Eating lots of refined carbohydrates, particularly white pasta and rice, may advance the start of menopause by about one-and-a-half years, warns a study.

The findings, published in the Journal of Epidemiology and Community Health, showed that high intake of healthy foods, such as oily fish and fresh legumes, such as peas and green beans, was associated with a later onset of menopause.

“There are a number of causes that have been considered for the relationship between age and start of menopause, such as genetic factors or behavioural and environmental exposures. But there are fewer studies that look at the impact of diet,” said study lead author Yashvee Dunneram, a postdoctoral researcher at the University of Leeds in Britain.

The study used data from more than 14,150 women living in Britain. Along with a detailed diet questionnaire, an initial survey collected information on reproductive history and health.

When a follow-up survey and questionnaire were conducted four years later, the researchers were able to assess the diets of the women who had experienced the onset of a natural menopause in the interim.

The average age at the start of the menopause for women in Britain is 51 years. More than 900 women between the ages of 40 and 65 had experienced a natural start of their menopause at the time of the follow-up survey, meaning they had not had menstrual periods for at least 12 consecutive months and menopause had not been brought on by such things as cancer, surgery or pharmaceutical treatments.

Analysis of their diet showed that high intakes of oily fish were associated with a delayed start of menopause by nearly three years. A diet with lots of refined pasta and rice showed that menopause was more likely to occur one-and-a-half years earlier than average.

“The age at which menopause begins can have serious health implications for some women,” study co-author Janet Cade, Professor at the University of Leeds, said. Previous studies have suggested that earlier onset of menopause is associated with lower bone density, osteoporosis and increased risk of cardiovascular diseases, while later menopause has been associated with a higher risk for breast, ovarian and endometrial cancers.

Even though the new study is observational and cannot prove any cause, the researchers offer some possible explanations behind their findings, according to a BBC report on Tuesday. For example, legumes contain antioxidants, which may preserve menstruation for longer. Similarly, omega-3 fatty acids found in oily fish, also stimulate antioxidant capacity in the body.

On the other hand, refined carbs increase the risk of insulin resistance, which can interfere with sex hormone activity and raise oestrogen levels. This might increase the number of menstrual cycles leading to the egg supply running out faster, the BBC report said.

There is no way to prevent menopause, but its symptoms and effects can be managed. It is often possible to manage the symptoms of menopause without medical intervention.

>> Exercise: Exercise during menopause can have a range of benefits, including preventing weight gain, reducing cancer risk, protecting the bones, and boosting general mood. Women should exercise earlier in the day during menopause to avoid causing any interruptions to their sleep cycle.
- Pilates, for example, has shown great benefit in reducing all menopausal symptoms not related to the urinary system and genitals, including sleep problems and hot flashes.
- Kegel exercises can be useful for preventing #UrinaryIncontinence. These are exercises to strengthen the pelvic floor. Practicing 3-4 times a day can lead to a noticeable improvement in symptoms within months.

>> Nutrition: It is important to maintain a healthful and varied diet when managing the bodily effects of menopause. Omega-3 may ease psychological distress and depressive symptoms and it is available in foods such as oily fish & its supplements.

Women experiencing menopause should eat a well-balanced diet that includes: vegetables, fruits, whole grains, unsaturated fats, fiber & unrefined carbohydrates.
Try to consume between 1,200 and 1,500 milligrams (mg) of calcium and plenty of vitamin D each day.

>> Psychological assistance: Deep breathing techniques, guided #meditation, and progressive relaxation can also help limit sleep disturbance. Stress can aggravate #HotFlashes and #NightSweats, so avoiding known stressors and practicing #relaxation techniques can help menopausal symptoms.

>> There are a few ways for a woman to comfortably accommodate the effects of menopause:
- Avoid tight clothing.
- Limit the consumption of spicy food, caffeine, and alcohol.
- Stay sexually active to reduce vaginal dryness.
- Keep stress levels to a minimum, and get plenty of rest.

Most women do not seek medical advice during menopausal time, and many women require no treatment. However, a woman should visit a doctor if symptoms are affecting her quality of life. Women should choose the type of therapy dependent on their menopausal symptoms, medical history, and personal preferences.

>> Hormone replacement therapy (HRT): Women can keep the symptoms of menopause at bay by supplementing their estrogen and progestin levels. HRT can be received through a simple patch on the skin. This patch releases estrogen and progestin. HRT is highly effective for many of the symptoms that occur during menopause.

- Risks of HRT
HRT raises the risk of #BreastCancer, #OvarianCancer, and #UterineCancer. It increases the risk of coronary heart disease risk and #stroke.
It slightly accelerates loss of tissue in the areas of the brain important for thinking and memory among women aged 65 years and over.

>> Medicines
- Low-dose antidepressants: Selective serotonin reuptake inhibitors (SSRIs) have been shown to decrease menopausal hot flashes. Drugs include: venlafaxine (Effexor), fluoxetine (Prozac, Sarafem), paroxetine (Paxil, others), citalopram (Celexa)

- Drug treatment for hot flashes: Hot flashes can be treated using gabapentin, available under the brand name Neurontin, and clonidine, which is often sold as Catapres. Clonidine can be taken either orally as a pill or placed on the skin as a patch. It is effective in treating hot flashes, but unpleasant side effects are common, including #Constipation, #DryEyes, and nightmares.

- Osteoporosis treatments: Treatments for #osteoporosis include dietary supplements and drug therapy.

- Drug treatments for vaginal symptoms: Vaginal estrogen may be applied to the area as a tablet, ring, or cream. This medication effectively treats #VaginalDryness, #dyspareunia, and some urinary problems.
Moisturisers are available over-the-counter.

मासिकपाळीचा त्रास अनेक महिलांना त्रासदायक वाटत असला तरीही त्यावर स्त्रीयांचे आरोग्य अवलंबून असते. बदलत्या लाईफस्टाईलचा स्त्रियांच्या आरोग्यावर गंभीर परिणाम होत आहे. जसे मासिकपाळी सुरू होण्याचं वय कमी झालं आहे तसेच आता रजोनिवृत्ती म्हणजेच मॅनोपॉजचा काळही कमी झाला आहे.

मॅनोपॉजचा काळ कोणता?

समान्यपणे 45-50 या वयात मॅनोपॉज म्हणजेच स्त्रियांमध्ये मासिकपाळी बंद होते. मात्र हार्मोनल बदलांमुळे आता हे वय 30-40 इतके खाली आले आहे. भारतीय महिलांमध्ये कमी वयात मॅनोपॉज येण्याचं प्रमाण वाढलं आहे. सुमारे 1-2% भारतीय महिलांमध्ये मॅनोपॉजची लक्षण 29-34 वयात दिसतात तर 8% लोकांमध्ये ही लक्षण 35-39 वयात मुलींमध्ये मॅनोपॉजची लक्षण दिसतात.

प्रीमेच्योर मेनोपॉजची लक्षण

अनियमित मासिकपाळी

मासिकपाळीदरम्यान अत्यल्प किंवा अति प्रमाणात रक्तस्त्राव होणं

रक्तामधील संतुलन बिघडल्याने घाम येणं, उकडणं

हृद्याची धडधड वाढणं

गुप्तांगामध्ये बदल जाणवणं

त्वचा रूक्ष होणं

स्वभाव चिडचिडा होणं

झोप कमी होणं

हृद्यविकाराचा धोका :
मेनोपॉजनंतर स्त्रियांमध्ये हृद्यविकाराचा धोका बळावतो. त्यामुळे मासिकपाळी बंद झाल्यानंतर प्रत्येक स्त्रीने त्यांच्या आरोग्याबाबत अधिक दक्ष होणं गरजेचे आहे. नियमित काही चाचण्यांद्वारा आरोग्यात होणार्‍या बदलांकडे लक्ष देणं गरजेचे आहे.

महिलांना मेनोपॉजदरम्यान हेल्दी राहण्यासाठी रोज कमीत कमी 1200 मिलीग्रॅम कॅल्शियम, 8 मिलीग्रॅम आयरन आणि 21 ग्रॅम फायबरची गरज असते, म्हणून महिलांनी आपल्या डायटमध्ये हिरव्या भाज्या आणि डाळींचा जास्तीत जास्त प्रमाणात समावेश केला पाहिजे.

कॅल्शियमने भरपूर खाद्य पदार्थ, जसे- डेअरी प्रॉडक्‍ट, फिश, ब्रोकली, डाळी, हिरव्या भाज्या जास्तीत जास्त प्रमाणात खाल्ल्या पाहिजे. अधिक मात्रेत साखर आणि मीठ घेतल्याने मधुमेह व उच्च रक्‍तदाबाची समस्या उद्भवू शकते, म्हणून या पदार्थांचे सेवन कमी मात्रेत करणे आवश्‍यक आहे. या काळात महिलांनी कमीत कमी दीड कप फळांचा गर आणि 2 कप भाज्यांचे सेवन रोज केले पाहिजे. या काळात हाडे ठिसूळ होण्यास सुरूवात होते, तेव्हा हाडांच्या मजबुतीसाठी रोज 20-30 मिनिटे सकाळी कोवळ्या ऊन्हात थांबणे आवश्‍यक आहे. अशाने ड जीवनसत्व मिळण्यास मदत होते आणि हाडांना मजबुती मिळते. आपल्या वजनाला नियंत्रणात ठेवण्यासाठी चरबीयुक्‍त पदार्थांना आपल्या आहारातून वजा करायला सुरूवात करायला हवी. यासंदर्भात एखाद्या तज्ञ व्यक्‍तीला अथवा आहारतज्ज्ञांना भेटून त्यांच्या सल्ल्याने योग्य ते डाएट सुरू केल्यासही चांगला फरक जाणवू शकतो. हे तज्ज्ञ तुमच्या शारीरिक रचनेनुसार आणि तब्येतीनुसार यावर चार्ट बनवून देऊ शकतात.