From Pickleball to Check-Ups: Your Complete Menopause Guide for Every Woman
Dr. Apple Dueñas-Cepedoza
If you have been following my articles, you already know I love pickleball—and I love talking about how it fits into every stage of a woman’s life. We talked about playing while pregnant, and last time, we discussed how to survive hot flashes on the court.
But today, I want to zoom out and talk about something that touches all of us—whether you are going through it right now, about to go through it, or love someone who is. I am talking about menopause. And since World Menopause Month is coming up next month, there is no better time to have this honest, down-to-earth conversation.
What Exactly Is Menopause?
Let us start with the basics. Think of your hormones—especially estrogen—as the “conductor” of your monthly period orchestra. As you get older, that conductor starts slowing down.
* Perimenopause is the transition years, usually starting in your 40s. Your periods become unpredictable—sometimes heavy, sometimes light, sometimes skipping months.
* Menopause is the finish line. It is officially declared when you have not had a single period for 12 straight months. For most Filipino women, this happens around age 51.
That is it. It is not a sickness. It is not the end of your youth. It is simply a natural season of life.
The Signs and Symptoms (The Ones We Actually Feel)
When estrogen drops, it affects your whole body—not just your uterus. Here are the most common signs to watch for:
* Hot flashes and night sweats: Sudden waves of heat that make you want to throw off your blanket or turn the aircon to the coldest setting.
* Mood swings and irritability: Feeling extra emotional or easily annoyed for no obvious reason.
* Brain fog: Forgetting names, losing your keys, or struggling to focus.
* Sleep troubles: Waking up at 3 AM and not being able to fall back asleep.
* Joint pains and weight gain: Especially around the belly area, which becomes harder to trim.
* Vaginal dryness: This can make intimacy uncomfortable, but it is treatable—so do not be shy to bring it up with your doctor.
Wait—Can I Still Get Pregnant?
This is one of the biggest misconceptions I see in my clinic, so let me say it loud and clear:
If you are still having periods—even if they are irregular or skipping months—you can still get pregnant.
Many women in their late 40s assume they are “too old” and stop using birth control. Then they end up with a surprise pregnancy! So please, continue using contraception until you have officially reached that 12-month mark with zero periods. After that, you can safely say goodbye to your contraceptives.
The Warning Signs You Must Never Ignore
While irregular periods are normal in perimenopause, there are red flags that need immediate attention from your OB-GYN. Do not brush these off:
1. Bleeding after 12 months of no period: Even just one spot of blood one year after your last period is never normal. See your doctor right away.
2. Soaking through a pad or tampon every hour for two or more hours.
3. Periods that last longer than 7 days.
4. Severe pelvic pain that does not go away with rest.
These could be signs of polyps, fibroids, or more serious conditions. Do not wait—call your doctor immediately.
How to Manage Menopause Symptoms Naturally
The good news? You do not have to suffer. Here is a simple three-step game plan:
1. Eat Smart (Fuel Your Body)
Your body is changing, so your plate should change too.
* Load up on calcium and Vitamin D: Think milk, malunggay, sardines (with the soft bones!), and tofu. These keep your bones strong because bone loss speeds up after menopause.
* Eat more protein: Chicken, fish, eggs, and beans help preserve your muscles.
* Cool down the flashes: Spicy foods and too much coffee can trigger hot flashes. Try swapping your third cup of coffee for water or green tea.*
* Go easy on sugar: Sweets make weight gain harder to control, so enjoy them in moderation.
2. Keep Moving (Yes, Pickleball Included!)
Exercise is your best friend during this stage. And yes—I am going to say it again—pickleball is perfect because it is weight-bearing (good for bones), improves balance (prevents falls), and gets your heart pumping.
But do not just play pickleball every day. Mix it up! On your off days, do simple strength exercises at home—squats, lunges, or lifting light dumbbells. These protect your knees and back from injury.
Always remember:
* Warm up for at least 10 minutes before playing. Cold muscles tear easily.
* Wear proper court shoes—never running shoes, because they do not support side-to-side movements.
* Listen to your body. On high-energy days, play singles. On tired days, play relaxed doubles. There is no shame in taking it easy!
3. See Your Doctor Regularly
Next month, in celebration of World Menopause Month, I encourage every woman over 40 to book an annual check-up. Here is what we will do:
* Check your blood pressure and cholesterol (heart disease risk rises after menopause).
* Do a bone density scan (DXA) to see if your bones are weakening.
* Discuss treatment options if your symptoms are severe. Hormone Replacement Therapy (HRT) is the most effective tool for hot flashes and night sweats—and it is much safer now than it was years ago. If HRT is not for you, we have non-hormonal medications too. You do not have to suffer in silence.
Who Else Should Be on Your Health Team?
Start with your OB-GYN. If I see any issues, I will refer you to:
* An orthopedic doctor for joint or knee pain.
* A physical therapist to teach you injury-prevention exercises.
* A nutritionist if you need help with a personalized meal plan.
A Final Message for Every Woman
Whether you are 25 and reading this for your mom, 45 and sweating through the night, or 65 and already past menopause—this stage of life does not define you. It is just a pivot, not a stop.
You have survived every season so far: puberty, pregnancy, raising kids, building a career. Menopause is just another chapter, and you have everything you need to thrive in it.
So as we approach World Menopause Month next month, I challenge you to do three simple things:
1. Eat one extra serving of vegetables or milk today.
2. Call a friend and schedule a casual pickleball game or a walk around the village.
3. Book that check-up with your OB-GYN.
Your body has carried you through decades of life. Now is the time to take care of it—with good food, gentle movement, and the right medical support. You deserve to feel strong, happy, and healthy at every age.
Now go grab your paddle, your friends, and your favorite healthy snack—and let’s keep moving forward, together! ️
Disclaimer: This article is for informational purposes only and does not replace personalized medical advice. Always consult your healthcare provider before starting any new exercise program, diet, or treatment, especially if you have underlying health conditions or are experiencing concerning symptoms.