Menopause is something every woman goes through, but it doesn’t look the same for everyone. In India, it often begins earlier than in many other countries, which means women here may spend more years living in the post-menopausal stage. That extra time can also mean a higher risk of health problems. One of the biggest concerns is heart health as estrogen levels drop, the chances of developing heart disease go up significantly. Bone density begins to decline, raising the risk of osteoporosis. In India, this is a major concern because low vitamin D levels are already common among women.
For many women, menopause also brings symptoms such as hot flushes, night sweats, mood swings, and sleep disturbances that can affect daily life and even affect emotional health. So how should Indian women deal with it? Can lifestyle changes make this transition easier? Yoga expert Hansaji Yogendra, Director of The Yoga Institute, believes it can. She hit menopause at the age of 58 and, now at 77, says she was able to ‘sail through it’ because of healthy habits.
“Lifestyle makes all the difference,” she shares with Health Shots in an interaction. “Do yoga, practise pranayama, meditate, walk more, spend time in nature, and eat healthy. When you live this way, you manage stress better and menopause becomes much easier to handle,” she further told Health Shots.
Diet and nutrition tips for menopause
Hansaji, during the interaction with Health Shots, explains the importance of eating balanced meals with the right nutrients, especially after the age of 50, when vitamin and mineral levels naturally drop.
She shares that women must add nuts to their diet, either soaked almonds and groundnuts for protein and fibre. Eat sprouts and other protein-rich foods to maintain muscle mass. Get enough calcium, vitamin D3, and vitamin B12 through food or supplements. Focus on bone health to fight osteoporosis and osteoarthritis. Stay hydrated with water, lemon juice, and coconut water.
Can yoga help ease menopause symptoms?
As per Hansaji, yoga can be an effective way to manage menopause. Regular yoga may help you stay active and also calm your mind, which can help with hot flushes and irritability.
One of her favourite techniques is a cooling pranayam: “When you feel hot, breathe in from your left side, and breathe out from your right. Do this for 10 rounds and you will feel cool and fine,” she shared with Health Shots.
She also recommends practising yoga daily for better digestion and exercises to keep the spine healthy and flexible.
How to cope with emotional changes during menopause?
Menopause is not just a physical transition, it’s an emotional one too. In many Indian homes, menopause is rarely discussed openly because it’s linked to fertility.
Hansaji points out that menopause often comes at a time when children have left home, and partners are busy with work. “Sometimes, a woman may end up feeling worthless or not required in the house,” she told Health Shots.
She shares a few tips to help women feel better during this phase of life. Accept impermanence, she says, because life is full of changes and menopause is just one of them. Use your ‘me time’ wisely to focus on hobbies and passions you may have neglected. Practise ‘vipreet bhava’, a mindset that helps you see the positives even in difficult situations. Channel love outward, if you ever feel unloved, give love and care to those who need it. Stay engaged by keeping your mind active with meaningful activities, and be self-reliant so you’re not overly dependent on others for validation or support.
