When we talk about menopause we tend to focus on the physical symptoms that our bodies experience, but it is important to know that we can also experience emotional and mental symptoms that alter our day.
Mood changes, irritability, anxiety and even depression are common problems in menopause. Understanding where these emotions and problems come from can help you prepare for it and be more understanding with yourself.
Also discover tips and healthy habits to treat and reduce the emotional symptoms of menopause and face this stage in a more positive way. It is a moment of many changes that deserve to be heard. Dedicate yourself time!
CAUSES OF EMOTIONAL CHANGES IN MENOPAUSE
Why does menopause feel that way? The main explanation are hormonal changes . Hormones have a great influence on our emotions: do you remember mood swings during menstrual cycles? Well, in menopause, the imbalances are more extreme, and that’s why the symptoms are too.
This happens because hormonal imbalances affect the chemicals that your brain produces (serotonin, oxytocin, dopamine, for example). Every time your estrogen levels fluctuate, your brain has to compensate. The bigger the change, the more serious the symptoms will be.
Menopause, in addition, can cause difficulty sleeping due to hot flashes and other symptoms, and lack of sleep can have negative consequences on your mental health. There are also social and environmental factors that influence your state: stress in your professional life, changes in your family, in your relationships …
Many women fear reaching it because they believe that menopause is a door to old age … Do not worry! It is normal. Once you accept menopause, everything will be better. Alterations in mood can be enhanced by the rejection of this stage so assume it naturally, as any stage of life. All women from a certain age have gone through it! (one).
The emotional symptoms of menopause include:
- Sadness feelings.
- Lack of motivation.
- Difficulty of concentration.
- Humor changes.
HOW TO CONTROL THE EMOTIONAL SYMPTOMS OF MENOPAUSE
As you see, all these symptoms are normal, and they are going through a reason. However, that does not mean you can not do anything. With small actions and new habits in your daily life you can treat or reduce many of these symptoms, and have a feeling of more control over your body and your life:
- Stress reduction techniques: practicing yoga and meditation are two of the best ways to relax your body and your mind, and thus relieve symptoms. If you have never practiced and / or it is difficult, you can start with breathing exercises, a simple practice to relax and concentrate on you.
- Regular exercise: exercising regularly will help you to release substances such as serotonin, and thus improve your mood and your mental health. In addition, taking care of your weight and muscle toning is very important at this moment!
- Healthy diet: It is important for both your physical and emotional health. A healthy diet will make you feel good and help you maintain your weight. Reduces fats and increases foods of plant origin and fiber. Avoiding alcohol and caffeine can also help you control your symptoms.
- Supplements: In addition to food, you can help with vitamin supplements and extracts that can help you cope with the symptoms of menopause, such as soy isoflavones , which are a substance very similar to estrogen and help to soften the effects of changes hormonal (2).
- Social life: Stay connected with your friends and family. Communication is key! Talk about your problems with people who love you and care about you. This will make you feel better and help you improve your relationships, which may be changing during this period of your life.
- Hobbies and activities that you like: you may be enjoying some more time at this stage. Take the opportunity to do things that make you feel good: travel, dance, paint … Dedicate time to yourself.
- Quality of sleep: good sleep is essential for your mental health. If you do not sleep well, try to control with relaxing infusions, and ensuring the comfort of the space.
Making sure you take care of your mental health during menopause is as important as taking care of the physical part. The two go hand in hand, and working in one will help you improve the other!
If you are experiencing severe emotional problems such as anxiety or depression, we recommend you see your doctor for help. You can also try these tips to relieve symptoms, but it is important that you seek professional help when you see that it is necessary.