Chike Aguh, Gynecologist, is a highly experienced women’s healthcare physician, bringing over 35 years of expertise to his practice. With a bachelor’s degree in Biochemistry from the University of Texas and a Doctor of Medicine from St. Georges University School of Medicine, Chike Aguh M.D. has served in various leadership roles, including Co-Director of Clinics, Department Chairman, and Medical Director. In the following article, Dr. Aguh discusses some helpful tips on how to deal with the menopausal transition.

By 2025, approximately 1.1 billion women worldwide are expected to have entered menopause. Despite the growing number of menopausal women around the world, studies show that many of them remain unprepared for its symptoms. Hot flashes, night sweats, brain fog, insomnia—these are the common complaints that mark the onset of this change of life. It’s a gradual process that can last around seven years or even longer, in some cases.

Chike Aguh, Gynecologist explains that menopause is a natural part of aging that does not require any medical treatment. However, a woman can make lifestyle changes to relieve and manage the effects, explained in further detail below:

Chike Aguh M.D. Says to Maintain a Well-Balanced Diet

During menopause, hormonal changes can cause bones to weaken, increasing the risk of osteoporosis. Thus, it is essential to maintain a well-balanced diet rich in calcium and vitamin D to improve bone health. In fact, adequate vitamin D intake during post-menopause is linked to a lower risk of hip fractures caused by weak bones.

Vitamin D is important not just for maintaining bone health, but also for reducing the risk of heart disease and supporting the immune system. Rich dietary sources include fatty fish, mushroom, egg yolks, sardines, oatmeal, canned tuna, and cod liver oil.

Dairy products such as milk, yogurt, and cheese are excellent sources of calcium. There are also non-dairy sources such as leafy green vegetables, nuts, seeds, and fortified drinks.

Chike Aguh, Gynecologist explains that most importantly, ensure regular consumption of fruits and vegetables, as they contain all the necessary vitamins and minerals that help in maintaining hormonal balance. Cruciferous vegetables like cauliflower, broccoli, kale, and cabbage are highly beneficial in hormone detoxification.

Avoid Foods that May Trigger Symptoms

Chike Aguh M.D. says that certain foods such as caffeine, alcohol, and spicy food can trigger hot flashes, night sweats, and mood changes during menopause. Decreasing the consumption of these foods can ease the discomfort caused by the symptoms. Even better, keep a food diary to track patterns and find out which particular food may need to be avoided completely to feel better.

Caffeine increases cortisol levels and reduces nutrient absorption which can lead to hormonal imbalance. As a result, it is better to cut back on caffeine-infused beverages and opt for healthier options such as herbal tea, smoothies, or kombucha.

In general, Chike Aguh M.D. says to avoid food choices that may not only worsen the symptoms of menopause, but also provide detrimental health effects. These include processed foods, fast food, and fatty meat, all of which contain high levels of sodium and fat which contribute to the risk of heart disease – a condition that women are more likely to be at risk after menopause, according to the American Heart Association.

Eat Foods High in Phytoestrogens

Phytoestrogens are plant-based compounds that are beneficial in combatting symptoms and conditions caused by estrogen deficiency. They help manage hormonal imbalances, reduce the severity of hot flashes, and prevent bone loss in aging women.

Chike Aguh, Gynecologist notes that many researchers deem phytoestrogen as a natural alternative to hormone replacement therapy (HRT) which is known for having adverse side effects on the body. Additionally, studies showed that the high component of phytoestrogen in East Asian diets may be the reason why Japanese women experience fewer hot flashes, hip fractures, and hormone-dependent cancers in comparison to American women.

Although phytoestrogens can be acquired from herbal supplements, it is better to take them naturally through plant-based foods. These healthy compounds can be found in soybeans, tofu, flaxseeds, sesame seeds, miso, edamame, lentils, and chickpeas.

Take the Time to Relax

Hormonal fluctuations during menopause put women at a higher risk of developing anxiety and depression. Additionally, stressful situations may lead to an increase in cortisol levels which can significantly aggravate the symptoms. Thus, reducing stress and learning how to relax can help diminish the intensity of hot flashes, insomnia, anxiety, and depression in women.

Chike Aguh M.D. also says to keep in mind that an individual’s mental health is equally important as their physical health. Some of the ways to manage stress include practicing mindfulness, meditation, yoga, guided imagery, and breathing exercises. These relaxation techniques can help decrease muscle tension, heart rate, blood pressure, irritability, and fatigue during menopause.

Conclusion

Menopause is a natural part of biological aging. Although the symptoms can be disruptive and uncomfortable, maintaining a healthy diet and reducing stress can help alleviate these symptoms.

Eating foods rich in calcium, vitamin D, phytoestrogen, and healthy fats can improve not just the effects of menopausal symptoms but also a woman’s overall health. Similarly, paying attention to one’s mental well-being can greatly improve the effects of these symptoms.

Chike Aguh, Gynecologist explains that as millions of women experience menopause, the need for educating people about this condition is becoming more necessary than ever. More than knowing the symptoms, it is important to dispel the silence and stigma surrounding menopause by sharing information and sparking healthy dialogues.