What is early menopause and how can I avoid it? (Query)

I am a 38-year-old woman. Is it possible for a woman to experience menopause around the age of 40 years? How common is it in India? What are the causes of early menopause and what tips should one follow to avoid it? I am very worried. According to Dr Nupur Gupta, Consultant Gynaecologist & Obstetrician, Director Well Woman Clinic, Gurgaon, the right age for menopause is 51 years and if it strikes at around 40 or 41, then it is premature menopause. The incidence of early menopause is not very common in India, but women as young as 40 can experience it. There are many factors that put you at a risk of early menopause such as late marriages, planning to get delay pregnancy and being career-centric. Other factors like illness and pollution, stress, sedentary lifestyle and unhealthy eating habits also play a key role. Apart from this, here are few risk factors you need to know about early menopause.

1. If you have a family history of early menopause, i.e., your sister or mother experienced it early, then your chances are high too.
2. If you suffer from an autoimmune disease like lupus or thyroid disease, then you are more likely to hit menopause at an early age due to hormonal fluctuations that occur in the body.
3. If you are undergoing treatment for cancer like chemotherapy and radiotherapy, there is a high possibility that it can affect your ovaries and thus, increase your risk of experiencing menopause early.
4. In some cases, even women undergoing hysterectomy (surgical removal of the uterus) experience drastic changes in production of hormones and thus, production and release of eggs.
5. There have been studies stating that using plastic containers, perfumes, cosmetics like lipstick, face cream and nail varnish might hasten the process of menopause by 4 years.
6. Your weight also has a crucial role in determining your risk of early menopause. If your BMI (Body Mass Index) is lesser than 18, you are at a high risk of premature menopause.

With simple diagnostic process like physical examination and blood tests (that measure blood levels of estrogen hormone, FSH – follicle stimulating hormone, LH – luteinizing hormone and AMH -- anti-mullerian hormone) your risk of early menopause can be determined. However, Dr Nupur says that by making simple changes in your daily routine, you can prevent early menopause. These include – Regular exercise: Sedentary lifestyle is one of the key reasons for early menopause, every woman (right from her menarche) should start exercising regularly. While the younger lot can exercise for an hour daily, older women should ensure they exercise at least for 30 minutes every day. While cardio exercises are good for health, even yoga, running, jogging and gymming is beneficial. Intake of folic acid: As far as diet is concerned, make sure you include folic acid in your diet without fail. It helps in proper maintenance of body during the reproductive years and also helps in development of brain and spine of foetus. So make sure you eat lots of green leafy vegetables. Check your carbohydrates: Your dietary recommended allowance of carbohydrates is 40- 50% of your diet intake. So to meet this demand, don’t just eat foods that give you instant energy as this might cause a drastic increase in your blood sugar levels. To deal with it, make sure you eat foods with low glycemic index and include more of complex carbohydrates rather than simple ones. Eat more proteins and Trans fats: It is important to load up proteins in your diet as they help in growth of muscles. Also, fats play a crucial role in your diet. But ensure you include foods that contain PUFA (polyunsaturated fatty acids) as they help in regulating various functions in the body. Say no to supplements: As far as possible, make sure you eat fresh fruits and vegetables to get your daily dose of vitamins and nutrients. Also, eating raw foods and replacing nutritional supplements help in leading a healthy life and deal with early menopause. Image Source: Shutterstock

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