A balanced diet, maintaining a healthy weight, adequate calcium and vitamin D intake, quality sleep, and mental wellbeing are key pillars of menopause preparation.
Hormone Replacement Therapy (HRT) can effectively ease symptoms but not suitable for all and requires careful individual assessment.
July 6, 2026; Ras Al Khaimah, UAE: Most women don’t think about menopause until hot flashes begin or menstrual periods become irregular. But according to the OBGYN consultant at RAK Hospital, by then the body has already been undergoing hormonal changes for several years.
Medical evidence shows that the transition to menopause often begins well before a woman’s final menstruation that is called menopause. Perimenopause can start several years before menopause, and it is associated with gradual hormonal and metabolic changes that may increase the risk of osteoporosis, cardiovascular disease, elevated cholesterol levels and type 2 diabetes. International menopause guidelines increasingly advocate early awareness, preventive screening and healthy lifestyle changes to help women better manage symptoms and protect their long-term health.
It is this growing understanding of perimenopause as a long-term health transition that is encouraging doctors to shift the conversation from symptom management to early preparation. At RAK Hospital, women experiencing perimenopause or menopause have access to a dedicated Menopause Clinic, where they receive comprehensive assessment, personalized guidance and treatment tailored to their individual needs.
“Menopause is defined as the last menstrual period, after which a woman is considered postmenopausal. However, the transition begins much earlier,” says Dr. Malgorzata Sinclair, Consultant & Head of Obstetrics & Gynecology at RAK Hospital. “Perimenopause can last for several years, during which hormonal changes gradually begin affecting a woman’s body. This is why we encourage women not to wait until symptoms become severe, but to start preparing early. Simple lifestyle changes and regular health assessments can make a significant difference to how women experience this transition.”
Many women associate menopause primarily with hot flashes, but specialists say the earliest signs are often much more subtle. Irregular menstrual cycles, disturbed sleep, mood changes, fatigue, poor concentration, vaginal dryness, reduced libido and gradual weight gain are among the first symptoms many women experience, yet these are frequently dismissed as stress, ageing or the pressures of everyday life.
“Many women don’t recognize these symptoms as part of perimenopause,” explains Dr. Sinclair. “As a result, they often seek a medical advice much later, when the symptoms have become more disruptive and the negative impact on their health is greater.”
Dr. Sinclair recommends that women from around the age of 40 make regular gynecological reviews as part of their routine healthcare. Monitoring bone health, cholesterol, blood sugar, thyroid function and vitamin D levels can help identify changes early and reduce future health risks.
Lifestyle also plays a vital role in helping women navigate menopause more comfortably. Regular physical activity—particularly strength and resistance exercises—helps preserve muscle mass and bone density, both of which naturally decline with hormonal changes. A balanced diet, maintaining a healthy weight, ensuring adequate calcium and vitamin D intake, prioritizing quality sleep and looking after mental wellbeing are all important aspects of preparing for menopause.
“Many women focus only on cardiovascular exercise, but maintaining muscle strength becomes increasingly important during midlife,” says Dr. Sinclair. “Brisk walking, swimming, resistance exercises and simply staying active in daily life can all contribute to better health and a smoother menopause transition.”
For women seeking specialist support, the Menopause Clinic at RAK Hospital provides comprehensive evaluation and personalized care. Depending on an individual’s needs, assessments may include hormonal and thyroid function tests, blood sugar and cholesterol screening, liver function test, vitamin D and iron levels, bone mineral density scans, mammography, breast ultrasound, Pap smears, and transvaginal ultrasound. Based on the findings, personalized management plans are designed that may include lifestyle modifications and, where appropriate, medical treatment.
Hormone Replacement Therapy (HRT) can play an important role in easing menopausal symptoms for many women. However, it is not suitable for everyone and requires careful individual risk assessment.
“HRT can be highly effective in helping many women to manage symptoms such as hot flashes, sleep disturbances and vaginal dryness, but it is not a one-size-fits-all treatment,” says Dr. Sinclair. “Every woman’s symptoms, medical history, and risk factors are different, which is why treatment should always be personalized.”
Despite growing awareness of menopause, misconceptions remain common. Many women still believe they simply must endure symptoms as an inevitable part of ageing or assume that hormone therapy is unsafe. According to Dr. Sinclair, these myths often discourage women from seeking timely medical advice and support.
“Menopause is not the beginning of decline—it is a natural stage of life,” she concludes. “With the right information, healthy lifestyle choices, and appropriate medical care when needed, women can continue to lead active, healthy and fulfilling lives. The most important message is not to wait until symptoms become overwhelming. Preparing early allows women to take control of their health during long lasting postmenopausal period.
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