Dr. Manish Kaushal

Thyroid, Breast, Endocrine & Cancer Surgeon

Dr. Manila Kaushal

Obstetrician, Gynecologist & Laparoscopic Surgeon

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Want to remain fit and healthy after 40's

Fit At Forty

Menopause is a normal part of a woman's life and does not always need to be treated. However, the changes that happen before and after menopause can be disruptive. We educate and promote women how to remain FIT AT FIFTY.

Menopause is defined as the time in a woman's life, usually between age 45 and 55 years, when the ovaries stop producing eggs (ovulating) and menstrual periods end. After menopause, a woman can no longer get pregnant.

Menopause does not happen suddenly; most women experience several years of changes in their menstrual periods before they stop completely. During this time, many women also start to have menopausal symptoms. These result from declining levels of estrogen in the body and can include hot flashes, night sweats, mood changes, sleep problems, and vaginal dryness. A woman is said to have completed menopause once she has gone a full year without having a period. The average age for a woman to stop having periods is 51 years.

Lifestyle Changes

Encourage a healthy lifestyle. Diet, exercise and lifestyle changes can reduce the symptoms and complications of menopause. The following recommendations are appropriate for all women who are approaching menopause or who are in menopause.

⇒ Limit caffeine. High caffeine intake, more than three cups of tea /coffee per day, can aggravate hot flashes and may contribute to osteoporosis.

⇒ Wear layers of clothing. Since you can have hot flashes any time, wearing layers can help you to cool off quickly during a hot flash and warm up if you get chilled after a flush. Keep bed blankets light and use layers at night for the same reason.

⇒ Exercise. Exercise can:

⇒       Reduce blood pressure and the risk of heart attack and stroke

⇒       Relieve hot flashes in some women

⇒       Reduce osteoporosis and fractures

Exercise to prevent weak or thin bones must be weight-bearing exercise such as walking, low-impact aerobics, dancing, lifting weights, or playing a racquet sport such as tennis or paddle ball. Exercise does not need to be vigorous to help. Walking a few km per day helps to maintain bone mass.

⇒ Get sunlight and vitamin D. Vitamin D helps your body absorb enough calcium from food. You can get enough vitamin D with only a few minutes of sun exposure each day. If natural sunlight is not an option, you should take 400 to 800 international units of vitamin D every day.

⇒Treat vaginal dryness. Lubricants can help with dryness during sex. Vaginal Moisturizer can help to treat irritation due to dryness. We can also prescribe a hormonal cream if over the counter treatments do not work.

⇒Consume calcium. Women should get between 800 to 1,500 milligrams of calcium every day. Good sources of calcium include:

⇒       Dark green vegetables (except spinach, which contains another ingredient that reduces the amount of calcium that can be absorbed from the food)

⇒       Dairy products — One cup of milk provides approximately 300 milligrams of calcium, and 1 cup of yogurt supplies 372 milligrams. Cheese is another good source. One ounce of Swiss cheese has 272 milligrams of calcium.

⇒       Legumes — One cup of beans supplies 127 milligrams of calcium

Refrain from smoking. Smoking increases the risk of osteoporosis and hip fractures. Smoking also increases the risk of heart attack and stroke.

Symptoms of menopause or perimenopause include:

Hot flashes — A hot flash is a feeling described as suddenly being hot, flushed and uncomfortable, especially in the face and neck.

Irregular periods — A woman can have irregular periods for several months to years before her periods finally stop. Any vaginal bleeding that develops after a year of no periods is abnormal and should be evaluated by a doctor. Heavy or prolonged bleeding during the perimenopause should also be evaluated.

Vaginal drying — As estrogen levels fall, the vagina's natural lubricants decrease. The lining of the vagina gradually becomes thinner and less elastic (less able to stretch). These changes can cause sex to be uncomfortable or painful. They can also lead to inflammation in the vagina known as atrophic vaginitis. These changes can make a woman more likely to develop vaginal infections from yeast or bacterial overgrowth and urinary tract infections.

Sleep disorders — Sleep often is disturbed by nighttime hot flashes. A long-term lack of sleep can lead to changes in moods and emotions.

Depression — The chemical changes that happen during menopause do not increase the risk of depression. However, many women experience major life changes during their middle age including menopause and sleep disturbances, which can increase the risk of developing depression.

Irritability — Some women report irritability or other mood changes. Irritability is commonly caused by poor sleep resulting from nighttime hot flashes. A number of women, however, do not feel irritable.

Osteoporosis — This condition is a thinning of the bones that increases the risk of fracturing a bone, especially in the hips or spine. As estrogen levels drop and remain low during menopause, the risk of developing osteoporosis increases. The risk is greatest for slender, white or light-skinned women. You can help prevent osteoporosis by getting enough vitamin D through sunlight or a daily multivitamin, eating a diet rich in calcium and performing regular exercise. Women should start taking these actions well before menopause begins because women begin to lose bone mass as early as age 30.

Cardiovascular disease

In case you have any of these troubles contact us immediately. We can provide you treatment for the same.

What is Osteoporosis?

Osteoporosis is a disease of the bones. People with osteoporosis have bones that are weak and break easily.

A broken bone can really affect your life. It can cause severe pain and disability. It can make it harder to do daily tasks on your own, such as walking.

What bones does osteoporosis affect?

Osteoporosis affects all bones in the body. However, breaks are most common in the hip, wrist, and spine, also called vertebrae.Vertebrae support your body, helping you to stand and sit up.

Osteoporosis in the vertebrae can cause serious problems for women. A fracture in this area occurs from day-to-day activities like climbing stairs, lifting objects, or bending forward. Signs of osteoporosis:

Sloping shoulders

Curve in the back

Height loss

Back pain

Hunched posture

Protruding abdomen

What is Bone Density Testing (DEXA)

If you are age 65 or older, you should get a bone density test to screen for osteoporosis. If you are younger than 65 and have risk factors for osteoporosis, you need a bone density test before age 65. To find out your fracture risk and whether you need early bone density testing, your doctor will consider factors such as:

Your age and whether you have reached menopause

Your height and weight

Whether you smoke or consume alcohol daily

Whether your mother or father has broken a hip

Medicines you use

Whether you have a disorder that increases your risk of getting osteoporosis

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