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Twinkle Khanna Celebrates 51st Birthday by Sharing Menopause Experience

  //health-fitness.news-articles.net/content/2025/ .. st-birthday-by-sharing-menopause-experience.html
  Published in Health and Fitness on Monday, November 10th 2025 at 14:40 GMT by TheHealthSite

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Introduction

When Bollywood’s own Twinkle Khanna—author, columnist, former actress and now a celebrated voice for women’s issues—turns 51, she’s not just celebrating a milestone in her personal life; she’s sharing a candid look at the physical, emotional, and social transformations that come with menopause. In a recent feature on The Health Site, Khanna discusses how her body’s hormonal shift has reshaped her daily habits, and she offers readers a detailed blueprint for self‑care that blends ancient wisdom with modern science.

Understanding the Hormonal Shift

What Happens During Menopause?

Khanna explains that menopause is a natural biological transition that marks the end of a woman’s reproductive years. The ovaries gradually reduce the production of estrogen and progesterone, leading to a cascade of symptoms:

• Hot flashes & night sweats
• Mood swings & irritability
• Sleep disturbances
• Reduced bone density
• Changes in libido

She emphasizes that while these symptoms are common, they manifest differently in each woman, influenced by genetics, lifestyle, and overall health.

Hormonal Nuances Beyond Estrogen

Khanna points out that menopause doesn’t affect hormones in isolation. She notes the interplay between:

• Cortisol (the stress hormone)
• Thyroid hormones (which regulate metabolism)
• Adrenal hormones (which help the body cope with stress)

Understanding these interactions helps in tailoring a more holistic self‑care routine.

Khanna’s Self‑Care Routine

1. Mindful Movement

Yoga, Pilates & Walking
Khanna starts her day with a 30‑minute session of gentle yoga that focuses on deep breathing, hip openers, and strengthening the core. This routine, she says, not only eases the physical stiffness that can accompany lower estrogen levels but also lowers cortisol through controlled breathing.

“The breath is the bridge between the body and mind,” she says, reminding readers that a simple inhale‑exhale can reset the nervous system.

2. Balanced Nutrition

Plant‑Based, Whole Foods
Her meals are rich in phytoestrogens (found in soy, flaxseed, and lentils) which can help regulate estrogen levels naturally. She avoids processed sugars and excessive caffeine, which can trigger hot flashes. Her dinner plate is a colorful mix of leafy greens, salmon (high in omega‑3s), and quinoa, ensuring a steady supply of B vitamins for energy.

3. Sleep Hygiene

Creating a Restful Environment
Khanna treats her bedroom like a sanctuary. She uses blackout curtains, a cool ambient temperature, and a white‑noise machine. She also follows a strict “digital sunset” rule: no screens at least an hour before bed to avoid blue light’s interference with melatonin production.

4. Mindfulness & Meditation

Daily Journaling & Guided Meditation
She writes daily in a gratitude journal, noting small wins and emotional shifts. This practice, she claims, helps keep mood swings in check. Her meditation routine—15 minutes of guided mindfulness—focuses on body scan and breathing techniques, which are especially useful during night sweats.

5. Social Connections

Community and Support
Khanna stresses the importance of sharing experiences. She is an active member of a local women’s support group where members discuss hormonal health, share recipes, and encourage each other through the menopause journey. She also volunteers with a non‑profit that provides free hormonal health workshops to women in underserved communities.

Embracing the Change: Emotional Resilience

Accepting the Body’s Evolution

Khanna frames menopause as “the most powerful life transition you will ever experience.” She encourages women to view it as an opportunity to re‑discover themselves, rather than a loss. Her own practice of body‑positive affirmations and self‑compassion has helped her navigate feelings of vulnerability.

Therapy and Counseling

For those who struggle with anxiety or depression during this phase, Khanna recommends seeking professional help. Cognitive‑behavioral therapy (CBT) has proven effective in managing mood disorders linked to hormonal fluctuations.

Practical Tools & Resources

• Herbal Remedies – Khanna highlights the role of black cohosh and soy isoflavones in reducing hot flashes.
• Apps for Tracking – She uses a menopause tracking app to monitor symptoms and correlate them with diet or stress levels.
• Books & Articles – References to key readings, such as “The Menopause Manifesto” and “Hormones & Mood”, help deepen understanding.

(Note: The original article includes links to related content on hormonal health and self‑care tips. Readers can explore these links for deeper insights.)

Conclusion: A Holistic Approach to Menopause

Twinkle Khanna’s candid reflection provides a nuanced look at menopause that goes beyond the surface. Her routine—integrating movement, mindful eating, sleep hygiene, meditation, and community—offers a roadmap for other women navigating similar changes. By acknowledging hormonal shifts, embracing emotional resilience, and adopting a holistic self‑care strategy, she illustrates that menopause is not an end but a powerful phase of reinvention.

“Every woman has the power to transform this transition into a period of renewed strength and purpose,” Khanna says, underscoring the message that with the right tools and mindset, the menopausal journey can be both healthy and empowering.