Expert tips on navigating menopause
Dr Dainia Baugh and Dr Astrid Batchelor weigh in at ‘Flourish’
Published:Wednesday | January 22, 2025 | 12:07 AM
Menopause is a natural phase in every woman’s life, yet it often arrives with uncertainties and challenges. Dr Dainia Baugh and Dr Astrid Batchelor shared their expert insights on how to navigate this transition during ‘Flourish’, the self-care and wellness event that closed out the 2025 staging of Heart Institute of the Caribbean’s Masters of Medicine Conference. By understanding and preparing for these changes, women can manage menopause effectively. Here are a few tips from the menopause specialists on how women can navigate this transition:
1. Educate yourself
Just as puberty was a significant phase requiring preparation, menopause also demands awareness. Women should actively seek information about the changes they may experience, such as hormonal shifts and physical symptoms. Trusted resources include a qualified physician, reputable websites like the Menopause Society, and informative social media pages run by certified menopause specialists. Understanding what to expect helps demystify the process and reduces anxiety.
2. Recognise the signs and symptoms
Menopause is more than just the end of menstruation. It can bring a range of symptoms, including thinning hair, wrinkles, mood swings, hot flashes, night sweats, and changes in sexual health, such as decreased libido and vaginal dryness. Women may also face an increased risk of urinary tract infections, muscle and bone loss (which can lead to osteoporosis), and changes in heart health, such as atherosclerosis. Understanding these potential changes allows women to address them proactively.
3. Prioritise nutrition and exercise
Optimal health during menopause starts with a balanced diet and regular physical activity. Nutrition is key, including increasing protein and fibre intake while reducing sugar to combat insulin resistance and preserve muscle mass. Exercise is equally important, with a goal of 150 minutes of cardiovascular activity per week, along with resistance training at least three times a week. Functional fitness exercises, such as pushing, pulling, and leg movements, are essential for maintaining strength.
4. Manage stress and sleep
Stress reduction and quality sleep are vital for overall well-being during menopause. Practising mindfulness and meditation daily, cultivating strong social networks, and engaging in hobbies or new activities can all help reduce stress. Ensuring seven hours of sleep each night supports brain health, cognition, and memory, while also reducing the risk of Alzheimer’s disease.
5. Supplement wisely
Supplements can bridge nutritional gaps and support overall health. Fibre, omega-3 fatty acids, calcium, and vitamin D are important for bone health, while creatine can help preserve muscle mass. These supplements can be tailored to individual needs to enhance overall well-being.
6. Consult a doctor
A trusted physician is indispensable during this transition. They can guide women through available therapies, including hormonal replacement therapy (HRT) and alternative treatments for those who are not candidates for HRT. Personalised care ensures that every woman receives support tailored to her needs.