A growing number of medical specialists are urging women to begin preparing for menopause around the age of thirty, as new research demonstrates the widespread and often debilitating impact this transitional period has on women's health.
Medical experts explain that perimenopause, the phase preceding menopause, can subtly begin in a woman between her mid-to-late thirties. Early signs may include changes in the menstrual cycle, mood swings, and sleep disturbances. Many women mistakenly attribute these symptoms to stress.
Dr. Anousri Saraswati, a gynecologist at Aster Clinic Qusais, emphasized the importance of timely detection of these changes. She noted that while perimenopause typically starts in one's forties, it can begin in the mid-thirties or fifties. Early detection is critical because many women attribute symptoms to stress, aging, or lifestyle changes. Timely assessment allows for prompt intervention, better symptom management, and the implementation of preventive measures to reduce the long-term risk of conditions such as osteoporosis and cardiovascular diseases.
Dr. Malgozata Sinclair warns that the onset of symptoms in one's thirties may indicate premature ovarian aging. She believes that the appearance of such signs at age 30 is an alarming signal of early ovarian depletion. Therefore, specialist consultation is necessary for managing long-term health, as early estrogen decline can accelerate bone mass loss and increase cardiovascular risks.
A preventive approach to menopause involves maintaining overall good health throughout life, with a focus on nutrition, physical activity, sleep, mental well-being, and social connections.
Dr. Malgozata stressed the need for targeted dietary strategies. She advised women in their forties to prioritize strength training, consuming high-protein and high-fiber foods, such as the Mediterranean diet, as well as targeted supplementation with calcium, Vitamin D, and omega-3 fatty acids. Vitamin K2 was named a vital nutrient during menopause because it regulates calcium levels in the body, helping to reduce estrogen-related bone tissue loss and lowering cardiovascular risks.
Some women rely on over-the-counter supplements. However, Professor Joyce Harper, a professor of reproductive science at University College London and a fertility and women's health specialist at Almond Blossoms Fertility & Wellbeing Centre in Dubai, urged caution. She stated that she generally does not recommend taking menopause supplements, and menopause advocacy groups do not recommend them either. Nevertheless, she noted that almost everyone needs Vitamin D, and calcium can be beneficial in some cases.
Hormone Replacement Therapy (HRT) remains one of the most effective treatments for moderate and severe menopausal symptoms, such as hot flashes, night sweats, and vaginal dryness. Experts insist on the critical importance of the correct timing of treatment initiation. Dr. Anousri explained that current data suggests that starting HRT before age 60 or within ten years of menopause provides the greatest benefit. Initiating therapy within this 'window of opportunity' can help reduce the risk of osteoporosis and fractures, and may also benefit the cardiovascular system in selected women. She emphasized, however, that HRT is not suitable for everyone, and the decision must always be made individually after thorough evaluation.
Dr. Malgozata added, pointing to broader health implications. She reported that HRT initiated in women younger than 60, approaching menopause, significantly reduces all-cause mortality, cardiovascular disease risk, and cognitive decline.
Professor Harper presented a more balanced view, noting ongoing discussions within the medical community. She said that if there were clear evidence that HRT reduced the risk of dementia, she would use it herself. However, in her opinion, there is currently insufficient evidence to confirm that HRT reduces the risk of dementia. In her view, the most effective ways to lower the risk of heart disease and cognitive decline are a healthy lifestyle.
One of the most common menopausal symptoms is sleep disturbance. A recent study conducted by the brand Rest, which surveyed 110 women in menopause, showed that 94.5 percent of respondents experienced sleep difficulties, and 83 percent suffered from hot flashes. Medical professionals explained that declining estrogen levels can make the body's thermoregulation system more sensitive, causing sudden feelings of intense heat that often disrupt sleep.
Professor Joyce stressed the importance of prioritizing sleep, stating that without adequate rest, the body and mind cannot properly recover, repair, and reboot. She advised establishing routines that promote mental calm before sleep. Although sleep needs vary among individuals, persistent daytime fatigue often signals the need for more sleep.
Experts strongly urge women to seek reliable information from verified sources rather than relying on social media, where inaccurate representations of menopause treatments are prevalent. Professor Harper recommended following organizations such as the International Menopause Society, the European Menopause and Andropause Society, and the British Menopause Society, as they provide reliable, evidence-based information on their websites.
Dr. Anousri advised women to keep a record of their symptoms and prepare for doctor's visits. Keeping records of menstrual cycle changes and symptoms, attending regular check-ups, and discussing family history and personal health concerns with a gynecologist helps in making informed decisions. As part of the Care for Her program at Aster Hospitals & Clinics, women are encouraged to take an active role in their health through regular screenings, preventive care, and individualized guidance at all stages of life.
Dr. Malgozata emphasized the exceptional importance of open communication with healthcare providers. She advised creating a list of specific questions or issues to discuss before an appointment. It is necessary to speak openly about symptoms and concerns, clearly describing the experienced menopausal signs and how they affect daily life. Discussing any worries allows for decisions aligned with health priorities and ensures the most appropriate care for the situation.
