Menopause indicates the end of your menstrual cycles and is diagnosed after you've gone 12 months without a menstrual period. Menopause can happen in your 40s or 50s. Menopause is a natural biological process. But the emotional and physical symptoms (such as hot flashes) may disrupt your sleep, lower your energy or affect your psychological health.

Symptoms

Symptoms and physical changes related to perimenopause can have a significant impact on a woman's sense of well-being. Several symptoms may include headaches, bleeding gums, breast pain and enlargement, bladder urgency and incontinence, bone fragility, hot flashes, hair loss and thinning, heart palpitations, skin dryness and tingling, uterine changes, weight gain, night sweats as well as psychological and mood changes.

Managing menopause symptoms

Lifestyle changes involving diet and activity level can help manage menopause symptoms and ensure better health afterwards.

• Nutrition: Reduce or limit caffeine and alcohol, eat estrogen-containing soy foods, and ensure you receive adequate calcium and vitamin D.
• Exercise: Daily exercise helps with heart health, muscle and bone health, and stress reduction. Resistance exercises can also help your balance.
• Mindfulness-based techniques: Yoga and meditation help greatly with mood and sense of well-being and can also relieve hot flashes.
• Manage your health: Maintain good health and minimize age-related conditions by controlling your blood pressure, cholesterol levels and weight, and quitting smoking.