Menopause is one of those phases in a woman’s life that almost everyone knows the word for, but very few truly understand. It’s not just about periods stopping. It’s a full-body, full-mind shift that can quietly take a serious toll on a woman’s physical and mental health.Physically, menopause can feel confusing and frustrating. Mentally and emotionally, menopause can be just as tough. So why are women still so ignorant about menopause? A big reason is lack of conversation. Menopause is rarely discussed at home, in schools, or even at the doctor’s office unless symptoms become unbearable. There’s also a lot of shame and stigma attached to aging and women’s bodies. Many women are taught to “just adjust” and move on, instead of asking questions or seeking help.
That’s why awareness matters so much. We at TOI Health spoke to Dr Shweta Mendiratta, Director and Unit Head, Obstetrics and Gynaecology, Yatharth Hospital, Faridabad about what menopause really is, how women can manage symptoms better, and take control of their health. Menopause shouldn’t be something women simply survive. With awareness, it can be a phase they navigate with confidence and care.
Why does my brain suddenly feel slow or forgetful? I never had joint pain before. Why do my knees, fingers, and shoulders ache now? Is this menopause or something else?
This can definitely be menopause. When estrogen starts fluctuating and then falls, it affects the brain’s concentration and memory circuits, so you may feel mentally slower, distracted, or unusually forgetful. Many women describe it like “I know the word, but I can’t find it” or “my brain feels foggy.”Joint pain is also common in this phase. Estrogen supports joint lubrication and controls inflammation, so when it drops, the body can feel more stiff and achy especially in knees, fingers, shoulders, wrists, and back.But it’s important not to ignore other causes. Thyroid imbalance, vitamin D or B12 deficiency, iron deficiency, early arthritis, autoimmune issues, and long-term stress can look exactly the same. If pain is worsening, there’s swelling, or morning stiffness lasts long, a simple check-up and blood tests are worth it.
Some days I feel exhausted even after sleeping. Is menopause messing with my sleep quality too?
Yes, menopause can affect sleep deeply, not just the number of hours you sleep, but the quality of it. Hormonal changes can cause frequent waking, light sleep, early morning waking, and restless nights. Hot flashes and night sweats are the obvious reason, but many women also develop anxiety, palpitations, or a “busy mind” at night, which stops deep sleep.Even if you don’t remember waking up, broken sleep can leave you feeling drained the next day. Another hidden issue is sleep apnea, midlife weight changes and hormonal shifts can worsen snoring and breathing pauses, which makes you tired even after a full night in bed.If you wake with headaches, dry mouth, heavy daytime sleepiness, or loud snoring, please get checked. The tiredness is real, and it’s treatable.
Should I be taking supplements during menopause?
Supplements can help but only if they match what your body needs. Menopause increases bone loss, so vitamin D and calcium are often the first things doctors check, especially if you don’t get enough sunlight or dairy. Low vitamin D can also worsen fatigue, muscle pain, low mood, and body aches.If you feel tired, foggy, or weak, it’s smart to check B12, iron/ferritin, and thyroid, before randomly starting pills. Many women self-medicate, but the real issue could be a deficiency that needs proper dosing.Some women benefit from magnesium glycinate for sleep and muscle tension, and omega-3 for inflammation/joint aches. But avoid “menopause combo supplements” without reading ingredients, some herbs may affect blood pressure, thyroid, liver, or interact with medicines. Best approach is test then correct and then maintain.
Should I consider hormone therapy, and is it safe for me?
Hormone therapy is worth considering if symptoms are affecting your daily life especially hot flashes, night sweats, disturbed sleep, vaginal dryness, mood swings, or sudden decline in quality of life. For many women in their late 40s/50s, it can be safe and effective when prescribed properly and reviewed regularly.Safety depends on your medical history. It may not be suitable if there’s a history of breast cancer, blood clots, stroke, unexplained bleeding, or certain liver conditions. Also, if you still have a uterus, progesterone is usually added to protect the uterine lining.Many doctors now prefer patches/gels in women with higher clot risk. Hormone therapy is not “good” or “bad, it’s personalised medicine. If you’re unsure, discuss risks properly instead of relying on fear-based stories. The right plan can bring relief without compromising safety.
Are there lifestyle changes that actually help, or do I just have to push through?
You don’t have to just push through. Lifestyle changes genuinely help because menopause makes your body more sensitive to stress, inflammation, sleep disruption, and blood sugar swings. The biggest impact comes from a few consistent habits:1. Strength training 3–4 days/week (best for joints, bones, metabolism, mood)2. More protein daily (especially breakfast) to reduce fatigue and cravings3. Daily walking + stretching to reduce stiffness4. Less alcohol (it worsens hot flashes and sleep)5. Caffeine only early in the day6. Cool sleeping setup (fan, light bedding, cotton clothes)7. Regular sleep routine (same wake-up time daily)Even 6–8 weeks of these changes can reduce symptoms noticeably. And if symptoms are severe, lifestyle + medical support together works best. Menopause isn’t a test of endurance.
How long do these symptoms usually last, and when can I expect relief?
The timeline varies, which is why it feels unpredictable. Symptoms often start in perimenopause, when hormones fluctuate a lot. That phase can last a few years for some women longer. After periods stop completely, hormones become steadier, and many symptoms reduce, but it may not happen overnight.Hot flashes and sleep issues improve faster for some women, while joint aches, fatigue, dryness, and mood changes can last longer if sleep, stress, and deficiencies are not addressed.Relief doesn’t only come with time, it comes with the right support. Many women feel improvement within 4–12 weeks once sleep, nutrition, strength training, and deficiencies are addressed. If hormone therapy is started for the right reasons, improvement can come even sooner. You deserve relief and it’s possible.
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