Women’s health: Suggestions for making menopause empowering rather than handicapping


For any woman, the 40s are a golden decade since they typically mark the height of her professional potential while also undergoing significant physiological changes like those associated with menopause. The body needs a lot of attention throughout this time of transition and even beyond menopause.

Uma Subramaniam, a yoga expert, said in an interview with HT Lifestyle that “one must guarantee appropriate diet in conjunction with workouts that assist keep the body and mind in good shape. Here is where yoga has become the go-to choice for countless numbers of women. It positively addresses emotional upheavals and aids women in reducing worry and tension brought on by the changes. Yoga can assist the body in overcoming issues including everyday weariness, back, neck, and joint pain. During this phase, asanas like Shasanka, Paschima-namaskara, Janushirsa, Supta sukhasana, and Shavasana can be helpful. The gentle stretch offered by Shashankasana calms and energises the body and mind.

She said, “Paschima-namaskara is a reverse prayer stance that enlarges the chest, opens the shoulder joints, and enhances breathing. It can be beneficial to do cooling and balancing pranayamas like sheetali and seetkari, Nadi shodhana, Brahmari, or even the A-U-M mantra. While these yoga-based exercises are great for lowering tension and anxiety, it is also advisable to combine them with brisk walking, dancing, or other cardio exercises. Drinking at least 3 litres of water daily and maintaining a healthy diet are also strongly advised. This would guarantee that women maintain their physical and mental activity and can prevent avoidable health problems including bone density loss, weakened immunity, and other age-related concerns that might impact them in the years following menopause.

Menopause is a common occurrence in women’s lives that comes with its own set of difficulties and changes to the body and psyche. Gynecologist Dr. Veena Aggarwal of Women’s Health emphasised, “If not managed appropriately, it can result in a number of health risks. The fall of the female hormones oestrogen and progesterone, which ordinarily provide protection against such occurrences, causes an increase in the incidence of coronary heart disease or heart attacks following menopause. Additionally, there is a very high chance of developing osteoporosis, which may increase the likelihood of fractures during this stage. All women over the age of 40 are advised to get yearly mammograms because the risk of breast cancer increases during this time.

“What is sometimes overlooked throughout this transition is the physical and mental trauma that women go through,” she admonished. If ignored, they can result in issues including sadness, a lack of purpose, weight gain, irritability, poor sleep, and a general feeling of being poorly. It is essential to take care of one’s physical and mental health to ensure a smooth and safe transition during the menopause stage. This can be done through professional guidance, dietary regulation, vitamin supplementation—especially calcium and vitamin D3—and holistic exercise routines like yoga and walking.