Ovaries are the only organ that dies while the person is still alive. This startling biological fact sums up the lived experience of menopause—an inevitable yet misunderstood transition that touches nearly every system in a woman’s body, from her brain to her bones, and her heart to her mood.
“Menopause is not a disease. It’s a natural phase of life,” said Dr Nina Malhotra during a panel discussion on women’s health at Delhi-based India International Centre on Tuesday. “But it has massive consequences if we don’t understand and prepare for it, where women spend almost a third of their lives.”
Dr Malhotra explained that typically occurring between the ages of 40 and 55 years, menopause marks the end of menstruation and fertility that occurs gradually and not abruptly. The physical signs—hot flashes, weight gain, vaginal dryness—are only the surface. Deeper shifts ripple through the mind and body: memory lapses, mood swings, sleep disturbances, and a significantly heightened risk of cardiovascular disease and type 2 diabetes.
As estrogen and progesterone levels decline with the waning function of the ovaries—the very organ that produces them—the body begins to lose its natural shield against chronic diseases, especially as it enters perimenopause and moves toward full menopause, Dr Malhotra added.
“Estrogen protects the heart,” said Dr Ambuj Roy, a cardiologist at AIIMS New Delhi and one of the panelists at the session. “When it drops, blood pressure tends to rise, cholesterol worsens, and fat redistributes around the abdomen. That’s why we call it a ‘double whammy—aging and hormonal changes strike together.”
This redistribution of fat—central or visceral adiposity—isn’t just cosmetic. It increases the risk of insulin resistance and diabetes. Endocrinologist Dr S V Madhu, Director and Professor of University College of Medical Sciences (UCMS) and Guru Teg Bahadur Hospital (GTBH), Delhi, warned against jumping to conclusions: “Menopause-related weight gain and slightly elevated thyroid levels don’t always mean disease. We need caution before overdiagnosing.”
During the discussion, Mental health expert Dr Aravinder J Singh, Psychologist and Psychotherapist, Ashoka University, pointed out that the hormonal upheaval isn’t confined to the body. Psychologically, menopause can be disorienting.
“There’s a drop in serotonin and dopamine, sure,” said Dr Singh, “but more importantly, women are often facing an identity shift—becoming empty nesters, nearing retirement, feeling invisible in a youth-obsessed culture. That loss of purpose hits hard.”
The psychological toll of menopause, she noted, often runs deeper than hormone shifts. “So many women approach this stage feeling invisible. They’ve spent decades building families and careers, and suddenly they’re told they’re ‘too old’ for certain clothes, certain hobbies, or even joy,” she said. “But this is the time to reconnect—with yourself and others.”
She advocates something simple but powerful: do your holidays with your girl gang, sip coffee or wine with them, laugh loudly and often. “Smiling, genuinely smiling, can lift your mood and even soften your face,” she added. “But more importantly, build your tribe. That’s the real therapy.”
Beyond community, she encourages women to reclaim purpose and pleasure: take up painting, dancing, journaling, or learning a new language—anything that reignites creativity and confidence. “Keep the inner child alive,” she said. “Don’t wait to be noticed—celebrate yourself.”
Dr Singh also cautioned against internalising the critical societal lens women face during aging. “Change the narrative from critique to compassion,” she said. “Your body isn’t failing—it’s evolving. Treat it with care, not criticism.”
She offered a psychologist’s simple four-point guide to well-being: prioritize sleep, eat mindfully, stay socially connected, and move your body in ways you enjoy. “And don’t underestimate the power of gratitude and giving back. These are the things that keep you youthful—not your age, but your mindset.”
Medical experts on the panel echoed Dr Singh’s call to acknowledge and address the psychological burden that often accompanies menopause and the aging process. To navigate this transition holistically, they recommended mindfulness practices, cognitive behavioral therapy, meditation, and yoga as effective tools for emotional resilience.
On the physiological front, they stressed the importance of a calcium-rich diet, regular physical activity—at least 30 minutes a day—and limiting sugar and saturated fats. These lifestyle shifts, they said, can make a measurable difference in managing symptoms and preventing long-term health risks.
“Menopause is a wake-up call,” said Dr Malhotra. “It’s a chance to start anew—an opportunity to take stock of your health and realign your life.”
Doctors also recommended annual health screenings, including HbA1c, thyroid function, cholesterol panels, and bone density tests. But equally critical is emotional well-being.
The message from the experts is clear: menopause is not a sentence. It’s a season—one that can be navigated with awareness, support, and self-care.