Navigating menopause and perimenopause: Balancing work and life with expert insights

Menopause and perimenopause mark significant phases in a woman’s life, bringing about various physical and emotional changes. Balancing work and life during this transformative period requires intentional effort and support.

Understanding the impact of menopause and perimenopause

Dr Tejal Kanwar, gynaecologist & consultant at Ujaas, a menstrual health and hygiene management social enterprise, explained that menopause and perimenopause can lead to a range of challenges, including hot flashes, mood swings, sleep disturbances, bone health issues, weight gain, vaginal dryness, fatigue, memory issues, and irregular periods. These symptoms can significantly impact a woman’s regular life and well-being.

According to Dr Mini Salunkhe, director and head of the department – of obstetrics, at Sahyadri Hospitals, Puneseeking professional advice and exploring holistic approaches like a balanced diet, exercise, and mental well-being practices contribute to overall health.

Dr Kersi Chavda, consultant psychiatry, P.D. Hinduja Hospital and MRC, Khar, also emphasised the importance of a personalised treatment plan, including hormone therapy, lifestyle modifications, dietary supplements, medications, and counselling.

menopause Navigating menopause involves understanding its physical and emotional impacts and implementing strategies for well-being. (Source: Freepik)

Here’s how to address the challenges and maintain work-life balance

Navigating menopause involves understanding its physical and emotional impacts and implementing strategies for well-being. Dr Kanwar and Salunkhe provided valuable insights on maintaining a balance between work and life during menopause when it comes to physical health.

  1. Physical Activity: Regular exercise helps manage symptoms.
  2. Balanced Diet: Adopt a diet rich in calcium and vitamin D to support bone health.
  3. Medical Guidance: Consider hormone therapy under medical supervision.
  4. Sleep Prioritisation: Establish a bedtime routine and prioritise sufficient sleep.
  5. Hydration: Stay hydrated to alleviate symptoms like hot flashes.
  6. Vaginal Health: Use water-based lubricants for vaginal dryness.

Dr Chavda recommended the following to ensure your mental health is not suffering.

  1. Prioritising Well-being: Recognise the importance of well-being during menopause.
  2. Setting Boundaries: Establish clear boundaries between work and personal time.
  3. Effective Communication: Communicate openly about menopausal symptoms with colleagues and employers.
  4. Time Allocation: Allocate time for relaxation, hobbies, exercise, and loved ones.
  5. Learning to Say No: Avoid overcommitting and learn to say no when necessary.
  6. Delegation: Delegate tasks at work and home to avoid burnout.
  7. Technology Detox: Set boundaries around technology use to reduce digital distractions.

The insights provided by experts emphasised the importance of self-care, seeking professional guidance, and fostering open communication to create a supportive environment during this transformative phase of life. Balancing work and life during menopause is an ongoing process that requires intentional effort, but with the right strategies, women can navigate this journey with resilience and well-being.

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