Q I am 49 and travel frequently for work. I do
not go for regular health screening except for my annual Pap smear with my
gynaecologist, and my last mammogram was done two years ago.
Generally, I feel healthy and rarely fall ill,
although of late I feel a bit more tired and seem to take longer to recover
from extended business trips.
I have put on some weight over the last few
years, but I also try to watch what I eat and attempt to exercise at least
twice a week.
I would like to find out how to better prepare
my body for the onset of menopause and other ailments related to ageing. What
supplements should I take to ensure that I look and feel healthy as I age?
A
Menopause is the last stage of a gradual natural process which leads to
menstruation stopping permanently and the end of a women's reproductive period.
The
transition period before menopause is called perimenopause, when the body
starts producing less oestrogen.
During
this period, women may experience some changes emotionally and physically. Some
women experience extremely uncomfortable changes while others hardly notice any
difference in their bodies or moods.
Symptoms
of menopause include irregular menses, weight gain, loss of muscle strength,
tiredness, body aches and stiffness, thinning hair, drier skin, more wrinkles
and also mood swings. Some may experience headaches and palpitations.
There is
also rapid loss of bone in the first three to five years after menopause.
Hence, this may lead to osteoporosis and an increasing risk of fractures.
Decline
in oestrogen levels in older women after menopause leads to higher low-density
lipoprotein cholesterol levels, contributing to a higher risk of heart disease.
As the metabolic rate decreases with age, menopausal women find that they put
on weight despite consuming the same amount of energy. Weight gain increases
risk of high blood pressure, diabetes and heart disease. Hence to cope with
menopause, you should:
Have a healthy, well-balanced diet to combat
weight gain.
Reduce
sugar and fat intake, and increase your intake of whole grains and brown rice.
Fermented beans and soya products like bean curd are high in phytoestrogens and
may reduce menopausal symptoms.
Ensure
adequate calcium and vitamin D intake to prevent osteoporosis.
An adult
aged 50 and above will need 1,000mg of elemental calcium and between 400 and
1,000IU of vitamin D daily. Most women do not have enough vitamin D. It will be
good to do a blood test to check for your level of vitamin D.
Lead an active lifestyle.
Do a
regular combination of cardio, weight-bearing and balancing exercises. Ageing
is often hastened by physical inactivity.
Post-menopausal
women who exercise regularly are about half as likely to develop diabetes
compared to their sedentary counterparts. Gentle exercises that promote
mobility, flexibility and relaxation also decrease stiffness and soreness of
muscles.
Have enough rest and sleep.
If you
have hot flushes which disturb your sleep, wear cool clothing and reduce the
intake of alcohol, coffee or spicy food.
You
should also do a health check to exclude hypothyroidism as you complain of
weight gain and tiredness as well.
All
perimenopausal and menopausal women should have a check-up which includes
breast-cancer screening, Pap smear, screening for risk of heart disease,
diabetes, cholesterol, hypertension and bone-density changes as early detection
and treatment will improve quality of life in later years. In cases where
symptoms of menopause are bothersome and severe, hormone replacement therapy
may be prescribed.
But, most
of the time, lifestyle changes and understanding the process of menopause will
help one to manage the symptoms well. Most women do not need treatment for
menopause and many women continue to live active and interesting lives after
menopause.
Dr Lau
Pik Onn
Resident
physician at the Thomson Well Women Clinic
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