Menopause matters – Building a family support system

Menopause is a significant transition, not just for women but also for their families. This life stage can be eased by fostering a supportive and empathetic family environment, where open communication, shared responsibilities, and mutual understanding uplift the experience, helping women thrive through the changes.

Menopause is often seen as a woman’s health journey, yet its impact reaches far beyond the individual. The changes women experience during menopause — physically, emotionally, and mentally — can ripple through the entire family. By creating a nurturing environment of open dialogue, shared responsibilities, and support, families can transform menopause into an empowering phase that deepens their bonds.

Real stories: Women share their menopause journeys

Understanding the realities of menopause means listening to those who have been through it. Simple Kaur, a 47-year-old homemaker from Ludhiana in India, recalls the beginning of her journey. “I had profuse bleeding and was so drained that I couldn’t even manage daily chores. It was overwhelming, and my family didn’t initially understand the toll it took on me,” she shares. The lack of understanding led to isolation when she needed compassion and support.

Similarly, Pranali Dixit, 52, describes feeling alone in her experience. “The fatigue, irritability, and constant hot flashes were tough. My family struggled to understand why I was so moody and low on energy,” she explains. “It was difficult to sit down and explain it to them, but once I did, they became more understanding.”

Rather than viewing menopause as an end, it can be reframed as a beginning — a time for growth and self-exploration. Simple lifestyle changes and family understanding can ease this phase’s physical and emotional toll.

These stories reflect the importance of empathy and patience from family members, who can play a vital role in helping their loved ones navigate this transition.

Insights and advice for a balanced transition

Dr. Preeti Arora, an Ayurveda physician and Panchakarma specialist, and founder at Sampoorna KAYAKALP Ayurveda wellness clinic in Ludhiana, shares that Ayurveda views menopause as a natural part of life’s cycle – a significant transitional period that brings about metabolic changes and requires specific care for a woman’s overall health and well-being, encompassing physical, mental, emotional, sexual, and spiritual aspects.

According to Ayurvedic wisdom, menopause is marked by an increase in Vata dosha, which is naturally dominant during this stage of life. Dr. Preeti Arora explains, “An elevated Vata brings about qualities of dryness, roughness, and temperature imbalances in the body, often hot or cold. These effects contribute to the degenerative processes we observe, like reduced elasticity in body tissues, particularly skin and muscles. After the age of 50, women also face a natural decline in sex hormones, which heightens the impact of these changes.”

In Ayurveda, the goal during menopause is to balance Vata and Pitta doshas, enhance Agni (the digestive fire), and eliminate Ama (toxins) from the body. Dr. Arora adds, “Post-menopause, women enter what Ayurveda calls the ‘Vata age.’ This stage requires extra care, as Vata can easily go out of balance, leading to issues like arthritis, osteoporosis, and other degenerative conditions.”

In essence, the Ayurvedic approach to menopause involves nurturing practices that focus on balancing doshas and maintaining physical resilience, while also addressing the unique emotional and spiritual needs that arise during this period of transformation.

Guidelines for a healthy menopause transition

Menopause can be a challenging time, but with the right guidance, Ayurveda offers ways to make this transition smoother and more empowering. Dr. Preeti Arora shares practical tips to help women navigate menopause with strength and grace.

1. Daily Routine

“Establishing rhythm and regularity is essential for keeping Vata dosha in balance,” says Dr. Arora. Slowing down and dedicating time to relaxation practices, such as meditation, Yoga Nidra, or mindfulness, can be beneficial. These practices provide a sense of calm and help counter the irregularity that often comes with increased Vata.

2. Balancing Vata through Diet

During menopause, it’s crucial to consume warm, fresh, and easily digestible foods that are neither excessively drying, heating, nor spicy. Dr. Arora advises incorporating spices like ginger, cumin, fennel, coriander, saffron, and turmeric to aid digestion. “Foods rich in natural phytoestrogens, like soy, lentils, linseed, sesame seeds, and fenugreek, can also support hormonal balance.”

3. Ayurvedic Massage

Ayurvedic massages using warm oils are excellent for balancing Vata, promoting healthy tissues and bones, and calming the mind. Regular massage can help mitigate physical discomfort and offer mental relaxation.

4. Ayurvedic Herbs

Herbs such as Ashwagandha, known for its calming effects, and Shatavari, regarded as a rejuvenating tonic for women, are highly recommended. “Ashwagandha helps calm the mind, while Shatavari combats heat and dryness, two common concerns during menopause,” shares Dr. Arora.

With these Ayurvedic practices, women can experience a more balanced and empowered transition through menopause.

The decrease in hormones like estrogen brings its own set of challenges, from mood swings to reduced bone density. To support a healthier transition, Ayurveda doctor Dr Preeti Arora suggests adopting a balanced lifestyle with time for relaxation and nutritious, easy-to-digest meals.

Building empathy: Advice from a family perspective

Navigating Menopause with Self-Care and Support

Insights from Dr. Neelam Sodhi

Dr. Neelam Sodhi, a senior obstetrician-gynecologist, shares that many women struggle with the physical and emotional challenges of menopause, often without the awareness or support they need. In her words, “I often hear from women experiencing mood swings, hot flashes, night sweats, and low energy levels. These symptoms can leave one feeling drained and irritable, especially when night sweats lead to sleeplessness, significantly reducing energy.”

According to Dr. Sodhi, menopause brings visible changes that can impact self-esteem. “Women may look in the mirror and see new wrinkles, graying hair, or weight gain. It’s an overwhelming time when one sees a different version of oneself, yet there’s often a lack of understanding about menopause, both from the woman herself and those around her.” She notes that many women feel unsupported by family and husbands, who may not fully grasp the emotional toll menopause can take. “A woman might feel unattractive or even sexually unwanted by her partner, leading her to suppress these feelings instead of expressing them.”

Supporting a loved one through menopause

Dr. Sodhi advises women to foster open communication within the family. “I encourage women to gather their family and explain that menopause is a transitional phase caused by declining estrogen levels. It’s not permanent, and it should be seen as an opportunity to embrace a new chapter in life – to do things they may not have had the chance to before.”

Support from family can make a significant difference. Dr. Sodhi suggests, “It’s important for family members to step up during this time, take on household responsibilities, and allow her the time to invest in herself. This is a period when children may be grown, and the husband may be busy with work. She has the chance to rediscover herself, perhaps by learning a new skill or hobby – even turning it into a small business, which is common in today’s world.”

​•​ Open Communication: Normalize discussions around menopause and its symptoms.

​•​ Sharing Responsibilities: Alleviating her workload at home can improve her rest and energy.

​•​ Empowering Self-Care: Encourage her to engage in activities that boost self-esteem, such as hobbies, exercise, or a business venture.

It is vital for women to feel heard and seen. Simple gestures — like sharing household responsibilities, encouraging self-care, or even allowing her time to pursue hobbies — can be transformative, says Dr Neelam Sodhi.

A new chapter of empowerment

Rather than viewing menopause as an end, it can be reframed as a beginning — a time for growth and self-exploration. Simple lifestyle changes, coupled with family understanding, can ease this phase’s physical and emotional toll. This time can allow women to rediscover themselves, find independence, and celebrate their resilience.

Dr. Sodhi encourages women to explore their interests and unfulfilled dreams. “Maybe you want to travel, make new friends, study, or step out into the world in new ways. If your family is supportive, that’s wonderful; but if traditional expectations make them resistant, I tell women to keep moving forward, not to feel depressed.”

She shares more suggestions for women looking to reconnect with themselves: “Take up gardening and grow your own food, join a group of terrace gardeners, explore your creative side by redecorating your home, or share your artwork online and connect with new friends. Perhaps joining a kirtan group or a community based on an area of expertise could be rewarding.”

In conclusion, Dr. Sodhi emphasizes the importance of self-care. “A nutritious diet, putting yourself first, and taking care of your body are essential. Understanding and listening to your feelings, respecting the changes in your mood, and giving yourself the space to be kind to yourself are key practices. This time of life can indeed be one of growth, self-discovery, and fulfillment.”

“Menopause can be a time for women to put themselves first, to embrace change, and to connect with their dreams – old and new,” says Dr Neelam.