all over the internet.

But again the question arises, why just women — why not men? I've done my research and I've come to just one real conclusion. I think it all began with the infantilization of women and has just stuck around. So this would begin with Ancient Egypt where hairless bodies were clean and then in the Victorian era when hairlessness was for the Elite class. And porn and fashion magazines in the 19th century didn't do us any favours either.

I never participated in “Januhairy”, a trend on the internet that all women came together to let their hair grow out in 2018. Because I won't say I have been able to go past it. but when the pandemic came around in 2019 and none of us could wax anymore like we used to, I realised it could be way less frequent than usual.

Now I stick to waxing when I feel like it's time. I also grow thick hair on my body and face which I try to remove when I feel like it. Which I understand, is also governed by this taboo, but I've learnt to remember that I always notice them more than others around me, because I've been taught to.

And I've learnt that, a long sleeve and relaxed jeans can always save the day.

Wait, Hair me out!

Social taboo around Hirsutism that occurs from PCOS

Adhesive Capsulitis is the scientific name of this painful, stiff sensation in the arm, and its something no one wants to endure. But frozen shoulder – as it’s commonly known – isn’t just caused by a muscle pull due to excessive workouts or injuring yourself while playing a sport. If your pain is persistent, it can be a huge indicator of many underlying health issues you may not even know you have. Learn more about what could be causing pains in your shoulder joint, so as to get timely diagnosis and adequate treatment:




If you’re prone to high sugar and your diabetes is poorly controlled or ignored, you’re probably twice as likely to develop frozen shoulder. Collagen in the system holds the joints of the shoulder together, and its this collagen that gets triggered by high blood sugar and becomes sticky, leading to stiffening of the shoulder muscles. Up to 29 per cent people who have diabetes – whether undetected or poorly controlled – can develop frozen shoulder over time, usually in one arm. Regular diabetes medication and a proper diet to keep sugar levels as low as possible help a lot, along with frequent simple exercises like yoga to keep the shoulder joints flexible and mobile.

Diabetes:

While it’s not totally clear why thyroid-related issues result in frozen shoulder syndrome, it's assumed to be the common factor of the production of cytokines – proteins that serve as ‘messengers’ between cells. Increased presence of cytokines stimulate inflammation, which lead to both an overactive thyroid (hyperthyroidism) and a frozen shoulder. Studies have also found that many people suffering from a frozen shoulder do have a high level of hypothyroidism (under-active thyroid). Those with benign thyroid nodules also tend to have a higher risk of developing frozen shoulders over time, so it’s wise to get your TSH (thyroid-stimulating hormone) levels checked frequently so any disorder can be caught early and treated adequately.

Thyroid Disorders:

Your heart is the most important organ of your body – and it’s the one that most don’t seem to care for enough. Cardiovascular diseases and other heart-related issues like hypertension and high cholesterol are also huge risk factors for other ailments like developing frozen shoulder. While studies are still being conducted to find out the relationship between the two, researchers note that the risk factors caused by heart disease may reduce blood flow to some parts of the body, including the delicate shoulder area, leading to pain and stiffness in the joint thereafter. Studies show that the more heart disease factors a person tends to have, the more likely they will have shoulder issues – so controlling your blood pressure levels and other heart risk factors are key in reducing the risk of frozen shoulder as well. 

Cardiovascular Disease:

Many know that Parkinson’s is a degenerative disorder that affects the central nervous system and leads to a slow decline of a person’s motor skills, memory and life skills over time. But few are aware that frozen shoulder could be an early symptom of Parkinson’s disease (PD) as well. In some patients, it’s seen that frozen shoulder that lasts for months or years has been the very first symptom of PD, sometimes years before other typical symptoms follow. If you have a genetic predisposition to Parkinson’s and have a persistent frozen shoulder or stiffness, it’s worth getting tested to get your symptoms checked early on.

While the treatment for frozen shoulder involves a combination of medication, physical therapy and surgery in some severe cases, it’s worth noting that being aware of the various factors that lead to this painful and debilitating condition can help to figure out if your pain is just that, or something much deeper.

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