During the onset of menopause, the production of the hormone estrogen gradually decreases, leading to the cessation of menstrual periods. Alongside this hormonal change, other hormones also undergo alterations, resulting in various effects. Menopause is officially diagnosed when a woman experiences 12 consecutive months without menstruation. While it typically occurs between 45 and 55, some women may experience menopause earlier, referred to as premature menopause.


The phase leading up to menopause is referred to as perimenopause, which is commonly what women refer to as “going through” menopause.

Managing Perimenopause

During the perimenopause, the body undergoes various changes as estrogen levels decline. These changes can manifest in different ways. Menstrual periods may become irregular or heavy, and fertility may decrease. Additionally, physical changes such as elevated blood pressure, alterations in cholesterol levels (increasing the risk of heart disease), and loss of calcium from bones (raising the risk of osteoporosis) may occur. Other symptoms of perimenopause include weight gain, hot flashes, night sweats, irritability, difficulty concentrating, more frequent headaches, and joint pains. These symptoms primarily stem from declining estrogen levels, lasting several months or years. The severity and range of symptoms can vary for each woman.

Implementing lifestyle changes can help make these symptoms more manageable. Hormone replacement therapy (HRT) is an option for many women to alleviate these symptoms, although some may be unable to use HRT due to other health conditions or personal choices. The decision regarding HRT should be made in consultation with a doctor. For all women, dietary and lifestyle adjustments can assist with symptom management. This may include incorporating nutritional supplements into their routine.

Weight gain

During menopause, there is a decrease in muscle mass, which may result in a reduced calorie requirement. This can lead to weight gain over time. Be mindful of calorie intake, portion sizes, and increased physical activity to prevent weight gain. Incorporating resistance activities, such as weightlifting, is crucial for preserving and building muscle mass. Skin Experts Polyclinic provides valuable tips and effective diets for safe and effective weight control.

Bone health

Starting around age 35, our bodies gradually lose calcium from our bones. Vitamin D plays a crucial role in maintaining bone health. During menopause, estrogen loss accelerates the bone loss rate, increasing the risk of osteoporosis.

Hormone replacement therapy (HRT) can help maintain estrogen levels and safeguard bone health. Additionally, maintaining a balanced diet is essential for promoting healthy bones. It is recommended to include a variety of foods in your diet, focusing on consuming ample amounts of legumes, nuts, seeds, vegetables, and dairy products, as they are rich sources of calcium.

Heart health

Menopause can heighten the chances of developing heart disease. Adopting a heart-healthy diet can assist in reducing cholesterol levels and blood pressure. Simple lifestyle changes can make a significant difference, such as choosing unsaturated fats over saturated fats, consuming fish, legumes, and unsalted nuts and seeds, and limiting salt consumption by avoiding processed foods.


Thus, making lifestyle changes can be beneficial in reducing menopausal symptoms by maintaining bone density and lowering the risk of heart disease. At Skin Experts Polyclinic, we provide personalized dietary analysis, assessing individual deficiencies and requirements to curate the most effective diet plan for optimal results.